2nd Gear : Back to Day 1

Meal Plan:

6am : Protein Shake
8am : Wholemeal Bread + Peanut Butter
12pm: Grill Fish+mix vege
5pm : Protein Shake
7pm : Chicken Tandoori+Chapati
10pm: Tuna Salad
1am : Protein Shake

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1st PT: Cardio Blast Level 2.

1) Fartlek = 25min

2) Flat Bench Press = 3x15
+ Supersets
Pushup 15
JumpJack 15

3) Interval = 5min

4) Incline Chest Press = 3x15
+ Supersets
Fast Knee Up 25

5) Interval = 5min

6) Peck Flight = 3x15
+ Supersets
Hyper Extension 15

7) Crunches = 3x25,25,50

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Its back to Day 1 again.starting from last week, im off of thermogenics and protein shake.and last 2 days i give myself to eat whatever i want as long its healthy hehehe.We need to give the body , times to relax especially when we want to change the diet and supplement we take.this will help the body not only remind itself for not relying totally on the supplement but it help us to get back to our normal system.

New Intensity and Diet Plan

As per M, this month we going all out with cardio blast.we going to do fartlek as much as we can with the target to shred max 12kg by end of December.....hrmmmm i dunno how im gonna look
later.hahahah excited :-)

The diet plan is to reduce the carbs and intake specific only during Breakfast and After Workout.3 hours interval between meals which look alike, im going to eat at least 8 times per day.8 liters of water compare to last time 5 liters because of the fartlek training i guess.oh ya everyday i need to include at least 1 green apple in my breakfast.

im so glad my legs can run even sometimes it hurt, but in order to maintain on speed of 12-13 i need to breath just like M teach me.I still trying to do it.because when i lose control, i quickly in state of panic.