Project M : Day 24 : UPPERBODY WORKOUT

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

------------------------

Menu:

1) WARM UP ON THREADMILLS = 5MIN

2) suPERSETS 1
- LAT RAISE ISO = 1X12
- LAT RAISE = 1X12
- FRONT RAISE ISO = 1X12
- FRONT RAISE = 1X12
- DB SHOULDER PRESS ISO = 1X12
- DB SHOULDER PRESS = 1X12

3) SUPERSETS 2
- DB CURL ISO = 3X12
- DB CURL = 3X12

4) SUPERSETS 3
- BARBELL CURL = 1X50
- BARBELL BENT OVER = 1X25

5) SUPERSETS 4
- BARBELL CLOSED GRIP = 1X50
- BARBELL SHOULDER PRESS = 1X50

6) PUSH UP = 1X50

7) DB BENT OVER ROW = 1X25

8) SUPERSETS 5
- CLOSED GRIP PUSH UP = 1X50
- DB BENT OVER ROW = 1X25

9) SUPERSETS 6
- LAT RAISE DB = 1X25
- FRONT RAISE DB = 1X25

10) WEIGHTED ABS CRUNCH = 3X25,15,10

11) ABS CRUNCH 3X15,15,50

iNTERVALS WITH PLANKS = 3X30SEC

----------------------------------

OVERVIEW

damn satisfied and speechless.......yah speechless this is the most supersets routine ive done so far

Project M : Day 23 : Xplosive Drills

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

------------------------

Menu:

1) XPLOSICE DRILLS = 15MINS

2) BOXING & CALASTHETIC = 30MIN

3) TIRE FLIP = 2 ROUNDS

4) NINJITSU SHORT DISTANCE SPRINT = 10X

5) UPRIGHT ROW = 20X3

6) LUNGES WITH BARBELL = 3 ROUNDS

7) ABS CRUNCH WITH PLATE = 3X25,15,15

8) PLANKS 5X = 5-10SEC

-------------------------

OVERVIEW:

i love the explosive drills , its absolute great warmup since combination of stationary sprint
+ mountain climbing and pushups.the boxing still need to polish, i still wonder from where my
punch power shud come,its my arm, shoulder or back.hrmmmm

recently i start to love lunges and today its lunges with the barbell.and the crunches with plate is
awesome workout,i really feels my abs today but still lots of fats covering it up.

Project M : Day 22 : Definition Phase : Legs

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

------------------------------------------------------

Menu:

LEGS DRILLS (EXPLOSIVE)

1) sTATIONARY RUN + mOUNTAIN CLIMBING + PUSHUPS = 4X12MIN

iNTERVAL XPLOSIVE

2) PLYO STEPS = 2 X 1MIN

3) STEPS & JUMP = 2 X 1MIN

4) PLYO JUMP SQUATS = 1MIN

5) SMITH MACHINE SQUATS = 4X15

6) WEIGHTED LUNGES WITH PLATES = 2 ROUNDS GYM FLOOR

7) CALF RAISE = 3X25 (up & DOWN ISO + BOTH LEGS)

8) ABS CRUNCH = 3X50,25,15

------------------------------------------------------------

OVERVIEW:

Hav u ever wonder why no one like to legs?? coz its killing u 2-3 days after that.LOL
But its really help to build up your upper body, n i dont have that chicken legs.
i notice slightly increase in stamina after putting legs workout, no more shaky legs after
4-5km running.i feel ease and its like i can run anytime i want to.

legs workout as we all know really important becouse it can help to produce the growth hormone.
Say no to steroid!!!! or Fat Burner!!!!

Project M : Day 21 : Definition Phase : Back and Abs

Meal Plan:

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

------------------------------------------------------

Menu:

BACK & ABS

1) Deadlifts = 4x12

2) Shrugs BB = 4x12

3) Wide Grip Pushups = 4x12

4) DB Iso row = 4x12
- Interval with Rowing = 4x 1min

5) Squatted Cable Lat Pull Down = 4x12

6) Closed Grip Seated rowing = 4x12
- Interval with Jumping Jacks = 4x 25,10,10,10

7) Closed Grip Pull Down = 4x12

8) Legs raise = 1x15

9) Inverted abs legs crunch = 3x15

10) Decline Abd crunch = 3x 15,15,25

---------------------------------------------

OVERVIEW:

i love todays routine since its back and abs workout.i dont know how my back look rite now
and how define is my abs after all this, but i feel good bout it.i notice my abs is stronger
than before.and to works abs i need to know how to differentiate fatique and burn.mean which
workout make the best result.

when i first start, my belly is so big and i cant even see my feet.and its impossible to think
i able to get rid of it.days and night i dream to drop thos fat.and today i hav flat tummy,
and now the goals is different, to get rid those love handle.the water and fat and since i was
huge before it may take little time to completely dissolve.diet and HIT was the solutions.
Say fucking NO!!! to fat burner guys!!!

