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

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Menu:

1) Threadmills = 3km


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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

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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

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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

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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

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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

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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

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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

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- 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