Most lifters will think of clapping push ups and the like, but there are several other variations that can be even more challenging. It goes without saying that you can build an appreciable amount of muscle with just your bodyweight. If you focus on a slow controlled drop even if you can't push yourself up it will increase the effectiveness of the push up and allow you to build more strength and size.
The smaller the muscle the quicker it will burn out.
I have not tried it but it looks like a good routine to follow.
My diet is VERY basic because I am picky as hell.
This has only really involved cardio workouts with little resistance training.
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