GET RIPPED FOR 2009!

The Ultimate Diet for 2009

NOTE: This is a strict diet for 8 weeks. NO CHEATING, no cheat days, bad meals. 56 days straight!

1. DIETARY GUIDELINES.

1) Eat Tons of Green Veggies (Fiber)
(2) Eat Lots of Healthy fats ex. Steak, Flax Oil, E.V. Olive Oil, Salmon, Fish Oils, etc. (Energy)
(3) Eat TONS of Protein (Preserve Muscles).
(4) DRINK 1-1.5 gallons of H20 a day AT LEAST.

2. AVOID THE FOLLOWING:

• Fruit juices
• rice
• breads
• juices

3. EAT CARBS ONLY ... after a grueling Glycogen depleting workout. You will have tons of energy from healthy fats, good diegestion from the fiber and great muscle hardness and protection from the protein.

4. EXAMPLE OF DAY ONE>

(1) 3 servings of Whey/ 1 tablespoon of Flax Oil

(2) 8-10 OZ London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.

(3) Grilled Salmon/ 1-2 cups Green Veggies.

(4) 3 servings of Whey/ 1 tablespoon of Flax Oil

(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.

(6) (Post Workout) MRP or 2 servings of Whey/10 OZ Orange Juice.

(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.

5. VITAMINS1 Multivitamin Extra Zinc 30 - 50mgs Fish Oil Caps Flax Oil Liquid 200mcg Selenium 800mgs Folic Acid 800iu Vitamin E 2 grams Vitamin C. WORKOUTS: Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active. Lift four times a Week. Alternate Between Heavy Low Rep workouts, and high repetition moderate weight workouts. Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Such as walking, light jogging) This DIET is NOT easy by any means. It takes proper planning a day ahead of time (you have to have the steaks / veggies / chicken / salmon, etc, thawed out before cooking them, put stuff in tupper ware containers...you just have to be prepared). Be prepared to Go through at LEAST one pound of lean steak a day, and 10 servings of whey protein powder a day and TONS of green veggies a day. Be prepared to be going grocery shopping at least twice a week. Like I said this diet is not easy, But oh well, No one said this game is easy. But remember if you can stick through it for 8 grueling weeks, you'll be satified at the end with your amazing results.

Getting Ripped for 2009!

Getting Ripped for 2009

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Ok guys ... here is one killer diet for '09 if your willing to suffer and sacrifice for what you want!

The Ultimate Diet to Getting Ripped While Maintaining Muscle Mass.

NOTE: This is a Strict Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can't deal with it, then this isn't for you. If you can hang, The results will be Phenomenal.

This is a Diet for someone who is in Shape, but just needs to lose those LAST few pounds of Stubborn fat.

This diet will work ESPECIALLY for those with excess Fat in the lower abs, thighs, lower back area.

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Diet Guidelines: Avoid All starches,

You don't need them if your goal is to get down to 4-7 Percent BodyFat.

(1) Eat Tons of Green Veggies (Fiber)

(2) Eat Lots of Healthy fats ex. Steak, Flax Oil, E.V. Olive Oil, Salmon, Fish Oils, etc. (Energy)

(3) Eat TONS of Protein (Preserve Muscles).

(4) DRINK 1-1.5 gallons of H20 a day AT LEAST. Avoid ALL fruit drinks, Juices, rice, breads.

*****Eat carbos ONLY after a grueling Glycogen depleting workout. *****

You will have tons of energy from the healthy fats, good digestion from the fiber, and great muscle hardness and protection from the protein. Healthy Fats = Energy Protein = Muscle Hardness, Muscle Protection Fiber = Digestion, and various other health benefits. Healthy Fats, Lots of Fiber, And TONS of Protein.

That's the key.

Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day (1)

*3 servings of Whey/ 1 tablespoon of Flax Oil

*(2) 8-10 OZ London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.

(3) Grilled Salmon/ 1-2 cups Green Veggies.

(4) 3 servings of Whey/ 1 tablespoon of Flax Oil

(5) 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonnaise.

