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

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MALE- 225lbs - 250lbs Starting Diet Workout Days Meals Carbs Protein Fat Calories Meal 1: 7am 60 56 15 Meal 2: 10am Meal 3: 12:30pm 60 56 15 (lunch at work) Meal 4: 3pm (for 60 56 15 5:30pm WO) Meal 5: 6:30pm 60 56 15 PWO 60 56 15 Meal 6: 9:30pm 56 15 Total 300 336 90 Calories 1,200 1,344 810 ~3,354 Meal 1 3 Whole DHA Eggs 11 egg whites 4 slices Ezekiel Bread Meal 2 2.25 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil ¾ cup oatmeal (measured uncooked) 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 8oz Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil Broccoli Meal 4 2.25 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 8oz 85/15 or LEANER LEAN BEEF/Steak or Wild Salmon Asparagus 8oz Sweet Potato 16
Meal 6 BEDTIME 3 Whole DHA Eggs 11 egg whites Broccoli OR Repeat Meal 2 with no oatmeal MALE - 250lbs PLUS Starting Diet Workout Days Meals Carbs Protein Fat Calories Meal 1: 7am 60 56 15 Meal 2: 10am 60 56 15 Meal 3: 12:30pm (lunch at work) 60 56 15 Meal 4: 3pm (for 5:30pm WO) 60 56 15 Meal 5: 6:30pm PWO 60 56 15 Meal 6: 9:30pm 60 56 15 Total 360 336 90 Calories 1,440 1,344 810 ~3,594 Meal 1 3 Whole DHA Eggs 11 egg whites 4 slices Ezekiel Bread Meal 2 2.25 scoops MTS Nutrition Machine Whey 1Tbsp macadamia nut oil ¾ cup oatmeal (measured uncooked) 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 8oz Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil Broccoli 17
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 and 12: This should satiate you and not lea
Page 13 and 14: Meal 3 6oz Chicken (cooked) 30g Nat
Page 15: Meal 1 3 Whole DHA Eggs 9 egg white
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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