Go Hard or Go Home :-)

Project M : Day 20: Definition Phase : UPPER BODY & ABS

Meal Plan :

MEAL 1: 7AM
-10 EGGS (2 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

---------------------------------------------------------

Menu :

1) ULTIMATE WARMUP (70% INTENSITY)

2) SUPERSETS:
- LAT RAISE DB = 4X12
- LAT RAISE DB (OVERSHOULDER) = 4X12
- LAT RAISE DB (OVERHEAD) = 4X12

3) CABLE LAT RAISE (ISOLATION) = 4X12

4) DB LAT RAISE (ISOLATION) = 4X12

5) SMITH MACHINE CHEST PRESS (FLAT BENCH) = 4X12

6) CHEST PRESS (ISOMETRICS) = 4X12

7) SUPERSETS:
- ABS CRUNCHES WITH MED BALL = 4X50
- PLANKS = 4X30SEC

8) SUPERSETS:
- TORSO ROTATION WITH COND BAR = 4X50
- REGULAR PUSHUP = 4X10

9) 3KM ON TREADMILLS

-----------------------------------------------

OVERVIEW:

Yesterday workout is great, still need improvement here and there.I believe its on me, my mind
.If i believe i can push it, it will move.my diet almost perfect, i take protein and size on,
sleep 7-8 hours, so there shud be no prob to hit the iron.so its back to me again after all.

i noticed when i did plank, i have lots of excess skin on my abs, ist fat or water? hrmmm
really want to cut it off fast.my body also get big in few place but still cant see the lean
i want, perhapse in the cutting phase ill get the lean i want.

Project M : Day 19: Definition Phase : BICEPS

Meal Plan

MEAL 1: 7AM
-10 EGGS (1 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER
-------------------------------------------------------------

Menu : BICEPS

1) REVERSE PULL UP (b/w) = 4X15

2) REVERSE PULLDOWN = 4X12

3) BARBELL WIDE GRIP CURL = 4X12

4) BB CLOSED GRIP CURL = 4X12

5) DB CURL = 4X12

6) DB HAMMER CURL = 4X12

7) BOXING DRILL/ PAD WORK = 15MIN

------------------------------------------------------------

OVERVIEW:

still lack of power to push and pull, im still stuck at 15-20 pounds, and DB weight still at 1 plate..demn what a stress.i know i can pull it but i dunno the body just cant react.im on size on and i shud be able to jack it.how in the world im gonna improve the sizeif i can lift heavy??? hrmmmm

even the boxing drill is not good enough for me.ive been thru hell but today session feel
like where the heck all my strenght.i give focus 100% thru out the training but when am back
for new session i can pull the weight.ist becouse im small or im just weak.

Project M : Day 18: Definition Phase : CHEST

Meal Plan

MEAL 1: 7AM
-10 EGGS (1 WITH YOKE, 9 WITHOUT)
-1 wholemeal bread
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-8 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-8 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-1 SCOOPS SHAKE

MEAL 5:
-8 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER
-------------------------------------------------------------

Menu : CHEST

1) WARM UP WITH PLYOMETRICS DRILLS
- STATIONARY RUN WITH DROP PUSH UP = 2X10
- cLIMB MOUNTAIN PUSH UP WITH PUSH UP = 2X10

2) FLAT BENCH PRESS = 4X10,12,12,12
- DROP SET TO MAX = 3X8,6,4

3) INCLINE PRES = 4X10,10,10,10

4) CABLE CROSS = 4X12

5) DIPS = 3X10

6) SUICIDES = 10 LAPS

7) BOXING DRILL/PAD WORKS WITH CALASTHETIC DRILLS = 30MIN

8) ABS CRUNCH = 3X30,20,10

--------------------------------------------------------------

OVERVIEW.

the drills is quite intense, few things was new to me like the warm drills and cable cross.can really feel my chest pop up after the workout.even using the size on , i dint do pretty well today especially at the bench press....sigh.still need to working on my mental state and breathing.

the boxing drills is good but im not satisfy with my current state, my punch just like a mosquito bite or even worst than dat.im still try to configure how to maintain the power within such speed.
perhapse i need to add more twist in every punch.instead i still punch using my arms and
not frm my shoulder which limit myself to go reach the range.

really need to wake up again and find da beast in me back....

Project M : Day 17: Definition Phase : Shoulder

Meal Plan

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

-----------------------------------------------------

Menu :


SHOULDER.
OBJECTIVE: SIZE, DEFINITIONS, HARDENED.
ROUTINE: I MIXED IN A LIL BIT OF EVERYTHING WHICH IS COMPLETELY UNORTHODOX.
FROM SUPERSETS TO INTERVAL TO MUSCLE STIMULATION BUT MAINTAINED HEAVY WEIGHTS
AND WE PUSHED TO TOTAL FAILURE.

1) -WARMUPS: 15 BLURPEE

2) Supersets 1
-STANDING DB PRESS @ 4 X 15, 12,10, 8
-SEATED DB PRESS @ 4 X 15, 12, 10, 8

3) -INTERVAL: PUSHUPS REG+CLOSED GRIP+FREEZE @ 4X10-15

4) -SMITH'S SHOULDER PRESS @ 4X12,10,8,8

5) -INTERVAL W/
-DECLINED PUSHUPS PEC SUPERSETS W/ TRICEP PUSHUPS @ 4X10

6) Supersets
-STANDING BB PRESS @ 3X12,8,6
-STANDING BB REAR PRESS @ 3X12,8,6

7) -INTERVAL W/ PEC PUSHUPS V LEG @ 3X15,12,10

8) -LAT RAISES @ 4X10

9) -FRONT RAISES @ 4X10

10) -DUMBELL STIMULATIONS (TO RELEASE MUSCLE FIBER)
-CONSIST OF: DB CURLS, HAMMER CURLS, FRONT CURLS, LAT/FRONT RAISES/DB PRESSES

11) -LEG WAVES SUPER SETS WITH HORIZONTAL LEG RAISE @ 3 X TOTAL FAILURE

12) -FINISHED WITH SUPER SETS OF;
-LAT RAISE+FRONT RAISE+DB PRESS @ 4X10,8,6,4

13) -SHRUGS @ 4X10 ( 2 plate side by side)

---------------------------------------------------------

Overview:

This is what ive been waiting for so long, after few month the moment have come.
the workout that gonna make definition for every inch of my body.
is kind of intense but i know M confirm he know i can do it already.i just need to
remember all the technique he teach like breathing and jerking.

every single day gonna focus to diffent type of muscle, i dont feel tired by looking
forward for every session which gonna get me close to my target.my dream which i work
so fucking hard.