(6) (Post Workout) MRP or 2 servings of Whey/10 OZ Orange Juice.

(7) 8-10oz Extra Lean Steak/ 2 cups Veggies.

Breaks Down to About: Protein 1.5 - 2 grams per lb of Bodyweight Fat .5 -.75grams per pound of bodyweight Carbs (only post workout)

30-50 grams fiber in the form of green veggies - As much as possible.

Supplements: Do NOT take ANY FAT BURNERS...Why? They will Suppress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

VITAMINS

1 Multivitamin Extra Zinc

30 - 50mgs Fish Oil Caps Flax Oil Liquid

200mcg Selenium

800mgs Folic Acid

800iu Vitamin E

2 grams Vitamin C.

WORKOUTS

WORKOUTS: Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift four times a Week.

Alternate Between Heavy Low Rep workouts, and high repetition moderate weight workouts.

Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Such as walking, light jogging)

This DIET is NOT easy by any means.

It takes proper planning a day ahead of time (you have to have the steaks / veggies / chicken / salmon, etc, thawed out before cooking them, put stuff in tupper ware containers...you just have to be prepared).

Be prepared to Go through at LEAST one pound of lean steak a day, and 10 servings of whey protein powder a day and TONS of green veggies a day.

Be prepared to be going grocery shopping at least twice a week.

Like I said this diet is not easy,

But oh well, No one said this game is easy.

But remember if you can stick through it for 8 grueling weeks, you'll be satified at the end with your amazing results.

Good Luck.

P.S. NEVER mix fats and carbs at the same meal.

A WORD ON DIETS...

A Word on Diets...

By Michael W. (Mick) Stewart CFT BST

I do not like the word 'diet' but the honest appreciation today is that most people want something 'quick' instead of paying the price to get it ... and essentially to keep it.

The problem with these so-called diets is the hunger factor. Are you able to work at your desk at your job with SEVERE hunger pangs? Fighting off the hunger pangs are what makes a starvation diet work. Are you willing to do that? Can you work go 8 hours without cheating on these diets? If you can't ---- forget it. You'll end up overeating to compensate, get pissed off you cheated and then head to Shipley's for a dozen donuts to finish up the "punishment."

HUNGER!

Thats what its all about folks! Not what you eat ... but the ability to FIGHT OFF the hunger pangs!

Here are some ideas for quick weight-loss diets.

The Protein Bar Diet

Breakfast: Protein bar.

Snack #1: 1 handful of almonds, 1 handfull of cashews + 1 bottle of water.

Lunch: Protein bar + water + 1 banana.

Dinner: Protein bar + water + 1 banana.

The "Nip Tuck" Diet

This diet was found on the television show, "Nip / Tuck".

Check out the video of Mario Lopez's "Nip/Tuck" diet here.

Breakfast: Protein shake.

Snack #1: No snack.

Lunch: Protein shake.

Snack #2: No snack.

Dinner: A moderate sized salad + 1 small chicken breast.

The "Starvation" Diet

Yeppers, there is a starvation diet that works.

Problem is, you only starved, you didn't eat right!

So here is the starvation diet!

Breakfast: 1 small salad.

Snack #1: 1 handful of almonds, 1 handful of cashews, 1 protein bar.

Lunch: 1 small salad + 1/2 cup protein drink.

Snack #2: 1/2 cup protein drink.

Dinner: 1 handful of almonds, 1 handful of cashews + 1 small salad.

Watch ripped abs video on YouTube.

Watch the guys who have paid the price with Great Eating!

Watch an Asian Bodybuilder whose diet is EXCELLENT!

(c) Copyright. mikestewartfitness.com

eat healthy * lift heavy

all rights reserved.

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across the street from Half-Price Books

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Mike

(c) Copyright. 2001-2008.

MikeStewartFitness.com

eat healthy * lift heavy

ABS & DIETS OF THE RICH AND FAMOUS (and not so famous) ....

