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THE AthLEAN-X Meal Plan RULEZ Congratulationsonyourrecentdecisiontofol lowtheAthLEAN-XTrainingSystemtothebodyofyourdreams!
Inordertoaccelerateyoursuccessonthisprogramwearenowincludingthecomplete90daysofmusclebuilding,fatblastingmealplans(thatyouareholdinginyourhands!)foryoutofollowstepbystep!Nomoreguessworkrequired!
Youliterallynowhaveacomplete“DoneForYou”musclebuildingsystem
thatwillgetyouinthebestshapeofyourlife…guaranteed!It’stimetogettheripped,leanandathleticlookoftoday’stopathletesandHollywoodcelebrities.It’stimetogetAthLEAN!
Thatsaid…mymealplanscomewithafewbriefrules.
Don’tworry,I’mnotgoingtoreadyoutheriotacthere.IJustwanttogiveyouguysthebestwaytoutilizethisnutritionplanofattacksothat
itactuallyWORKSforyou!Nothingdrivesmemorenutsthaneatingplansthatarejusttotallyunrealisticandunfollowable(isthataword?!?)!
ThebottomlinehereisthatwiththeAthLEAN-Xmealplans,youwillnotonlyfindsomethingthatyouwillbeabletodowithoutfirsthavingtoenroll
inculinaryschool,butisalsoeasierthanevertostartimplementingtoday!
Believeme,Icansympathizewiththefastpacedbusylifestylethatmostofyououttherelive.Therefore,youwon’tfindany7-coursemealsinthese90days!No,infactwhatyouaregoingtoseeisthatmosteverythinginhereissomethingthatwillrequirelessthan10minutestoprepare!Iknowthatmustsoundlikemusictotheearsofyououttherewhoareluckyenoughtobeabletofindthetime
togetyourworkoutineachday,letaloneneedingtofindtimeforhoursofdailymealprep!
Ohyeah,andifyouthinkthatinordertogetrippedandbuildleanmusclethatyou’dhavetoeatlikeabirdtodoit…fatchance!WaituntilyouseehowIrecommendthatyoueatandyou’regoingtobeshocked…andexcitedatthesametime!Notonlywill
youhaveplentyoffoodchoicestopickfrom,butyouwillbeallowedtoeatplentyoffoodperiod!Let’sfaceitguys…withtheAthLEAN-XTrainingSystem,you’vediscoveredtheultimatesystemforcreatingthebodythatmostmenwant,withouthavingtogiveupallofwhatmostguyslike!
StayStrong,
Founder/CreatorofTheAthLEAN-XTrainingSystem
The AthLEAN Pyramid
X EAT
TRAINRECOVER
AthLEANBODY
You’veallheardoffoodpyramids.TheUSDAfoodpyramid.TheMayoClinicfoodpyramid.TheVeganfoodpyramid.TheEgyptianfoodpyramid.Etc.,etc.,etc.Enoughalready!Allthesepyramidsdoismisleadandconfuse.Gettingrippedandmuscularthroughpropereatingdoesn’thavetobethatcomplicated.Toillustratethis,IfiguredIwouldentertheworldoffoodpyramidswithmyownAthLEANPyramid!Letmeexplain.
The“X”standsforyour“X”Factor.
Areyoustartingwiththenecessarymotivationtomakeachangeinyourbody?
Areyoufinallysickofnotbeingabletoputonthemusclethatyouhavealwayswishedyoucould?Areyoudeterminedtofollowastep-by-steppathtoyournewbody…witheverythingclearlyforyou?Areyoureadytochangeyourbodymoreinthenext90daysthanyouhaveinthelast3years?
Ifyou’veanswered“YES”tothesequestions…thenyou’vegotthe“X”Factor!
Nextupis“EAT”
Thepurposeofthismealplanguideistoshowyouhowtoeatforfatlossandmusclegrowth.However,morethanjustthat…itisintendedtoshowyouhowtoeatrealistically!Let’sfaceit...
mostguysaren’tgoingtowanttostarteatingtofuandsaladstogetasix-pack!It’sjustnotworthit.Instead,inthisprogram,youareactuallyencouragedtoeat…andeatrealfood…andlotsofit!
