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

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Fat (equal to 1 serving of Fat) 5 grams fat MONOUNSATURATED FATS & POLYUNSATURATED FATS * Avocado 1 oz or 28.35g * Almonds (dry roasted) 1/3 oz (~ 6 pieces) or 1 Tbsp or 8.6g * Benecol light 1 Tbsp or 14g * Cashews 1/3 oz or 1 Tbsp or 9.65g * Enova oil 1 Tsp or 4.5g * Flax oil 1 Tsp or 4.5g * Mayonnaise (Light, reduced-fat) 1 Tbsp or 15g * Oil (olive or canola, Enova) * Peanuts 1/3 oz or 9.36g * Peanut/Almond butter (smooth or crunchy) 2 tsp or 0.38 oz or 10.6g * Pecans ¼ oz or 1 Tbsp or 7.44g * Salad dressing (Light, reduced-fat) 2 Tbsp or 30g * Sesame seeds 1Tbsp or 1/3 oz or 9.4g * Smart Balance Light spread 1 Tbsp or 14g * Sunflower seeds 1Tbsp or 1/3 oz or 9.0g * Walnuts 1Tbsp or 1/4 oz or 7.5g 72
FAT FREE or REDUCED FAT FREE FOOD LIST Less than 20 calories per serving Less than 5 gram carbohydrates per serving Recommended at 1 serving per meal per day * Cream cheese 1 Tbsp * Creamers, non-dairy liquid * Creamer, non-dairy powder 2 Tbsp * Mayonnaise, fat-free 1 Tbsp * Margarine, fat-free 4 Tbsp * Miracle Whip, non-fat 1 Tbsp * Salad dressing, fat-free 1 Tbsp * Sour cream, fat-free 2 Tbsp SUGAR FREE or LOW SUGAR * Hard candy, sugar free * Gelatin dessert, sugar free * Gum, sugar free * Jam or jelly. Low sugar or light 2 tsp * Syrup, sugar free DRINKS * Coffee * Club soda * Diet soft drinks, sugar free * Tea * Tonic water 73
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 and 70: MILK & VERY LOW-FAT MILK Milk (equa
Page 71: Protein (equal to 1 serving of Meat
Page 75 and 76: Fruits to Select Apple Banana Bl
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