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

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Meal 3 6oz Chicken (cooked) 30g Natural Peanut Butter or 1Tbsp Macadamia Nut Oil 4oz Sweet Potato Broccoli Meal 4 6oz 85/15 or LEANER LEAN BEEF/Wild Salmon Asparagus 4oz Sweet Potato Meal 5 BEDTIME 3 Whole DHA Eggs 7 egg whites Broccoli ½ Cup Oatmeal OR Repeat Meal 2 Note: This is the OPTIMAL eating plan, but if you HATE or get sick of the meals the way they are, feel free to utilize the chart at the bottom of the program to switch out foods. TRY to get in the fat sources as listed but they can all be interchanged as desired. For example, if you want 20g Peanut Butter in Meal 5 instead of 2tsp Macadamia Nut Oil, go ahead! If you miss a meal, simply space other meals apart differently to get all of your meals in. Egg beaters can be used instead of egg whites—why waste the yolk? Food Choices DO MATTER! Try to stick to what I recommend as often as possible! 24
Tailoring The Diet For YOU On OFF or non workout days, simply REMOVE THE CARBS from the Post Workout (PWO) Meal or if you are on one of the higher calorie plans, remove the carbs from the last meal of the day containing carbs. If you look at this and it is WAY beyond what you eat now, even controlled, then just start at a lower level. If you are a woman or under 140 pounds, adjust the calories to be slightly above what you are eating now and start out having carbs meal one and post workout. Protein should be set at around 1.5 grams per pound of bodyweight per day and fat should start out around 10 grams per meal. The Diabetic Exchange—Counting All Calories IS GONE! You might look at this diet with a sense of confusion and bewilderment. “But Marc, I plugged it into FitDay and the calories were like 20% higher!” To that I will email back, “So what?” The diabetic exchange is brilliant. It factors in consistency and makes for STRESS FREE DIETING! I have seen the best results with this method. Dieting is all about consistency. What we do is count the protein from proteinbased foods, the fat from fat-based foods and the carbs from carb-based foods. Unless they are high (see chart) we neglect counting the other macronutrients from that food. Some guidelines on when to count the “other” macros on foods: Carbs: When there are over 7g carbs per 25g protein Fat: When there are over 5g fat per 20g protein The reason this is brilliant is simply because it makes it EASY. You do not have to be diabetic to reap the benefits of an Easy Counting system. Think of it as a kind of Weight Watchers that doesn’t suck. THE KEY TO THE DIET—ADJUSTING! Any idiot can write a diet. The key is adjusting as you hit stick points. What is a stick point? Well, when dieting it is when you do not lose weight or bodyfat for two straight weeks. We are aiming for one to two pounds a week and if you do not average that, it is time to adjust. The first variable will be CARBS! Stick Point 1: Remove carbs from the last meal of the day where carbs are allotted UNLESS it is the post workout (PWO) meal. Stick Point 2 and until the only carbs remaining are PWO: Repeat Stick Point 1 until the only carbs remaining are the PWO carbs. Stick Point 3: Remove 5g fat per meal. Stick Point 4: Add in 20 minutes PWO or AM cardio and add in 10 minutes per stick point until you reach a MAX of 45 minutes. Stick Point 5: Lower protein NOT to go below 1.5 grams per pound of bodyweight. Remove 7 grams per meal each time. Thus, if all of your meals are currently 49 grams, lower them to 42 grams. Stick Point 6: Remove another 5g fat NOT TO GO BELOW 5g PER MEAL! 25
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 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: Meal 3 6oz Free Range Chicken (cook
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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