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

Recommendations

Info

Fruits (equal to 1 serving of Carbohydrate) 12-15 grams carbohydrate * Apple, (with peel) 3.25 oz or 92g * Banana, (peeled) 2.25 oz or 64g * Blueberries (fresh) 3.5 oz or 99g * Grapefruit, (peeled) 6.5 oz or 184g * Grapes 3 oz or 85g * Mango (fresh) 3 oz or 85g * Orange, (peeled) 3.5 oz or 99g * Pineapple 4 oz or 113g * Peach (fresh) 4.55 oz or 127.5g * Pear (fresh) 3 oz or 85g * Papaya (fresh) 5 oz or 141.75g * Raisins (seedless) 2 Tbsp or 18.5g * Strawberries (fresh) 6.5 oz or 184g * Watermelon (fresh) 5 oz or 141.75g 68
MILK & VERY LOW-FAT MILK Milk (equal to 1 serving of Protein & 1 serving Carbohydrate) 12-15 grams carbohydrates 6-8 grams protein * Skim milk (0 grams fat) 1 cup or 8 Fl oz * 1% Milk 1 cup or 8 Fl oz * Plain non-fat yogurt * Yoplait/Dannon Light Fruit yogurt 6 oz (1 container) LOW-FAT MILK Also Counts as 1 Fat serving * 2 % milk 1 cup or 8 oz * Plain low-fat yogurt * Sweet acidophilus milk WHOLE MILK Also Counts as 2 Fat servings * Whole milk 1 cup or 8 oz 69
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 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: STARCHY VEGETABLES * Baked potato (
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
show all

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

Create successful ePaper yourself

Delete template?

Save as template?