No whine, no more excuse.ill give it all whatever it come.im gonna nail everything with
i have.

Project M : Day 16: Muscle Building Phase 2 : Pull Workout

Meal Plan

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

-----------------------------------------------------

Menu :

*PULL WORK OUT.*

1) -WARMUPS: LIKE THE REGULARS.
-JUMPING JACKS 3 X 25,15,
-10-HIGH JUMPS 3 X 25,15,10
-BLURPEE 3 X 25,15,10
-SQUAT JUMPS 3 X 25,15,10

2) -UP RIGHT ROW SMITH'S MACHINE: 4X12

3) -BENT OVER ROW: 4X12

4) -LAT PULLDOWN:4X12

5) -DB PEC FLY FLAT BENCH: 4X12

6) -DB CURL: 4X12

7) -HAMMER CURL: 4X12

8) -BARBEL REVERSE CURL:4X12

9) -DB OVERHEAD KICKBACKS: 4X10,8,8,6

10) -DB SHRUGS:6X12,12,10,8,810


---------------------------------------------------------

Overview:

Pull is more to make definition and to get cut.it looks pretty simple workout,
but if you in correctly everything between the interval and rest time, i guarantee you will
sweat like hell.

i noticed the different strenght between my arms when i did the isolation routine.and my
left grip not as tight as my right even my left arm now stronger than my right arms.hahaha
quite confusing aite.

QUiting is not my words anymore and even an option.ive been this far enough to stop,now
my mind can focus on whatever the routine is.and ill drive , give 200% for every workout.

my next goal, be able to do shrugs with 3 plates side by side!!!

Project M : Day 15: Muscle Building Phase 2

Meal Plan

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1 wholemeal bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

INTRA-WORKOUT
- SIZE ON

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

-----------------------------------------------------

Menu :

EXPLOSIVE TOTAL BODY BLAST H.I.I.T

1) -WARM UPS: THE REGS OF JUMPS AND PRESSES @ 25 REPS

2) -CARDIO BLAST SHORT SPRINT @ 3 X10,12,10

3) -SHADOW BOXING 10 MINS

4) -DEFENSE+BLURPEE+COMBO BOXING+HAMMER JACKS

5) -SPRINT+STAIRS OF DEATH @ 3 ROUNDS

6) -HURDLE PUSH @ 3 ROUNDS

7) -DB BICEP CURLS SUPERSETS WITH TRICEPS DIPS @ 3 X 12/15

8) -90DEG AB CRUNCH SUPERSETS WITH PUSH UPS @ 3X15.

---------------------------------------------------------

overview:

todays is more on to stimulate my human growth hormon by pushing specificly on the legs.
why we need to workout on legs???

1) Its the biggest muscle for our body

2) Its where all the growth hormon which can help the muscle phase

The legs is important.we dont want a chicken legs which sumtimes people more focus on
upper body.we want a proportional body that will maintain our agility too.

do not forget to workout your legs in watever routine, at least once a week or every fortnight

"Go Hard or Go Home"

Project M : Day 14 : Total Body Blast H.I.T

Meal Plan :

MEAL 1: 7AM-7 EGGS (1 WITH YOKE, 6 WITHOUT)-2 slice whole wheat bread-2 SCOOP SHAKE

MEAL2: 10AM-1 TBSP NATURAL PEANUT BUTTER-2 SLICES 100% WHOLE WHEAT BREAD-8 TO 10 STRAWBERRIES

MEAL3: 1PM-5 OZ CHICKEN BREAST-6 OZ SWEET POTATO-1 CUP BROCCOLI-1.5 TEASPOON OLIVE OIL.

MEAL 4:-5 OZ CHICKEN BREAST-1 CUP BROWN RICE-3 CUPS SPINACH-2 SCOOPS SHAKE

MEAL 5:-5 OZ TILAPIA OR WHITE FISH-1/3 CUP BROWN RICE-1 CUP STEAMED MIXED VEGETABLES

Intraworkout : Size-On

MEAL 6: POST WORKOUT- 2 SCOOP SHAKE- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

----------------------------------------------------------------------------------

Menu:

TOTAL BODY BLAST! H.I.T

1) THE ULTIMATE WARM UPS;
-JUMPING JACKS 3 X 25,15,
-10-HIGH JUMPS 3 X 25,15,10
-BLURPEE 3 X 25,15,10
-SQUAT JUMPS 3 X 25,15,10
-BOX JUMPS 3 X 15, 10, 5

2) Push Ups
-PUSH UPS WIDE GRIP 3 X 15,10,5
-PUSH UPS PEC PUSH 3 X 15,10,5
-PUSH UPS CLOSED GRIP 3 X 15,10,5

3) Supersets: - DB BENT OVER ROW 4 X 12- DB CURL 3 X 10

4) LOG RAISE N WALK 1 ROUND

-----------------------------------------------------------------
Overview:

Hav you ever warmup and feel like want to throw out?i have!!! ya on my 1st time dong the PT, and i think nowi shud be ok, but yesterday its feel different.its not like i want to throw out, but it feel like my legs is burning.unspeakable pain to be endure.of course frm last the box squats.huhuhu even i knowthe trick (keep jumping fwd and back like a spring coil) the pain ableto tell my brain dont jump like a monkey.

