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

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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

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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 :-)