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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
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 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!
Cheat Meal Guidelines
Rapid Fat Loss Sample Meal Plans
Substituting the Right Foods
Clean Foods List
Protein Sources
Carbohydrate Sources
Veggies “Free Foods” List
Substituting the Right Amount
CChhaapptteerr 88::
Turkey Meatloaf
Pecan Crusted Chicken Tenders
Chicken Quesadillas
Lemon Pepper & Garlic Roast
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
Eating More
Picky Eating
Glycemic Index
Carb Sensitive
Cool Resources
About the Author
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Published by William Ricks

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Published by: William Ricks on Mar 29, 2011
Copyright:Attribution Non-commercial


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