its cardio blast, and we still focus to pack my muscle with power.and since i did total body blast ,its tear every least of my muscle, the final session is tocarry the log for 3 round, im not able to pull it off.i try every trick dat i know,like imagine im carrying the girl i like or thinking this is my last resort.i just cant pull it up onto my shoulder.demn!!! being able to bring for 1st time n 2nd time really put big stress on both legs, they were shaking when i try to lift it.i really need to powerup my legs too.

what we work today can only be seen in next 2-3 weeks,just keep focus ontraining and diet.we ll be there in no time, believe me :-)

Project M : Day 13 : Muscle Building Phase 2 : Total Body Blast

Meal Plan:

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-2 slice whole wheat bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES
Meal Plan :

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

Intraworkout : Size-On

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER


---------------------------------------------------
Menu :

TOTAL BODY BLAST!
-PUSH & PULL-

A)STRENGTH TRAINING VOL. 1

1) ULTIMATE WARMUPS OF;
-JUMPING JACKS @ 25 REPS
-HIGH JUMPS @ 25 REPS
-BLURPEE @ 15 REPS
-SQUAT JUMP @ 25 REPS
- PUSH UPS @ 15 SECS.

2)BENT OVER ROW @ 8 X 12 REPS
- (1ST INTERVAL REST OF 4 X 40SEC, 30SEC, 20SEC, 10SEC)
- (2ND INTERVAL REST OF 4 X10SEC, 20SEC, 30SEC, 40SEC)

3)BICEPS ROW PULL @ 8 X 12 REPS
- (1ST INTERVAL REST OF 4 X 40SEC, 30SEC, 20SEC, 10SEC)
- (2ND INTERVAL REST OF 4 X10SEC, 20SEC, 30SEC, 40SEC)

4)STANDING BB PRESS @ 6 X 12,12,12,10,10,8 REPS
- (INTERVAL REST OF 6 X 40SECS-10SECS)

5) -STANDING BB REAR PRESS @ 6 X 12,12,12,10,10,8 REPS
-(INTERVAL REST OF 6 X 40SECS-10SECS)

6) -PULL UPS @ 4 X 12 REPS

7) -FLAT BENCH PRESS @ 4 X 12REPS

8) -BARBELL SQUATS @ 4 X 12, 12, , 10, 12

9) -TYRE FLIP 3 ROUNDS.

-----------------------------------------------------

Overview:

Total body blast, yeahhh this one really blast off, feel really tight on my chest tricep and bicep.
im still working on with breathing, but after few rounds i get tired and burning all over
and i can control my breathing anymore.

the diet working out and suprisingly i just lost another inch for my waist so im size 32 now.
what an achievement.i shud watch out where i step my legs and make sure if i jump i put
equal momentum on both legs to avoid crams.

im still practicing my pull up hopefully we can pump the strenght in next 3-4 weeks,
power up!!!!

Project M : Day 12 : Muscle Building Phase 2

Meal Plan :

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-2 slice whole wheat bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

Intraworkout : Size-On

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

-------------------------------------------

Menu :

1st Part : CHEST + POWER.

1) PUSH UPS @ 1 X 15 WARM UPS

2) CHEST PRESS- FLAT @ 4 X 12,12,12,DROP SET

3) CHEST PRESS- INCLINE @ 4 X 12,12,12,DROP SET

4) CHEST PRESS- DECLINE @ 4 X 12,12,12,DROP SET

2nd Part : POWER TRAINING.

1) STANDING CHEST PRESS SQUAT WITH TYRE- 3 X 25 REPS
(FUNCTIONAL + COMPOUND)

2) STANDING CHEST PRESS SQUAT WITH TYRE- 1 X 25REPS
(ISOMETRIC)

3) DECLINE CHEST PRESS W/ TYRE- 3 x 12

4) PEC FLY W/ SWISS BALL- 4 X 12
(ISOMETRICS)

5) COOL DOWN- 10MINS

----------------------------------------------------

Overview:

Chest and power...cool huh.ya i believe everyone want a big nice chest. power is sumthing
bonus i guess.for me i want everything.its to bore to be average.i want sumthing bigger and

i notice i progress a bit after 2 days when i properly practise the right way to breath when
push and pull.as per M, we push to get a mass and size , and we pull to get a definition or shud
i describe as 3D view.ya i want to become 3D HDTV or whatever which can make everyone amazing how truly i am frm any angle.

i noticed as the weight goes up, i meet back my worst enemy, CRAMP!!!.so this shows my legs
is not enough.i need to make sure my legs muscle can be stretch and powerful enough to endure
the training.i need to stretch and stretch.

and the most important things, i really want to squeeze all this fucking water and fat as much as
possible, wanna look big and lean.sumthing like diesel or the rock exactly :-)

Go Hard , or Go Home .... n im aint pussy.

Project M : Day 11 : Muscle Building Phase 2

Diet Plan :

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-2 slice whole wheat bread
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

-------------------------------------------------------------

Menu :

1) LAT. PULL DOWN @ 5 SETS 15:12 REPS.

2) PLATE WORKS ON STEP BOARD:
-ISOLATION BENT OVER ROW (FUNCTIONAL): 4 SETS 12 REPS

3) -SINGLE PLATE BENT OVER ROW (FUNCTIONAL): 4 SETS 12 REPS

4) -ISOLATION W/ PLATE DEAD LIFTS ( FUNCTIONAL): 4 SETS 12 REPS

5) CLOSED GRIP LOW ROW: 4 SETS 12 REPS


------------------------------------------------------------

Overview

Todays, workout is ok.really put strength on my legs , even is not legs workout.
i feel more energy compare to last time.i don't know where i am right now.
hopefully i gain more muscle.

last weekend, i just realized i can fit into S size shirt.too shock to believe how small i am right now.
huhuhuh but no worries, im gonna be big and pack with muscle later.

breathing is the most important part when lifting either iron or your own body-weight.i need
to practise this more.and ya yesterday i try yoga for my first time.and cant believe how refreshing it
when we do it once a while.its like combination of stretching and body weight training.

