Project M : Day 12 : Muscle Building Phase 2

Meal Plan :

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-2 slice whole wheat bread
-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

Intraworkout : Size-On

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

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Menu :

1st Part : CHEST + POWER.

1) PUSH UPS @ 1 X 15 WARM UPS

2) CHEST PRESS- FLAT @ 4 X 12,12,12,DROP SET

3) CHEST PRESS- INCLINE @ 4 X 12,12,12,DROP SET

4) CHEST PRESS- DECLINE @ 4 X 12,12,12,DROP SET

2nd Part : POWER TRAINING.

1) STANDING CHEST PRESS SQUAT WITH TYRE- 3 X 25 REPS
(FUNCTIONAL + COMPOUND)

2) STANDING CHEST PRESS SQUAT WITH TYRE- 1 X 25REPS
(ISOMETRIC)

3) DECLINE CHEST PRESS W/ TYRE- 3 x 12

4) PEC FLY W/ SWISS BALL- 4 X 12
(ISOMETRICS)

5) COOL DOWN- 10MINS

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Overview:

Chest and power...cool huh.ya i believe everyone want a big nice chest. power is sumthing
bonus i guess.for me i want everything.its to bore to be average.i want sumthing bigger and

i notice i progress a bit after 2 days when i properly practise the right way to breath when
push and pull.as per M, we push to get a mass and size , and we pull to get a definition or shud
i describe as 3D view.ya i want to become 3D HDTV or whatever which can make everyone amazing how truly i am frm any angle.

i noticed as the weight goes up, i meet back my worst enemy, CRAMP!!!.so this shows my legs
is not enough.i need to make sure my legs muscle can be stretch and powerful enough to endure
the training.i need to stretch and stretch.

and the most important things, i really want to squeeze all this fucking water and fat as much as
possible, wanna look big and lean.sumthing like diesel or the rock exactly :-)

Go Hard , or Go Home .... n im aint pussy.

Project M : Day 11 : Muscle Building Phase 2

Diet Plan :

MEAL 1: 7AM
-7 EGGS (1 WITH YOKE, 6 WITHOUT)
-2 slice whole wheat bread
-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

-------------------------------------------------------------

Menu :

1) LAT. PULL DOWN @ 5 SETS 15:12 REPS.

2) PLATE WORKS ON STEP BOARD:
-ISOLATION BENT OVER ROW (FUNCTIONAL): 4 SETS 12 REPS

3) -SINGLE PLATE BENT OVER ROW (FUNCTIONAL): 4 SETS 12 REPS

4) -ISOLATION W/ PLATE DEAD LIFTS ( FUNCTIONAL): 4 SETS 12 REPS

5) CLOSED GRIP LOW ROW: 4 SETS 12 REPS


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Overview

Todays, workout is ok.really put strength on my legs , even is not legs workout.
i feel more energy compare to last time.i don't know where i am right now.
hopefully i gain more muscle.

last weekend, i just realized i can fit into S size shirt.too shock to believe how small i am right now.
huhuhuh but no worries, im gonna be big and pack with muscle later.

breathing is the most important part when lifting either iron or your own body-weight.i need
to practise this more.and ya yesterday i try yoga for my first time.and cant believe how refreshing it
when we do it once a while.its like combination of stretching and body weight training.