Nextisto“TRAIN”
BychoosingtheAthLEAN-X90DayTrainingSystem,youhavebyfarchosenthebestprogramforaddingleanmuscleinrecordtime!Thisprovensystemistheexactsameoneusedby
manyoftoday’stopprofessionalathletesandcelebritiestoget“thatlook”you’velongwishedfor.
Nextthingisto“RECOVER”
Withyourintense,musclebuildingexercisesthatyouwillbedoingoverthenext90days,itbecomescrucialthatyouarenotonlyeatingwell,butrecoveringalso!Aimfor7hoursofsleepanighttogiveyourbodythebestabilitytorecuperateandrestoreyourenergylevelstoallowforyetanotherresultsproducingworkouteverytimeyoustepintothegym.Keepyoureyeon
theprizeanddon’tshortchangeyoureffortsintheweightroombyignoringtheequallyimportanttimespentawayfromtheiron…whereyourbodyreallygoestoworkonbuildinga“new”you!
Finally…theAthLEANBODYisyours!
Witheverythingelseinplace,youhavenochoicebuttogetthatAthLEANBODYyou’ve
alwayswanted!Itisthatsimple.Justfollowalongwiththis“DoneForYou”bodytransformationprogramandyouwillbelookingatanewpersoninthemirrorinashort90daysfromnow!
Nomoreneedtogetlostinpyramidsthatdon’twork!PuttheAthLEANPyramidtoworkforyounow!
The 10 Rules TO Eat by When following the Athlean-X Meal plans
Aspromised…hereareyourrulestoeatbyforthe90-DayMealPlans.AsIsaid,don’tworry…I’mnotouttomakethisimpossibleortodrownyouinthefineprint.Onthecontrary.Myrulesaregoingtobebrief,willaddclarity,andwillhopefullymakethiswayofeatingevenbetterthanyouevercouldhaveimagined.Allwithouttheunnecessaryworkthatmostother“mealplans”
wouldrequireofyou!Nowwithoutanyfurtherdelay…let’sgetstarted!
I. CutoutthecalorieCounting!That’sright.Forgetcountingcalories.Forgetmeasuringthings.Forgetwastingyourtimeworryingaboutallthisstuff.Why?It’sreallynotnecessary.TheminuteIgetmyclientstobelieveinthisconcept,it’slikealightbulbgoesoffandeverythingelsebecomeseasy.Letmeaskyouaquestion.Wouldyouratherlookmoremuscularandrippedorwouldyouliketoknowhowmanycaloriesadayyouconsume?Seriously.I’mstilltherearesomestubbornguysouttherethatwouldsay“thecalories”butthat’sjustbecauseoldhabitsandconventionalwisdomdiehard.I’mtellingyouthatyoudon’tneedtoknowspecificcaloriesaslongasthefoodchoicesyouaremakingaregoodones.Thisprogramrevolvesaroundmakinggoodfood
choices…andthenlettingyoueatasmuchofthosefoodsasyou’dlike.Youwillgetfullonthismealplanbeforeyougetfat!Thatismypromise.Takealltheunnecessarymathoutofthepicturehereandinsteadconcentrateonimprovingyourfoodchoicesandyouwillbemuchmoresuccessfulonthiseatingplanthananyoneyou’veeverfollowedbefore.II. Ifyoudon’tlikesomething…don’teatit!Iknowthisshouldprobablygowithoutsaying,butifyoureallydon’tlikesomethingthatissuggestedonagivendayinthemealplans…byallmeans,don’teatit.Therearetoomanymealsspreadoutoverthenext90days(540tobeexact)formetohavenailedeveryoneforeverybody!Thatsaidbytheway…thisiswhymostmealplansaregarbage.Theymakeyoufeelasiftheysuggestyoueatoatmealinthemorningforbreakfast,andyoudon’teatitbecauseitjustsohappensthatyouHATEOATMEAL,thenyouwon’tgetgoodresults!Nonsense!Ifyoudon’tlikeoatmeal,don’thaveit.FeelfreetosubstituteanyotherbreakfastmealthatIhaveonherewithinthenext90daysandyouwillbefine.Someofyououttherewilllockinon2or3breakfaststhatyoulikeandthat’sit.That’sfine.Sticktowhatworksforyouandyouwillgetbetterresultsthanyoueverwouldfollowingoneofthoserigidmealplans!III. Supplementscanbeasavior!Aresupplementsnecessary?Notalways