Project M : Day 10 : Muscle Building Phase 2

Meal Plan:

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1/2 CUP UNCOOKED OATS
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

-----------------------------------------------------

Menu:

1) WARM UPS WITH;
-RUNNING ON TREDMILL @ 10MINS
- PULLUPS @ 2X15

2) LAT PULLDOWN @ 4X12

3) DUMBBELL ROW @ 4X12

4) LAT PLATE UP W/ 20LBS PLATE @ 4X12

5) CLOSED GRIP PULLDOWN @ 4X12

6) BENT OVER ROW @ 4X10

7) SUPERMAN W/ SWISS BALL @ 3 X10
SUPERSETS W/ TORSO ROTATION @ 4X10, 12, 15,

8) INVERTED ROPE PULL UP @ 3X12

9) BACK FLIP TYRE @ 1 ROUND.

10)COOL DOWN @ 5 MINS WALK ON TREDMILL

--------------------------------------------------
Overview:

Its definitely not my best day,i cant get proper posture and handle perfectly most on every
routine today.just like the bent over.can really pull that shit 90 degrees.The inverted rope pull
up, i used to lift my lower body instead using my arms strength.i still don't get it even i
focus, there power is not there.ya i know we using slightly heavier weight because we building
size, but no matter i wish i can push or pull the weight , i just barely do it.

i need strength,im so inspire looking those can lift heavy easily.its different challenge now, not on
stamina and agility, but this next training gonna push my limit on how far i can push my strength.
to get size i need strength.ya one of the trick is believe and breathing.anf fuck the pain!!!
i cannot see a pain, so what the hell is pain????

Project M : Day 9 : Muscle Building Phase

MUSCLE BUILDING PHASE.

My New Meal Program:

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1/2 CUP UNCOOKED OATS
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

MEAL3: 1PM
-5 OZ CHICKEN BREAST
-6 OZ SWEET POTATO
-1 CUP BROCCOLI
-1.5 TEASPOON OLIVE OIL.

MEAL 4:
-5 OZ CHICKEN BREAST
-1 CUP BROWN RICE
-3 CUPS SPINACH
-2 SCOOPS SHAKE

MEAL 5:
-5 OZ TILAPIA OR WHITE FISH
-1/3 CUP BROWN RICE
-1 CUP STEAMED MIXED VEGETABLES

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER


SUPPLEMENTS:
-MYO FUSION HYDRO
-XTEND
-SIZE ON MAX

---------------------------------------

Menu

REG PUSH UPS @ 1 X 15
WIDE GRIP PUSH UPS @ 1 X 15

DECLINE PRESS @ 3X15
INTERVAL W/ DECLINE AB CRUNCH @ 3 X 25

INCLINE PRESS @ 3 X 15
INTERVAL W/ DECLINE AB CRUNCH @ 3X25

FLAT BENCH PRESS @ 3 X 15
INTERVAL W/ DECLINE AB CRUNCH @ 3 X 25, 25, 50

FLAT BENCH DB PRESS @ 3 X 15
INTERVAL W/ DECLINE AB CRUNCH @ 3 X 25, 25, 50

INCLINE TYRE CLOSE GRIP PUSH UP @ 3 X 25, 15, 10
INTERVAL W/ TORSO ROTATION @ 3X15

RUNNING PROGRAM;-
-SPRINT 100 METERS & JOG-A-CIRCLE @ 2 ROUNDS
-INCLINE SPRINT 100 METERS & CLIMB-A-HILL @ ROUNDS
-INCLINE-DECLINE SPRINT 100 METER SUP & DOWN @ 2 ROUNDS

--------------------------------------------------------------
Overview

So after 1 weeks of hard work, im bit disappoint to see how much i lost after 1 week.not even a kg.ya after going thru lots of phase i shud aware that the program last week is focus on to squeeze my water n burn as much fat i can.its works technically my body fat drop, my muscle mass increase , and the weight ya going down too, even not much.... but it works!!! i should proud of it :-)

today lifting was not good enough, i dont have the energy to lift.perhapse the 3 weeks speccific diet reallyaffect on my strenght.Now i can eat, ya eat more becouse im going to focus on size right now.this new diet really gonna gift me enough strenght.watch out guys.im gonna kill the iron.

im more focus now,after looking back my journey all the hardship and struggle i get thru,i need to measure back to the way who i am 5 months ago.the fat boy , yogi bear or whatever so called.i remember i said how the hell im gonna run 3 rounds of stadium becouse its to big, but now i can run with ease and even today i manage to sprint uphill which i never think i able to pull off.

im still in the game.im progressing.im gonna stay focus in this and do as what im gonna do.because i really love myself, and the best of me still hiding inside waiting me to pull him out.just hang on tight , will gonna get there in no time.THis phase, gonna be size on, ACEZILLA is coming up next!!!!!

Water : Easy to Consume, Hard to get rid ....

