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

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Table of Contents Chapter 1: The Meat and Sweet Potatoes—The Diet! Chapter 2: Machine 3 Training System Chapter 3: No BS Supplements Chapter 4: How to Start This Program Chapter 5: Conclusion Appendix 4
Chapter 1: The Meat and Sweet Potatoes—The DIET! I know what you’re thinking. Most so-called diet books make you read pages and pages of worthless drivel to get to what you thought would be the good stuff—the actual diet and training program. Well, this is not one of those books. The first chapter is all about the program so when you need to look up what you need to do, you just open the book. Chapter 2 and beyond will go into the nuts and bolts of how this diet came about and also a provide what might be the most advanced and effective training system ever created. Let’s get results! This is how you can achieve your best body ever much like I have in record time! DISCLAIMER: There will be jokes throughout the book. This is FUN. I have fun doing this. This is not a misery, death march style, celebrity diet that sucks the life (and muscle) out of you. If you feel so crappy from your lifestyle or diet (whether you're dieting down or not), why are you doing it? Instead, we have fun here and eating quality, natural foods is a MOOD ENHANCER - not a depressant! This book was written for anyone looking to get in their best condition EVER and even get onstage and compete, but it can also be applied to anyone looking to improve their physiques and overall health dramatically! It was mostly meant for males of any age who are looking to drop fat and gain lean mass and BE HEALTHY. Women can also safely and effectively use these exact principles with the adjustments listed in the book. This is an all-natural approach here. The basis of the plan is QUALITY FOOD and INTENSE WORKOUT. I am going to recommend certain foods, but also omit many things that I've found to be hazardous and counter-productive for myself and nearly all of my clients or at least limit them. Afterall, it is all about balance (as we will get into). In far less than 12 weeks, you will begin to feel incredible, thanks to eating REAL food, training INTENSELY, and supplementing INTELLIGENTLY. After 12 weeks of this program, you will be well on your way to a shredded new you. So let's get started. THE DIET This is it, no making you wait. This diet has been proven time and time again to not only get you more ripped than an anatomy chart, but also improve blood profiles in many cases including my own. In fact, I have always had high Bilrubin levels as a liver indicator and due to weight training, my AST and ALT are always elevated. A few months on this plan and BAM—EXTREME PERFECTION! Bilrubin, AST and ALT are markers of liver and overall health and weight training naturally elevates the readings of your AST and ALT levels. My AST and ALT went down nearly 100 points (that is BIG) and my 5
Page 3: The Fat Loss Factor 12 Weeks To You
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 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
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Chapter 6: Conclusion We now have a
Page 67 and 68:
STARCHY VEGETABLES * Baked potato (
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MILK & VERY LOW-FAT MILK Milk (equa
Page 71 and 72:
Protein (equal to 1 serving of Meat
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FAT FREE or REDUCED FAT FREE FOOD L
Page 75 and 76:
Fruits to Select Apple Banana Bl
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