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

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!
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