Meal Plan:

6am : Tuna 1 can + 4 eggs white + 1 yolk

9am : Isolate Protein + 1 tablespoon peanut butter

1pm : Grill Fish + mix vege + sweet potato

4pm : isolate protein + 1 tablespoon peanut butter

7pm : Isolate protein (after workout)+ roasted chicken

11pm: 3 white eggs

-----------------------------------

Menu:

1) Stretching = 10 min

2) Jog around stadium = 3 rounds

3) Bagwork = 3 x 5min each

4) Abs crunch = 3 x 25

5) Stairs swirl = 2 x 5 rounds each

6) Abs crunch = 3 x 25

7) Kick bag - 3 x 50 each legs

8) Torso twist + conditioning bar

---------------------------------------

Overview:

i cant really tell where i am rite now,this whole week i workout twice harder to really2 squeeze all the water
and burn the extra fat in my body.but u see, water is easy to consume but pretty hard to
get rid.huhuhuhu i think my big belly was easier than this.

after done my routine today and think back maybe all this water have to do sumthing with i
eat during my break 3 months back.ya its definitely dat think.hell i really confirm it...
its all those tomyam and soup i eat 3 months back.i take it quite frequent like once in 3 days.
shitt i dint realised it at all.ok after this no more tomyam n soup.huhuhuhu

inside locker room, i can see my body look lean a bit compare to 3 weeks ago,definetely at
least 30% of the water been wash out.my arms n belly bit smaller now, but still the love
handle hurt my eye.its really really realy seriously hard to loose this :-(.but im not
worry coz i havent seen lots of things coming yet.i know we'l definitely can get rid all this
water , fat and this lovely handle of my.

fucking lean and fucking mean.....next monday its totaly new diet program and the most awaits
MUSCLE BUILDING PHASE will start!!!!

Project M : Day 8

Meal Plan:

6am : Tuna 1 can + 4 eggs white + 1 yolk

9am : Isolate Protein + 1 tablespoon peanut butter

1pm : Grill Fish + mix vege + sweet potato

4pm : isolate protein + 1 tablespoon peanut butter

7pm : Isolate protein (after workout)+ roasted chicken

11pm: 3 white eggs

-------------------------------------------------

Menu:

1) THE ULTIMATE WARM UPS @ 25REPS;
-JUMPING JACKS
-HIGH JUMPS
-BLURPE

2) CONTINUED WITH WEIGHTED VEST;
-DEFENSE @ 25 REPS
-COMBO BOX @ 1 MIN / 2 SETS
-SPRINT 5METERS @ 1 MIN / 2 SETS

3) -SQUAT AND REVERSE PULLDOWN W/ 25lbs PLATE @ 15REPS X 5
-INTERVAL W/ PUSH UPS 10REPS X 5

4) -BICEPS CRUNCH W/ 25lbs PLATE @ 12REPS X 4
-SUPERSETS W/ BICEPS OVERHEAD W/ 25lbs PLATE @ 10REPS X 4

5) INCLINE SPRINTS @ 5 SETS

6) ABS CRUNCH W/ MED BALL @ 3 SETS OF 25 REPS

------------------------------------------------------------

Overview:

Still left 4 days to go, im gonna go all out to really squeeze all the water out and burn as
much fat i can before we start muscle building phase.

got myself new jacket,its pretty hard to breath when workout using it and i sweat more than usual.so far it effective and hope i can kill 1-2 kg by end of this weekend.

since im free this whole week, i try to run every morning around 6am,my route as usual 2x circlng the neighbourhood with total of 4km.average i took 30min to complete it.still lot of improvement can be done after this.

cant wait next week new diet and program!!!! im on fire !!!

Project M : Day 7

Meal Plan:

6am : Tuna 1 can + 4 eggs white + 1 yolk

9am : Isolate Protein + 1 tablespoon peanut butter

1pm : Grill Fish + mix vege + sweet potato

4pm : isolate protein + 1 tablespoon peanut butter

7pm : Isolate protein (after workout)+ roasted chicken

11pm: 3 white eggs
-------------------------------------------

Menu:

1) ULTIMATE WARM UPS @ 25REPS OF
-JUMPING JACKS
-BLURPE
-DEFENSE
-DOWN UP

2) 3 ROUNDS OF FLIPPIN THA BIRD INTERVAL W/
3 ROUNDS OF GYM TOUR

3) UPPER BODY CONDITION @ 25 REPS OF
-BICEP CURLS
-REVERSE CURL
-OVERHEAD PRESS
-SHOULDER PRESS
-REAR PRESS

4) ABS CRUNCH MEDICINE BALL @ 3 X 25 REPS

5) TORSO ROTATION @ 3 X 25 REPS

6) 3 SETS OF INCLINE SPRINTS

----------------------------------------------

Overview:

Its my first time doin flipin d bird with 20 puound of vest.its not difficult but feels dragging more weight, i wonder how last time i can cary 15kg and doing flippin bird
it shud be almost the same.and it shouldnt be a problem to me at all.maybe next time M will try to put the vest on me and ask me circle the stadium with it.hahaha nice!!!

i try climbing the net today, im afraid of height and in sametime worry wat might happen if i fall on the floor from that high.ouchhh dont want to broke my arm again.but
this is what i need to take, since my arm broke, i dont really have confident to do the pull up and to trrust my hand hanging and support my body weight.
i need to get rid this thought since doctor told me my arm is good.ya its good but still need time to recover the full strenght.nothing to rush im confident in next 2 month i can
do pull up, chin up or watever up2 we have in the list.hahaha

and suprisingly i lost small amount of my muscle mass and my bodyfat increase 1 percent.i wonder where my mistake.but i remember in the first 2 weeks i gain 3kg instead loss it.
so perhapse in next 2 weeks i gonna get another impressive result.this whole week im gonna burn all those excess water and fat.

still gonna work as hard as i can to be Lean and Fucking Mean in next 3 month!!!!!

