Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL

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Here are the weight ranges we will have plans for. If you weigh less than 140 pounds , start at the macronutrient (calorie) level listed below and decrease by 5 grams of fat per meal to start if uncomfortable and/or you gain over 2 pounds the first week. Male 140lbs - 175lbs Male 175lbs - 200lbs Male 200lbs – 225lbs Male 225lbs – 250lbs Male 250lbs+ YOU NEED A FOODSCALE! This is hardcore, thus we need to measure everything. I do not even “eyeball” food and I do this for a living. BEFORE STARTING BUY A FOODSCALE! MALE - UNDER 175lbs Starting Diet Meals Carbs Protein Fat Calories Meal 1: 7am 60 42 15 Meal 2: 10am Meal 3: 12:30pm (lunch at 42 15 work) 42 15 Meal 4: 3pm (for 5:30pm WO) 42 15 Meal 5: 6:30pm PWO 60 42 15 Meal 6: 9:30pm 42 15 Total 120 252 90 Calories 480 1008 810 ~2,298 Meal 1 3 Whole DHA Eggs 7 egg whites ¾ cup oatmeal (measured uncooked) 99g blueberries Meal 2 1.75 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I 12
Meal 3 6oz Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil Broccoli Meal 4 1.75 scoops MTS Nutrition Machine Whey 1Tbsp Coconut nut oil or 30g Natural Peanut Butter or 15g fat from unsweetened coconut flakes 99g blueberries Meal 5 6oz 85/15 or LEANER LEAN BEEF/Steak or Wild Salmon Asparagus 8oz Sweet Potato Meal 6 BEDTIME 3 Whole DHA Eggs 7 egg whites Broccoli OR Repeat Meal 2 MALE - 175lbs - 200lbs Starting Diet Workout Days Meals Carbs Protein Fat Calories Meal 1: 7am 60 42 15 Meal 2: 10am Meal 3: 12:30pm (lunch 60 42 15 at work) 42 15 Meal 4: 3pm (for 5:30pm WO) 42 15 Meal 5: 6:30pm PWO 60 42 15 Meal 6: 9:30pm 42 15 Total 180 252 90 Calories 720 1008 810 ~2,538 Meal 1 3 Whole DHA Eggs 7 egg whites 4 slices Ezekiel Bread 13
Page 3 and 4: The Fat Loss Factor 12 Weeks To You
Page 5 and 6: Chapter 1: The Meat and Sweet Potat
Page 7 and 8: EPA and DHA (Polyunsaturated Fat) f
Page 9 and 10: Carbohydrates Carbs are a part of t
Page 11: This should satiate you and not lea
Page 15 and 16: Meal 1 3 Whole DHA Eggs 9 egg white
Page 17 and 18: Meal 6 BEDTIME 3 Whole DHA Eggs 11
Page 19 and 20: FOR WOMEN ONLY! Female 90lbs - 115l
Page 21 and 22: Meal 4 5oz 85/15 or LEANER LEAN BEE
Page 23 and 24: Meal 3 6oz Free Range Chicken (cook
Page 25 and 26: Tailoring The Diet For YOU On OFF
Page 27 and 28: In moderation, maybe on a weekend o
Page 29 and 30: If I Buy Fattier Meat From The Farm
Page 31 and 32: Monday: LEGS! Squat: Pyramid up in
Page 33 and 34: Wednesday: HIIT HIIT on Elliptical:
Page 35 and 36: Friday: Shoulder and Bicep DB Shoul
Page 37 and 38: BLAST PHASE This is the program I g
Page 39 and 40: DAY 2 Back & Rear Delt Hammer Stren
Page 41 and 42: Day 4 Chest, Biceps and Abs Chest I
Page 43 and 44: Day 6 Legs Leg extensions 1×15 war
Page 45 and 46: Day 1 - Quads, Hams and Calves Day
Page 47 and 48: DAY 3: Leg and Shoulder VOLUME Leg
Page 49 and 50: Day 6: Back & Rear Delt Hammer Stre
Page 51 and 52: Where Do I Do Cardio? As you can se
Page 53 and 54: CHAPTER 4: No BS Supplements The Su
Page 55 and 56: Oh yeah, in 2010 a supplement manuf
Page 57 and 58: High Fructose Corn Syrup (HFCS): It
Page 59 and 60: Caffeine: 250mg The granddaddy of t
Page 61 and 62: Thus, Drop Factor contains only 2.5
Page 63 and 64:
Chapter 5: How to Start This Progra
Page 65 and 66:
Chapter 6: Conclusion We now have a
Page 67 and 68:
STARCHY VEGETABLES * Baked potato (
Page 69 and 70:
MILK & VERY LOW-FAT MILK Milk (equa
Page 71 and 72:
Protein (equal to 1 serving of Meat
Page 73 and 74:
FAT FREE or REDUCED FAT FREE FOOD L
Page 75 and 76:
Fruits to Select Apple Banana Bl
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Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL

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