Welcome to Scribd, the world's digital library. Read, publish, and share books and documents. See more
Download
Standard view
Full view
of .
Save to My Library
Look up keyword or section
Like this
13Activity

Table Of Contents

Are You Ready?
Your Plan for Success
You WILL Succeed!
The 3 Pillars of Fat Loss
3 Pillars of Fat Loss:
The Secret: Resistance Training
Whole Body Workouts
Sample Whole Body Training Routines
Scheduling Your Workout
Twice Weekly Weight Training Schedule
Three Days per Week Training Schedule
Body Part Split Training
Sample Split Training Routines
Wrapping Up
High Intensity Interval Training
Steady State Cardio
Types of Cardio
Your Cardio Rx
Cardio Starter Plan
Intermediate Cardio Plan
Maximum Fat Burning Cardio Plan
Why Six Simple Steps?
Step 1: Eat Clean
What to Expect
Guidelines & Tips for Step 1
Approved Condiments
"Clean" Foods
Step 2: Eat Breakfast
Step 3: Eat Protein
Step 3 Sample Meal Plans
Step 4: Eat Frequently
How NOT to Get Fat like a Sumo Wrestler
How to Get Lean like a Physique Competitor
The "Calories in Versus Calories Out” Myth
Eat by the Clock
Sample Eating Schedule
Step 4 Sample Meal Plans
Notes
Step 5: Eat Proper Portions
Carbohydrates: The Fuel
Fat: Friend or Foe?
Step 5 Sample Meal Plans
Step 6: Eat the Macro-Cycle Way
How it Came to Be
Nutrient Timing
Macro-Cycling 101
Step 6 Sample Meal Plans for Women
Step 6 Sample Meal Plans for Men
Advanced Macro-Cycling
Low Days
Sample Low Day for Men
Sample Low Day for Women
Medium Days
Sample Medium Day for Men
Sample Medium Day for Women
High Days
Sample High Day for Men
Sample High Day for Women
Using Your Macro Cycle Diet
Reevaluate for Ongoing Progress
How to Evaluate
Consume Workout Drinks
Workout Drink Rx
Prepare Your Meals in Advance
Avoid Calorie Containing Beverages
Drink Ample Water!
Do Not Eat until You Get Full
Do Not Diet
Have No More Than One Cheat Meal per Week
Cheat Meal Guidelines
Rapid Fat Loss Sample Meal Plans
Substituting the Right Foods
Clean Foods List
Protein Sources
Carbohydrate Sources
Fat Sources
Free Foods are Your Friend!
Veggies “Free Foods” List
Substituting the Right Amount
Protein
Carbohydrates
CChhaapptteerr 88::
Turkey Meatloaf
Pecan Crusted Chicken Tenders
Chicken Quesadillas
Taco Style Ground Beef
My Ex Girlfriend’s Chicken Salad
Mini Frittatas
Low-Fat Chili
Strawberry Egg ‘n Oat Pancakes
Yam Puree
Baked New Potatoes
Eating Late
Weight Training Versus Cardio
Calories
Eating More
Fruit
Picky Eating
Glycemic Index
Carb Sensitive
Vegetarian
Cool Resources
About the Author
0 of .
Results for:
No results containing your search query
P. 1
Set Your Metabolism on Fire V1.0

Set Your Metabolism on Fire V1.0

Ratings: (0)|Views: 43 |Likes:
Published by johkent508

More info:

Published by: johkent508 on Sep 27, 2010
Copyright:Attribution Non-commercial

Availability:

Read on Scribd mobile: iPhone, iPad and Android.
download as PDF, TXT or read online from Scribd
See more
See less

06/27/2014

pdf

text

original

You're Reading a Free Preview
Pages 4 to 112 are not shown in this preview.
You're Reading a Free Preview
Pages 115 to 132 are not shown in this preview.

Activity (13)

You've already reviewed this. Edit your review.
1 thousand reads
oflird liked this
1 hundred reads
PATXITM liked this
parade1 liked this
barefootmd liked this
rfml2009 liked this
tomkr liked this
collagen1 liked this
kamarani liked this

You're Reading a Free Preview

Download
/*********** DO NOT ALTER ANYTHING BELOW THIS LINE ! ************/ var s_code=s.t();if(s_code)document.write(s_code)//-->