Weight in Day : After 2 weeks

Meal Plan:

6am : Tuna 1 can + 4 eggs white + 1 yolk

9am : Isolate Protein + 1 tablespoon peanut butter

1pm : Grill Fish + mix vege + sweet potato

4pm : isolate protein + 1 tablespoon peanut butter

7pm : Isolate protein (after workout)+ roasted chicken

11pm: 3 white eggs

----------------------------------

Menu:

1) Threadmills = 3km


----------------------------------
Overview:

I nailed it!!!!! hahahha its feel so awesome , the 2 weeks programs really works, i shred another 3kg dude!!! and of course i know its water.but still im happy with it.

Looking forward this summer, gonna unleashed the real lean and fucking mean body :-)

Project M ( Day 6): Cardio Blast

Meal Plan:

6am : 1 can tuna+1/3 banana+ eggs (4 white+1 yolk)

10am: 1 spoon of peanut butter + Isolate protein

1pm : Grill Fish + sweet potato + mix vege

4pm : 1 spoon of peanut butter + Isolate protein

6am : Protein After workout+ Rosted Chicken+ mix vege

9am : 3 white eggs

---------------------------------------

Menu:

1) Threadmeal = 10min on 9km/hr

2) Supersets 1
- Tricep Pushup+Decline Abs Crunch = 3 x 25+50

3) Supersets 2
- Bicep Curl+Abs Kickback = 3x 15/18/15+25

4) Stairs Swirl = 5 rounds

5) Combination Run (Jab,down,jump,defense,Knee strike,Sprint) = 10min

6) Incline Stadium Jog (Defense+Down) = 10min

7) Abs Crunch = 3 x 25

------------------------------------------------

Overview:

Today the training i would say quite intense,i try to do the bodyweight pullups but my arm still not strong enough.so we switch to triangle pushup.I realised during the 10min on threadmill i dont quite have enough energy to sustain the speed.as per M, i need to maintain my pulse around 160 on 9km/hr and its just jog.not running.yes at 9 speed.

i believe my body still not adapt to the diet, and just to lift a light weight for the bicep curl its takes me lots of effort.




i get a new training shirt too.see the pic :-) . this is my 3rd times i use the "turbo-oil"hahaha. at first i think i can stand it, but its still bitting all over my skin.damn but after that it feel good.

overall, i hope this 2 weeks program can at least cut half of my waterfat.Need to workout harder next time.TOmorow is weight in day.all the best for my self.hope can see a drop percentage in body fat too.

Interval : Legs Day

Meal Plan:

6am : 1 can tuna+1/3 banana+ eggs (4 white+1 yolk)
10am: 1 spoon of peanut butter + Isolate protein
1pm : Grill Fish + sweet potato + mix vege
4pm : 1 spoon of peanut butter + Isolate protein
6am : Protein After workout+ Rosted Chicken+ mix vege
9am : 3 white eggs

--------------------------------------------------------------------
Menu :

1) Threadmill = 1.5km

2) Smith machine squats = 4x15
Interval = 1km @ 9km/hour

3) Leg press = 4x15
Interval = 500m @ 9km/hour

4) Lunges = 3 rounds

5) Stairs of Death = 3 rounds

6) Calf Raise = 3x15

7) Incline Abs Crunch = 4x25

---------------------------------------------------------
Overview


perghhh its leg day, i did this 3 months ago.
during my smith squats i believe if M with me,its shud be more harder then when im doing alone.im afraid to put more weight coz no one around to support me , and of course i dont want to get any injuries.

At first i plan to do another half of my 3km routine after i finish everythings, but today is leg day, i dont think i can move my legs after all this.so i make it as interval.i remember that M once said doing interval can actually more calories.

still feel not fully energize, but i keep holding to the diet since 2 more days before the weight in.gambatte!!!!! i can do.burn all this shit!!!

Drive through!!!!!

7am : 4 Egg Whites (1 Yolk)+ 1 tuna+ 1/3 Banana

9am : 1 scoop whey isolate protein
1 tbsp all natural Peanut Butter

1pm : 4oz White Fish+3 oz Sweet Potato
1 cup Veggies

4pm : 1 scoop whey protein
1 tbsp natural Peanut Butter

7pm : 4oz Chicken+ small green Salad (greens only)
1 serving light Dressing

10pm: 3 Egg Whites

water : 1 gallon

-------------------------------------------------------------------

Its been 2 weeks since i start the new diet.My body still in adjusting mode.Im not sure but i believe maybe since the calories intake is lower then my previous diet i feel tired and hang sometimes.

a first i think i had a fever, but nope my body just tired but not sure why.this past few days, cortisol it just everywhere might be one of the reasons.

i need to focus back,really need to drive this.i need this training,im already halfway through the greatness to become lean and mean!!!!

Drive for it Ace!!!! i can do it!!!!

Project M ( Day 5): Shoulder & Cardio Blast

Meal Plan :

7am : 4 Egg Whites (1 Yolk)+ 1 tuna+ 1/3 Banana

9am : 1 scoop whey isolate protein
1 tbsp all natural Peanut Butter

1pm : 4oz White Fish+3 oz Sweet Potato
1 cup Veggies

4pm : 1 scoop whey protein
1 tbsp natural Peanut Butter

7pm : 4oz Chicken+ small green Salad (greens only)
1 serving light Dressing

10pm: 3 Egg Whites

water : 1 gallon

-------------------------------------------------------
Menu: Day 5

1) 10min threadmill

2) Smith Machine shoulder press = 3x15

3) Smith Mach shoulder rear press = 3x15

4) Standing Arnold Press = 3 x 25

5) Barbell Upright Row = 3x15/15/50

6) Push Up = 50x interval

7) Side Sprint Uphill = 4 rounds

---------------------------------------------------
- Dont Be A Pussy -

Project M ( Day 4): TEST

Menu:

