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

Recommendations

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Vegetables (equal to 1 serving of Vegetables) 4-6 grams carbohydrates All servings sizes are based on (raw or steamed) * Asparagus 4 oz or 113 g * Broccoli 2.75oz or 78g or ½ cup * Cauliflower 2.75oz or 78g or ½ cup * Green Beans 2.2oz or 62.5g or ½ cup * Onions 53g or 1.86 oz or 1/3 cup * Spinach <strong>12</strong>5g or 4.4oz or 2/3 cup * Celery <strong>12</strong>0g or 4.25 oz or 1 cup * Cucumber 156g or 5.5 oz or 1/3 cup * Green onions 50g or 1.75 oz or ½ cup * Mushrooms 78g or 2.5 oz or ½ cup * Tomato 90g or 3.2 oz or ½ cup * Salad greens (lettuce, romaine) 165g or 5.2 oz or 3 cups 70
Protein (equal to 1 serving of Meat) 6-8 grams protein VERY LEAN MEAT (all measurements AFTER cooked) * Chicken breast (white meat) boneless/skinless * Turkey breast (LEAN) * Fresh fish (cod, haddock, halibut, tuna (canned in water), tilapia) 1 oz or 28.35g * Shell fish (crab, lobster, shrimp) 1.25 oz or 35.5g * Egg whites 2 or 67g * Egg Beaters ¼ cup or 2.15 oz or 61g * Non-fat cottage cheese * Salmon Fillet * Lean Sirloin ¾ oz or 21.25g * Egg (including yolk) * Cheese 2% (Reduced Fat) 1 oz or 28.35g (also counts as 1 fat serving) * Salmon 1 oz or 28.35g (also counts as ½ fat serving) 71
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 and 68: STARCHY VEGETABLES * Baked potato (
Page 69: MILK & VERY LOW-FAT MILK Milk (equa
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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Get-Beyond-Ripped-In-12-Weeks-The-Machine-Way-DF-EBOOK-PRINT-FINAL

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