Name: Mario Lopez (actor)

Website: The Mario Lopez Knock Fitness

Waist: 31"

Bodyfat percentage: 8%

Diet: tuna, fish, meat, vegetables, sushi (in small amounts) + plenty of water + high speed cardio (running, swimming, plyometrics) and weightlifting

Name: Ray Burton, CFT, ISSA (bodybuilder, personal trainer)

Website: www.sixpackabdominals.com/

Age: 34

Waist: 29"

Bodyfat percentage: 4.6%

Name: Marcel Velaquez (internet "abs" guru)

Website: http://www.iwantsixpackabsnow.com/

Watch the video: YouTube.com
Age: 34

Waist: 28"

Bodyfat percentage: 4.7%

Name: Ashely Carrin, MS, RD, CFT, ISSA (fitness model)

Website: http://www.rippedabs.org/

Age: 31

Waist: 27"

Bodyfat percentage: 9%

Person: Josh Jurhill (fitness model)

website: www.sixpacknow.com/

Age: 23

Waist: 30"

Bodyfat Percentage: 8%

Breakfast – Oatmeal with raisins sweetened with Splenda (sugar substitute).

Lunch – 2 cans of drained tuna eaten straight from the can.

Optional Snack – Peanut butter and Jelly on wheat bread.

Dinner – Chicken tenders in a low-carb wrap with lettuce and fat free cheese.

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The Ultra Get Ripped Diet

The Ultra Get Ripped Diet

By Michael W. (Mick) Stewart BST CFT

Several of you have asked me about the diet I used prior to having the photographs taken in late May, 2008. I hate to call it a "crash" diet ... and as most of you know I do *not* like diets such as this. But lets be honest. It is a crash diet!

Here it is:

Breakfast (meal 1): one grande-size Starbucks coffee and pastry. 830am

Snack (meal 2): 4 eggs fried in canola oil with 1 peice of wheat toast w/butter. 1030am

Lunch (meal 3): 1 small salad. 1pm

Snack (meal 4): 1 banana and 1 handful of green or red grapes. 3pm

Dinner (meal 5): 1 small salad. 5pm

First, this style of eating is considered "european" -- a number of small meals, about 3-6, spaced sufficiently throughout the day. Second, I did not (and currently do not) keep a running tally of calories, carbs or protein. I gave that up when I began "portion sizing" my food. So no need to do that unless you have to or want to. Third, each meal is roughly the size of my hand (give or take) so that I am eating small portions throughout the day. Fourth, yes that is a pastry. I long ago gave up big breakfasts for a pastry and coffee. Thats all my body will accept in the morning! You may be different. If you want to take in eggs, toast and fruit - go ahead. Each person is different. You'll find that as you get older (I am now 41) we eat less. A pastry and coffee is enough and it spikes my insulin along with my usual caffeine high. Lastly, give your body a rest. No carbs past 5pm and no eating past 7pm!

The key to making this diet work for you is this:

(1.) You must have 1-2 protein items;
(2.) You must eat "portion size" - that means SMALL.
(3.) You must eat in stages throughout the day.
(4.) You must drink a minimum of 4-5 glasses of water per day.
(5.) GIVE YOUR BODY A REST and stop eating at 5 or 6pm!

** This is probably the most important point of all. STOP EATING. Close the fridge. STOP EATING. Close the cupboards. STOP EATING. Close your mouth ... push the food away. Let your body begin to metabolize all that food you've fed it and properly assimiliate and dissimenate it throughout the body while you sleep. Give your body a rest! ***

This is how I got my six pack back.

In order to have those abs show through, you have to eat less, workout, do a small amount of cardio per day and continue to lift moderate weight.

The combination that best works for me (and may work for you) may be:

1. Eat 3-6 small, nutritious meals per day.
2. Do cardio 3-4 x per week (running, walking or stairs). Maximum of 30 minutes.
3. Lift moderate weight. Maximum of one (1) hour.
4. Stick with it.

(c) copyright. mikestewartfitness.com

2001-2008. eat healthy * lift heavy

all rights reserved.