1) Bench Press = 133 lbs

2) Sprint 3km = 6min 30sec

3) Stamina 9km = 27min

Project M ( Day 3): Boxing Delight & Cardio Blast

Menu:Day 3

1) Bag Work = 2x 5min

2) Lower SHin Kick/Lower Kick = 3x 25 each side

3) Kick Each Side on standing Bag = 3 x50

4) Pad works = 5 rounds x 5min each

5) Push Up = 60x interval

6) 2 min run @ 9km/hour

7) Push kick abs = 3x25

Project M ( Day 2): New Menu

Diet Menu:

7am : 4 Egg Whites (1 Yolk)+ 1 tuna+ 1/3 Banana

9am : 1 scoop whey isolate protein
1 tbsp all natural Peanut Butter

1pm : 4oz White Fish+3 oz Sweet Potato
1 cup Veggies

4pm : 1 scoop whey protein
1 tbsp natural Peanut Butter

7pm : 4oz Chicken+ small green Salad (greens only)
1 serving light Dressing

10pm: 3 Egg Whites

water : 1 gallon
-------------------------------------------------------------

Training Menu:

1) Upright Bike (10 mins)

1-1min 5-1min
2-1min 4-1min
3-1min 3-1min
4-1min 2-1min
5-1min 1-1min

2) Supersets
Smith Machine Bodyweight Pullups + MedBall Squats = 4x15/25

3) Decline Rope Pulldown = 3x15

4) Incline Net Pulldown = 3x15

5) Bentover row = 3x15

6) Conditioning Bar "BOR" = 3x15

7) Deadlift = 3x15

--------------------------------------------------

Overview:

Today's better then yesterday, i dint throw up perhaps since we not using the same routine.Today more focus on my arms and backs.....funny things i wrote this 3 days after the training but still i cant let my arms down.muscle around my bicep n tricep is soar and feel super tight!!!!

My back feel tight too.but from past experience ya i know im developing new muscle in those area :-) .hehehehe this is awesome cant wait to see the result in 1 month.
last 2 days i start running 3km a day,i sprint all out from start trying to finish 3km less than 20min.1st day trying on 2km i feel like want to throw out so im slowing my pace and try to control my breath and heartbeat.still above 20 min.On day 2, feel better bit i think i can sprint all out upto 1.5km.i will keep trying so i will be able to sprint all out for whole 3km.

single digit baby, im coming for you!!!!!!!!

Project M ( Day 1)

Meal Plan:

6am : Protein Shake+Wholemeal Bread+eggs
12pm: Grill Fish+Mix Vege
3pm : Chicken salad+tofu
6pm : Roasted Chicken
9pm : Tuna in can
12am: Protein Shake
1-6am: Plain Water

----------------------------------
Workout Plan:

Stretch (5min)

1) 10min Upright Bike

Tension Level

1-1min 5-1min
2-1min 4-1min
3-1min 3-1min
4-1min 2-1min
5-1min 1-1min

2) Incline Chest Press + Plate 35lbs on stability ball

2x15,15,30

3) Interval : 3min Run @ 9km/hour

4) Step board push up

3x15

5) Interval : 3min Run @ 10km/hour

6) Decline Press + plates 25lbs

3x15

7) Interval : 3min Run @ 12km/hour = 1min
@ 6km = 1min 30sec
@ 9km = 30sec

8) Tune up with Conditioning Bar
Supersets
- Bicep curl = 3x15
- Reverse Curl = 3x15
- Shoulder Press = 3x15
- Rear Press = 3x15

9) Decline abs crunch = 3x25,20,25

---------------------------------------------------
Overview:

Project Mplified is something really interesting, i would say its new level of training compare to previous routine i had.After 3 month away from High Intensity Training, i throw up almost 5 times yesterday.thats a lots!!!! but make me feel better bcoz at least i know where i am right now.

Interm of stamina, i believe im better then iam last 3 month, agility need to be polish again since maybe im bit rusty right now but no worries ill be on game again in no time.strenght, i feel relieved after yesterday light weight, arm feel fine and sometimes it feel funny becouse as per doctor the arm muscle slide on the titanium plate instead of the bone,and im gonna feel it all the way untill the plate is taken out.

I feel more focus and need to deploy more concentration in controling my breath and heartbeat thru the routine.so far i think i feel good on Day 1.Thanks again to my arms and legs to make me feel the excitement pumping the iron again!!!! feel so blessed.

New target in 3 month......8 packs baby!!!! This coming summer gonna be crazy awesome!!!!!!

Never Give Up!!!!

Its been 3 months from my last post, yahhh everyone know its becouse i had my "New Year Present"....had my right arm broke on the New Year Eve and sent me out of my beloved gym and routines.Frustrated???? Hell ya at first but after few while im ok right now.

My doctor told me , ill be fully recovered after 3 month, so for last 3 month ive been jog every 2-3 days and eat regularly.Speaking of my diet, im no longer on diet.....i change for so called diet to my daily menu.no more diet since this is the healthy way to eat and why people want to call it diet at first place!!!!!

ill be xraying my arm again in next 3 days.really hope all the cracks is heal.If doctor give me a green light, so im totally ready to go/even right now i still feel my arm is weak but we will get back that strenght.Of course everything back, the strenght , speed and the 8Packs.

Many people told me once u broke ur arms, u no longer entitle to weight lift again.Says who????
Ill prove them fucking all wrong, ill show you guys after next 3 month ill be fucking lean,ripe with 6-8 packs!!!!

Im on fire!!!!