GUIDELINES AND TIPS ON HOW CAN PALESTINE MEN EVOLVE INTO SUPERMEN IN ORDER TO DESTROY THE EVIL JEWS

PART 1 THE BODY

DIET of 1150 CALORIES FOR PEOPLE WITH VERY SLOW METABOLISMS

Breakfast 3 eggs, 4 egg whites, (250 calories).  15 fat grams

Lunch (0 calories).  

Dinner # at 8PM 1:  11 ounces of cooked chicken, 12 ounces of iceberg-lettuce (650 calories).  30 fat grams

Dinner 2: 11 PM: 3 eggs, 4 egg whites, (250 calories).  15 fat grams

Total calories:  1150 calories
Percentage of fat calories: 47% fat calories

DIET of 1500 CALORIES FOR PEOPLE WITH SLOW METABOLISMS

Breakfast 3 eggs, 4 egg whites, 1 tablespoon of butter (350 calories).  25 fat grams

Lunch (0 calories).  

Dinner # at 8PM 1:  14 ounces of cooked chicken, 12 ounces of iceberg-lettuce (800 calories).  40 fat grams

Dinner 2: 11 PM: 3 eggs, 4 egg whites, 1 tablespoon of butter (350 calories).  25 fat grams

Total calories:  1500 calories
Percentage of fat calories: 54% fat calories

DIET of 1700 CALORIES FOR PEOPLE WITH MODERATE-SLOW METABOLISMS

Breakfast 3 eggs, 4 egg whites, 2 tablespoon of butter (450 calories).  35 fat grams

Lunch (0 calories).  

Dinner # at 8PM 1:  14 ounces of cooked chicken, 12 ounces of iceberg-lettuce (800 calories).  40 fat grams

Dinner 2: 11 PM: 3 eggs, 4 egg whites, 2 tablespoon of butter (450 calories).  35 fat grams

Total calories:  1550 calories
Percentage of fat calories: 58% fat calories

DIET of 1900 CALORIES FOR PEOPLE WITH NORMAL TO HIGH METABOLISMS

Breakfast 4 eggs, 4 egg whites, 2 tablespoon of butter (550 calories).  40 fat grams

Lunch (0 calories).  

Dinner # at 8PM 1:  14 ounces of cooked chicken, 12 ounces of iceberg-lettuce (800 calories).  40 fat grams

Dinner 2: 11 PM:  4 eggs, 4 egg whites, 2 tablespoon of butter (550 calories).  40 fat grams

Snack between meals:  5 ounces of cooked chicken (300 calories, 13 grams of fat)

Total calories:  1900 calories
Percentage of fat calories: 57% fat calories

Exercise routine

Full body workout for weight training (Monday and Thursdays)

Bench Press 12-10-5-2-2-2 (The sets of 2 reps are real heavy sets to failure)

Incline Press 2-2-2 

Back pulldowns behind neck for back 15-15-15-15-15-15-15-15

Press behind neck for shoulders 5-4-4-4

Squats for legs 15-10-8

Leg extensions 8-8-8

Leg Curls 8-8-8

Standing calves 15-15-15

Aerobic exercise (Monday, Tuesday, Thursdays, Friday and Saturday), on the days of weight-training do it after the weight-training:

Fast walking 1 hour  

Stationary Bike on level 7: 30 minutes

PART 2 THE MIND

Buy these books from http://www.amazon.com/books-used-books-textbooks/b/ref=sd_allcat_bo?ie=UTF8&node=283155

1-The Will to Power by Fredrich Nietzsche  

2-  Beyond Good and Evil by Fredrich Nietzsche  

3- Napoleon Bonaparte by Emil Ludwig.  

4- Thus Spoke Zarathustra by Fredrich Nietzsche

5- Crime and Punishment by Fiodor Dostoevsky.  

6-  Julius Caesar by Philip Freeman

7-  Alexander the Great by Philip Freeman

8- King Arthur and His Knights of the Round Table by Roger 
Lancelyn Green

9- Faust by Goethe

10- Xenophon's Anabasis by Michael A. Flower

11-  Attila: The Barbarian King Who Challenged Rome by John Man

12-  Superman and Philosophy by William Irwin

13-  Che Guevara a Biography by Richard L. Harris

14-  Hannibal Enemy of Rome by Ben Kane

15-  The Republic by Plato 

16-  The Prince by Niccolo Machiavelli

17-  The Antichrist by Fredrich Nietzsche

18-  Complete Works by Arthur Rimbaud

19-  Know Your Enemy: The Story of Rage Against the Machine by Joel McIver 

20 -The Grapes of Wrath by John Steinbeck

21-  The 48 Laws of Power by Robert Greene

22-  The Politics of Aristotle

23-  Homer by The Odyssey

24-  The Wisdom of Life by Arthur Schopenhauer

25-  The Metamorphosis by Franz Kafka

26-  Human all too human by Fredrich Nietzsche

27-  The Genealogy of Morals by Fredrich Nietzsche

28-  Untimely Meditations by Fredrich Nietzsche

29- The Birth of Tragedy by Fredrich Nietzsche

30-  Twilight Of The Idols by Fredrich Nietzsche

31-  The Gay Science by Fredrich Nietzsche