.Butwhenitcomestoaddingmuscleandburningfat,itisimperativethatyoucontinuetosupplyyourbodywithgoodcalorieseverytwoandahalftothreehourstokeepyourmusclebuildingfactoryinfulloperation!Theconvenienceofproteinbarsandshakescannotbeunderstated.Ihavepersonallyusedtheportabilityofthesefoodstomyadvantage(bothwithmyselfandmyclients)toproducethemostmuscular,rippedbodyyoucanexpecttogetnaturally.ThefactthatIcanthrowaproteinbarinmypocketandnothavetoworryaboutwheremynextmealisgoingtocomefromishuge.IfIhadtorelyonwholefoodsallthetimeformymuch-neededcalories,ImightlooklikeatravelingTupperwareparty!Notnecessary.Shakesworkbetterforyou?Notaproblem.Investina$2shakerbottleandloaditwithyourmealreplacementorproteinpowderbeforeyouleavethehouseinthemorningandallyouneedtodoisaddwaterlaterinthedaywhenyouneedit…andyou’reallset!AsfaraswhichbrandsIsuggest…Ialwayssticktotwo,asI’vehadthemostresultswiththemandIknowthattheyaresafe.TheseareProgradeStrengthandEAS.Bothusehighqualityingredientsandbothhaveaproventrackrecord.IpersonallyfavorProgradeStrengthbecauseIhaveuseditwithbetterresultsthananythingelseIhaveevertaken.Also,withEASrecentacquisitionbyAbbott(theyalsomakebabyfood),Ifeelasiftheirqualityandfocusmayhavebeensacrificedabit.Inanyevent,whicheveryouchoose…supplementswillmakeyougettingyourregularmeals(withoutskipping)secondnature!
IV. MakeSureyoueatevery2½to3hours!AsIjustalludedtointhelastrule,itiscrucialthatyougetsomegoodfoodintoyoursystemevery2½to3hours.Notonlywillthiskeepyourbloodsugarlevelsstable(whichwillcurbyourfatstorageandkeepyourenergylevelsupthroughouttheday),butitwillpreventyoufromwantingtoovereatorbingeatyournextmealwhenthelastmealyouatewas6hoursago!V. Afailuretoprepareispreparingtofail!NowIknowthatasguys,mostofusaren’texactlyJuliaChildinthekitchen.Butthatisok,anditcertainlydoesn’thavetostopus.Itmightbeabitofastretchtothinkthatweareactuallygoingtopreparefoodeachandeveryday.Probablynotgoingtohappen.Butwhatyoucandotomakethisallmucheasieristopickonedaywhereyouprepareabulkportionofwhatyouwouldliketoeatthroughouttheweek(eitherforlunchesordinnersorboth).Forexample,feellikehavinggrilledchickenwrapsforlunchandvariationsofitfordinnerthroughouttheweek?GrillabunchofthemuponaSundayandthenjuststoretheminaplasticcontainerorbaginthefridgeandgotothemasyouneedthem.Makeitonce…useitoften!VI. Georgecanbeyourbiggestfriend!Asacontinuationofthelastrule,alwaystryandmakeyourlifeaseasyaspossible.Ifyou’relikemostmen(heck…likemostoftheworldbynow)youprobablyhaveaGeorgeForemangrilllyingaroundsomewhere.Useit!Itissupersimpleandmakesfoodpreparation(notonlychickenbutalsobeef,vegetables,pork,etc.)asnap.Simplyplugthethingin…letitheatup…laydownwhatyouwanttocookonitandclosethelid.Itcouldn’tgetanyeasier…andforusbusyguys…that’sjustthewaywelikeit!VII. eliminatethesweets!Iknowthisonemightbehardforsomeofyou,butifyoureallywanttogetyourveryown6packthenyouaregoingtohavetoworkwithmehere.Ifyouareahabitualsweetseater,stop!Notonlyarethesefoodsoftenloadedwithtonsoffat,caloriesandsugar…buttheyareworse,whatwewouldcall“emptycalories”.ThismeansthatthesefoodsdoNOTHINGforhelpingyourmusclesrepairthemselvesandgrowlarger.Theydonothingtofuelyourmetabolism.Theydonothingtogiveyoumoreuseableenergy.Really…theydoNOTHING!FollowthepatternhereyourselfandhaveNOTHINGtodowiththem,ifbuildingthebestbodyyoucanisyourgoal.
