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

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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

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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

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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

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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!!!!!