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

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Meal 4 2.25 scoops MTS Nutrition <strong>Machine</strong> 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 Meal 6 BEDTIME 3 Whole DHA Eggs 11 egg whites Broccoli 1 cup Oatmeal OR Repeat Meal 2 18
FOR WOMEN ONLY! Female 90lbs - 115lbs Female 115lbs -130lbs Female 130lbs - 150lbs Female 150lbs – 180lbs Female 180lbs+ 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! Female - 90lbs -115lbs Starting Diet Workout Days Meals Carbs Protein Fat Calories Meal 1 30 28 10 Meal 2 28 10 Meal 3 28 10 Meal 4 PWO 30 28 10 Meal 5 28 10 Total 60 140 50 Calories 240 560 450 1,250 Meal 1 2 Whole DHA Eggs 5 egg whites ½ cup oatmeal (measured uncooked) 99g blueberries Meal 2 1.15 scoops MTS Nutrition <strong>Machine</strong> Whey 2tsp macadamia nut oil 99g Blueberries http://www.youtube.com/watch?v=chhxWTwNQ9I Meal 3 4oz Chicken (cooked) 20g Natural Peanut Butter or 2tsp Macadamia Nut Oil Broccoli 19
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 and 16: Meal 1 3 Whole DHA Eggs 9 egg white
Page 17: Meal 6 BEDTIME 3 Whole DHA Eggs 11
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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