EXERCISE PROGRAM FOR COMMUNISTS PEOPLE TO GAIN POWER AND TO EVOLVE INTO A POWERFUL SCARY DICTATOR !!

EXERCISE PROGRAM FOR COMMUNISTS PEOPLE TO GAIN POWER AND TO EVOLVE INTO A POWERFUL SCARY DICTATOR !!

HIGH PROTEIN DIET OF 1800 CALORIES AND 53% OF PROTEIN, 42% OF FATS

Total calories of the whole diet:  1800
Total grams of fats: 85
Total calories from fats: 765
Percentage of fat calories: 42% fat calories
Total grams of Protein:  240 grams of protein.
Calories from protein: 960 calories
Percentage of calories from protein: 53%


MEAL # 1: 12 NOON (EGGS-PANCAKE)
3 eggs (15 grams of protein, 15 grams of fat, 200 calories)
2 tablespoons of butter or 3 slices of american cheese kraft (20 grams of fats, 200 calories)
2 scoop of whey protein powder (200 calories, 50 grams of protein)

Nutrition info of meal 1
Calories: 600 calories.
Grams of fats: 35
Grams of protein: 65

MEAL # 2 3 SCOOP OF WHEY PROTEIN
Nutrition info of meal 2
Calories: 300 calories.
Grams of fats: 0
Grams of protein: 75

MEAL # 3 10:PM
12 ounces of chicken breasts stewed (100 grams of protein, 10 grams of fat, 500 calories)
4 tablespoons of oil  (40 grams of fats, 400 calories)

Nutrition info of meal 3
Calories: 900 calories.
Grams of fats: 50
Grams of protein: 100


EXERCISE ROUTINE:

Full body workout for weight training (Monday, Wednesdays and Fridays)

Bench Press                                                 12-10-5-1-1-1 (The sets of 1 reps are real heavy sets to failure)
Incline Press                                                1-1-1
Back pulldowns behind neck for back   15-15-15-15-15-15-15-15
Press behind neck for shoulders             5-4-4-4
Squats for legs                                            15-10-8
Leg extensions                                            8-8-8
Leg Curls                                                      8-8-8
Standing calves                                           15-15-15

Aerobic exercise 2 hours

(Monday, Tuesday, Wednesdays, Thursdays, Friday and Saturday):

Fast walking 1 hour

PART 2 - THE MIND

BOOK-READING LIST TO INCREASE MENTAL STRENGTH

Buy these books from http://www.amazon.com/books-used-books-textbooks/b/ref=sd_allcat_bo?ie=UTF8&node=283155

1-The Will to Power by Fredrich Nietzsche
2-  Beyond Good and Evil by Fredrich Nietzsche
3- Napoleon Bonaparte by Emil Ludwig.
4- Thus Spoke Zarathustra by Fredrich Nietzsche
5- Crime and Punishment by Fiodor Dostoevsky.
6-  Julius Caesar by Philip Freeman
7-  Alexander the Great by Philip Freeman
8- King Arthur and His Knights of the Round Table by Roger Lancelyn Green
9- Faust by Goethe
10- Xenophon's Anabasis by Michael A. Flower
11-  Attila: The Barbarian King Who Challenged Rome by John Man
12-  Superman and Philosophy by William Irwin
13-  Che Guevara a Biography by Richard L. Harris
14-  Hannibal Enemy of Rome by Ben Kane
15-  The Republic by Plato
16-  The Prince by Niccolo Machiavelli
17-  The Antichrist by Fredrich Nietzsche
18-  Complete Works by Arthur Rimbaud
19-  Know Your Enemy: The Story of Rage Against the Machine by Joel McIver
20 -The Grapes of Wrath by John Steinbeck
21-  The 48 Laws of Power by Robert Greene
22-  The Politics of Aristotle
23-  Homer by The Odyssey
24-  The Wisdom of Life by Arthur Schopenhauer
25-  The Metamorphosis by Franz Kafka
26-  Human all too human by Fredrich Nietzsche
27-  The Genealogy of Morals by Fredrich Nietzsche
28-  Untimely Meditations by Fredrich Nietzsche
29- The Birth of Tragedy by Fredrich Nietzsche
30-  Twilight Of The Idols by Fredrich Nietzsche

31-  The Gay Science by Fredrich Nietzsche