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

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At this point, you should NOT need to lower any more. Why Did We Cut From There? Insulin sensitivity is the highest in the morning and Post Workout. This is our hierarchy of carb needs: 1. Post Workout 2. Meal 1 3. Meal 2 4. Meal 3 5. Meal 4 6. Etc…. Thus, we leave the most needed times for carbs WITH carbs until we need to cut it, if we ever do. Substitutions You do NOT have to eat the same thing everyday. What is listed is recommended, but in reality, it can get BORING! Simply move to the very end of the book and you can make substitutions. Just take the equal amount of the alternative and BOOM—you are on point! And with the options, the options are endless! How to Cook Your Food Cook your food in non-stick, no-calorie spray like “Pam” or get a Misto brand sprayer and fill it with macadamia nut oil. You can also cook in a SMALL amount of macadamia nut or coconut oil—just enough to coat the bottom of the pan! What Can I NOT Eat? You can really eat ANYTHING in moderation. Severe restriction will lead to quitting and binges. The free meal helps alleviate this, but not totally. So if you feel like having a pop tart, do your best to fit it into your macronutrients and DO NOT make this an every meal thing. I recommend a getting the diet onpoint with the food choice at the end of the book at least 85%-90% of the time. That will still yield amazing results! Thus, NOTHING is “off limits”. What and How Much to Drink? Pretty much unlimited NON-caloric beverages. Get most of your liquid from plain old water, but Diet Sodas, Crystal Light and even some flavored BCAA (choices listed in Supplement Chapter) work. Coffee with artificial sweetener and no cream is also a GO! As for how much to drink, recent research shows drinking when thirsty works. With that said, I know a lot of people who hardly drink anything, so aim for one gallon of water per day, but no need to carry it around like a big meathead! Alcohol 26
In moderation, maybe on a weekend or at a gathering, sure. Alcohol will slow your progress, period, but it is a social thing and once a week or two won’t hurt a thing in moderation! Where Do I Get My Egg Whites From? Egg Beaters or similar are fine or even bulk, non-free-range eggs work for this. All Free Range for whites even gets expensive! I cannot eat ALL OF THOSE EGGS! Simple solution—SUBSTITUTE! Have MTS Nutrition Whey or even chicken or another protein source instead with your whole eggs! Grains? Grains are fine, but I think that sweet potatoes and other non-grains are better since they are more micronutrient-dense and grains are not tolerated well in a large segment of people. Thus, I would keep grains to less than 50% of your total carbohydrate intake. What if I train first thing in the morning? Simply wake up, down a scoop of MTS Nutrition Whey (25g protein) along with your PreWorkout supplement (my recommendation later), mix up your Xtend for during training and get to work! This does NOT count as a meal! It is just enough to keep you from going catabolic and feeling like CRAP during training but will not hinder fat loss! After training, move your Post Workout meal to Meal One and carry on! Then, remove carbs from the PWO meal if you do not have carbs in that meal based on the amount of carb meals per day and how we taper calories. What if I miss a meal? What if I can only fit in three meals a day due to my schedule? Meal timing is highly irrelevant in success. Overall macronutrient and caloric intake is what matters. Thus, as long as the overall macros for the day match what they are supposed to be, it doesn’t matter if you get it in three or in six meals! 27
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 and 24: Meal 3 6oz Free Range Chicken (cook
Page 25: Tailoring The Diet For YOU On OFF
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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