VIII. GetyourfilloffiberOneofthemostunderratednutrientswhenitcomestobuildingaleaner,moremuscularbodyisfiber.Sometimes,themuscleheadswilltalkofnothingbutprotein…asifit’stheHolyGrailofmuscle.Andwhileitcertainlydoesplayaroleinhelpingyoutogrowstronger,fiberisoneelementofyourfoodthatyou’regoingtowanttoincreaseinordertogetyourbicepstobulgewhileyourwaistlinegetsshredded.Fiberleadstoafeelingoffullness.It’sthebulkassociatedwithfoodslikebroccoli,salads,squash,asparagus,carrots,etc.thatfillsthestomachandmakesyoufeellesslikeyouwanttodropbyaBurgerKingandtryoneofeverythingonthemenu!Whenyoucombinethiswiththefrequenteating(every2½to3hours)youhavealethalone-twopunchthatshouldleaveyourbodyfatshaking(orjiggling)knowingitsdaysarenumbered!IX. Waterwaterallthetime!I’msureyou’veheardhowvaluablewateris,bothtokeepingyoufeelingfull…butalsotokeepingyou6feetabovethosethatwon’tdrinkit(that’sthegraveforthosewhohaven’tfiguredoutmysick,buttrue,senseofhumoryet!).Infact,gettingatleasthalfofyourbodyweightinouncesofwatereachdayiscrucialtobuildingbiggermuscles!Amusclewithoutwaterislikesolargeneratorwithoutsun…neitheroneofthemislikelytowork.Thatsaid,thebestwaytogetaheadstartonthishydrationraceistodrink24ouncesofwaterimmediatelyuponwaking.Aftersleepingforthelast7hoursorso,you’rebodyiscravingtoberehydrated.Sogiveitwhatitwants.Keepa12ounceglassatyourbathroomsinkandchugtwoofthemrightafterbrushingyourteethinthemorning.You’llbewellonyourwaytogettingyourrecommendeddailyamountbysimplyfollowingthatupwithabottleofwaterateveryoneofyoursixmealsthereafter!
X.sometimes…almostisgoodenough!
Youhavetolookatthebigpicturehere.IfyouareeatingthewayIsuggestyoudothenyouwillbeeating6timesaday7daysaweek.Thatcomesoutto42totalmealsaweek.Now,doyouhavetoeatperfectlyeverysingletime?I’mnotgoingtolie.No.Ifyouweretoeatsay,37mealsonpointbutslippedupjustabiton5ofthem,youwouldbedoingjustfine.Thecloseryougettoaperfect42for42,thequickeryouwillseethoselastfewinchesdropfromyourwaste…andthat4packyou’resportingmayturnintothe6packyou’vewanted!Thewholeideaisthis.Takethesemealplansandusethemaseitheranutritionbible,whereyoufolloweverysinglemealtotheletter,daybyday,ifthatiswhatyoufeelwillgetyouontrackandensureyoursuccess.Ifyouinsteadarejustlookingfora“guideline”forhowtoeatandhavebeenunsureofhowtostructureyourmeals(eitherinfoodchoicesormealtiming),thenletthese90daysserveasadetailedexamplethatwillgiveyouevenmoreideasthatyoucanadapttofityourneeds.Eitherway,usethesemealplanshandinhandwithyourAthLEAN-XTrainingSystemandinjust90daysfromnow…lookbigger,moreripped,andfeelhealthierandbetterthanyouhaveatanypointinyourlife!Guaranteed.