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
------------------------------------------------------
Menu:
LEGS DRILLS (EXPLOSIVE)
1) sTATIONARY RUN + mOUNTAIN CLIMBING + PUSHUPS = 4X12MIN
iNTERVAL XPLOSIVE
2) PLYO STEPS = 2 X 1MIN
3) STEPS & JUMP = 2 X 1MIN
4) PLYO JUMP SQUATS = 1MIN
5) SMITH MACHINE SQUATS = 4X15
6) WEIGHTED LUNGES WITH PLATES = 2 ROUNDS GYM FLOOR
7) CALF RAISE = 3X25 (up & DOWN ISO + BOTH LEGS)
8) ABS CRUNCH = 3X50,25,15
------------------------------------------------------------
OVERVIEW:
Hav u ever wonder why no one like to legs?? coz its killing u 2-3 days after that.LOL
But its really help to build up your upper body, n i dont have that chicken legs.
i notice slightly increase in stamina after putting legs workout, no more shaky legs after
4-5km running.i feel ease and its like i can run anytime i want to.
legs workout as we all know really important becouse it can help to produce the growth hormone.
Say no to steroid!!!! or Fat Burner!!!!
Thursday, June 9, 2011
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
------------------------------------------------------
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
---------------------------------------------
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 :-)
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
------------------------------------------------------
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
---------------------------------------------
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 :-)
Monday, June 6, 2011
Project M : Day 20: Definition Phase : UPPER BODY & 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
---------------------------------------------------------
Menu :
1) ULTIMATE WARMUP (70% INTENSITY)
2) SUPERSETS:
- LAT RAISE DB = 4X12
- LAT RAISE DB (OVERSHOULDER) = 4X12
- LAT RAISE DB (OVERHEAD) = 4X12
3) CABLE LAT RAISE (ISOLATION) = 4X12
4) DB LAT RAISE (ISOLATION) = 4X12
5) SMITH MACHINE CHEST PRESS (FLAT BENCH) = 4X12
6) CHEST PRESS (ISOMETRICS) = 4X12
7) SUPERSETS:
- ABS CRUNCHES WITH MED BALL = 4X50
- PLANKS = 4X30SEC
8) SUPERSETS:
- TORSO ROTATION WITH COND BAR = 4X50
- REGULAR PUSHUP = 4X10
9) 3KM ON TREADMILLS
-----------------------------------------------
OVERVIEW:
Yesterday workout is great, still need improvement here and there.I believe its on me, my mind
.If i believe i can push it, it will move.my diet almost perfect, i take protein and size on,
sleep 7-8 hours, so there shud be no prob to hit the iron.so its back to me again after all.
i noticed when i did plank, i have lots of excess skin on my abs, ist fat or water? hrmmm
really want to cut it off fast.my body also get big in few place but still cant see the lean
i want, perhapse in the cutting phase ill get the lean i want.
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
---------------------------------------------------------
Menu :
1) ULTIMATE WARMUP (70% INTENSITY)
2) SUPERSETS:
- LAT RAISE DB = 4X12
- LAT RAISE DB (OVERSHOULDER) = 4X12
- LAT RAISE DB (OVERHEAD) = 4X12
3) CABLE LAT RAISE (ISOLATION) = 4X12
4) DB LAT RAISE (ISOLATION) = 4X12
5) SMITH MACHINE CHEST PRESS (FLAT BENCH) = 4X12
6) CHEST PRESS (ISOMETRICS) = 4X12
7) SUPERSETS:
- ABS CRUNCHES WITH MED BALL = 4X50
- PLANKS = 4X30SEC
8) SUPERSETS:
- TORSO ROTATION WITH COND BAR = 4X50
- REGULAR PUSHUP = 4X10
9) 3KM ON TREADMILLS
-----------------------------------------------
OVERVIEW:
Yesterday workout is great, still need improvement here and there.I believe its on me, my mind
.If i believe i can push it, it will move.my diet almost perfect, i take protein and size on,
sleep 7-8 hours, so there shud be no prob to hit the iron.so its back to me again after all.
i noticed when i did plank, i have lots of excess skin on my abs, ist fat or water? hrmmm
really want to cut it off fast.my body also get big in few place but still cant see the lean
i want, perhapse in the cutting phase ill get the lean i want.
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