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


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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.

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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!!!!