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

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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

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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.