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

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SUGAR SUBSTITUTES Equal (aspartame) Splenda (Sucralose) Sprinkle Sweet (saccharin) Sweet One (Acesulfame potassium) Sweet ‘n Low (saccharin) Truvia (Stevia) EATING OUT FOOD OPTIONS <strong>The</strong> beauty of gaining mass is that you now have the freedom that you did not have while dieting. If you want to eat out, go ahead! You are trying to pack on mass and if you are off on macronutrients on one of your many weekly meals, it is not a big deal and might even help you reach your goals more efficiently – and definitely more palatable! Meats to Select Grilled Boneless/Skinless Chicken Breast Grilled Lean Fillet Mignon or Lean Sirloin Grilled Lean Roasted Turkey Breast Grilled Halibut, Salmon, Cod, Whiting, etc Albacore tuna (canned in water) Reduced Fat cottage cheese Egg Whites Carbohydrates to Select Plain oatmeal (LOW SUGAR) Whole wheat pancakes Whole grain/wheat toast, bread and bagels and crackers Whole grain cereals – Wheaties, Honey Bunches of Oh’s, Cheerios, Special K Baked Yams/Sweet potatoes Whole wheat/grain pastas Baked potatoes Black, pinto and kidney beans Brown rice Corn tortillas LOW FAT granola 74
Fruits to Select Apple Banana Black/Blueberries Cantaloupe Grapefruit Oranges Peaches Pears Pineapple Raspberries Strawberries Tangerines Fats to Select Dry roasted nuts (almonds, peanuts, pecans, walnuts, cashews) Peanut butter, Almond butter REDUCED FAT butter spreads - margarine Benecol Light butter spread Avocado REDUCED FAT dressing Sunflower seeds – can be added to salads for additional GOOD FATS Flax oil, Fish oil (rich in DHA/EPA) Vegetables to Select All steamed vegetables with NO BUTTER added Green leafy vegetables 75
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 and 72: Protein (equal to 1 serving of Meat
Page 73: FAT FREE or REDUCED FAT FREE FOOD L
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