Project M : Day 10 : Muscle Building Phase 2

Meal Plan:

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1/2 CUP UNCOOKED OATS
-2 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

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

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER

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Menu:

1) WARM UPS WITH;
-RUNNING ON TREDMILL @ 10MINS
- PULLUPS @ 2X15

2) LAT PULLDOWN @ 4X12

3) DUMBBELL ROW @ 4X12

4) LAT PLATE UP W/ 20LBS PLATE @ 4X12

5) CLOSED GRIP PULLDOWN @ 4X12

6) BENT OVER ROW @ 4X10

7) SUPERMAN W/ SWISS BALL @ 3 X10
SUPERSETS W/ TORSO ROTATION @ 4X10, 12, 15,

8) INVERTED ROPE PULL UP @ 3X12

9) BACK FLIP TYRE @ 1 ROUND.

10)COOL DOWN @ 5 MINS WALK ON TREDMILL

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Overview:

Its definitely not my best day,i cant get proper posture and handle perfectly most on every
routine today.just like the bent over.can really pull that shit 90 degrees.The inverted rope pull
up, i used to lift my lower body instead using my arms strength.i still don't get it even i
focus, there power is not there.ya i know we using slightly heavier weight because we building
size, but no matter i wish i can push or pull the weight , i just barely do it.

i need strength,im so inspire looking those can lift heavy easily.its different challenge now, not on
stamina and agility, but this next training gonna push my limit on how far i can push my strength.
to get size i need strength.ya one of the trick is believe and breathing.anf fuck the pain!!!
i cannot see a pain, so what the hell is pain????

Project M : Day 9 : Muscle Building Phase

MUSCLE BUILDING PHASE.

My New Meal Program:

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-1/2 CUP UNCOOKED OATS
-1 SCOOP SHAKE

MEAL2: 10AM
-1 TBSP NATURAL PEANUT BUTTER
-2 SLICES 100% WHOLE WHEAT BREAD
-8 TO 10 STRAWBERRIES

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

MEAL 6: POST WORKOUT
- 2 SCOOP SHAKE
- 1 SLICE WHOLE WHEAT BREAD W/ 1 TEASPOON PEANUT BUTTER


SUPPLEMENTS:
-MYO FUSION HYDRO
-XTEND
-SIZE ON MAX

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Menu

REG PUSH UPS @ 1 X 15
WIDE GRIP PUSH UPS @ 1 X 15

DECLINE PRESS @ 3X15
INTERVAL W/ DECLINE AB CRUNCH @ 3 X 25

INCLINE PRESS @ 3 X 15
INTERVAL W/ DECLINE AB CRUNCH @ 3X25

FLAT BENCH PRESS @ 3 X 15
INTERVAL W/ DECLINE AB CRUNCH @ 3 X 25, 25, 50

FLAT BENCH DB PRESS @ 3 X 15
INTERVAL W/ DECLINE AB CRUNCH @ 3 X 25, 25, 50

INCLINE TYRE CLOSE GRIP PUSH UP @ 3 X 25, 15, 10
INTERVAL W/ TORSO ROTATION @ 3X15

RUNNING PROGRAM;-
-SPRINT 100 METERS & JOG-A-CIRCLE @ 2 ROUNDS
-INCLINE SPRINT 100 METERS & CLIMB-A-HILL @ ROUNDS
-INCLINE-DECLINE SPRINT 100 METER SUP & DOWN @ 2 ROUNDS

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Overview

So after 1 weeks of hard work, im bit disappoint to see how much i lost after 1 week.not even a kg.ya after going thru lots of phase i shud aware that the program last week is focus on to squeeze my water n burn as much fat i can.its works technically my body fat drop, my muscle mass increase , and the weight ya going down too, even not much.... but it works!!! i should proud of it :-)

today lifting was not good enough, i dont have the energy to lift.perhapse the 3 weeks speccific diet reallyaffect on my strenght.Now i can eat, ya eat more becouse im going to focus on size right now.this new diet really gonna gift me enough strenght.watch out guys.im gonna kill the iron.

im more focus now,after looking back my journey all the hardship and struggle i get thru,i need to measure back to the way who i am 5 months ago.the fat boy , yogi bear or whatever so called.i remember i said how the hell im gonna run 3 rounds of stadium becouse its to big, but now i can run with ease and even today i manage to sprint uphill which i never think i able to pull off.

im still in the game.im progressing.im gonna stay focus in this and do as what im gonna do.because i really love myself, and the best of me still hiding inside waiting me to pull him out.just hang on tight , will gonna get there in no time.THis phase, gonna be size on, ACEZILLA is coming up next!!!!!