P90x Nutrition Plan 2k3u12
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Enter Your 90 Day Start Date Below
Tuesday, September 21, 2010
Nutrition Calendar Nutrition Guide Summary Phase 1 Meal Plan Summary Phase 2 Meal Plan Summary Phase 3 Meal Plan Summary Daily Calories Report Daily Calories Chart Bonus Resources
Copyright, 2007 Bill Knighton. All Rights Reserved.
Main Menu
Nutrition Guide Summary Phase 1 Meal Plan Summary
Nutrition Calendar Phase
Phase 1
Phase 2
Phase 3
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Week
Tuesday
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Thursday
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1 Meal Plan Summary
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Phase 2 Meal Plan Summary
75% Screen
100% Screen
Phase 3 Meal Plan Summary
Jane or John Fitness
Friday
Saturday
Sunday
Monday
Daily Calories Report
09/24/10
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Weekly Totals
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Weekly Totals
Plan Summary
hn Fitness
aily Calories Report
Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals
P90X Weekly Totals (Reps Total Poundage) Chest & Back Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip Overhand Pull-Ups Decline Push-Ups Heavy Pants Diamond Push-Ups Lawnmowers Dive-Bomber Push-Ups Back Flyes Shoulders & Arms Alternating Shoulder Press In & Out Bicep Curl Two-Arm Triceps Kickback Deep Swimmer's Press Full Supination Concentration Curl Chair Dip Upright Row Static Arm Curl Flip-Grip Twist Triceps Kickback Seated Two-Angle Shoulder Fly Crouching Cohen Curl Lying-Down Triceps Extension In & Out Staight-Arm Shoulder Fly Congdon Curl Side Tri-Raise
Week 1 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 1 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 2 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 2 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 3 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 3 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 9 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 9 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 11 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 11 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Legs & Back Balanced Lunges Calf Raise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats Wide-Front Pull-Ups Step Back Lunges Alternating Side Lunges Closed Grip Overhand Pull-Up Single-Leg Wall Squats Dead Lift Squats Switch Grip Pull-Ups Three-Way Lunges Sneaky Lunges Reverse Grip Chin-Ups Chair Salutations Toe Row Iso Lunges Wide-Front Pull-Ups Groucho Walk Calf-Raises Close-Grip Overhead Pull-Ups 80-20 Selbers Speed Squats Switch Grip Pull-Ups
Week 1 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 2 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 3 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 6 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 7 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 10 Week 10 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Chest, Shoulders & Triceps Slow-Motion 3-In-1 Push-Up In & Out Shoulder Fly Chair Dip Plange Push-Up Pike Press Side Tri-Rise Floor-Fly Scarecrow Overhead Triceps Extension Two-Twitch Speed Push-Up Y-Press Lying Triceps Extension Side-To-Side Push-Up Pour Fly Side-Leaning Triceps Extension One-Arm Push-Up Weighted Circle Throw The Bomb Clap or Plyo Push-Up Slow-Mo Throw Front-To-Back Triceps Extension One-Arm Balance Push-Up Fly-Row-Press Dumbbell Cross-Body Blows
Week 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 6 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 7 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 10 Week 12 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Chest, Shoulders & Triceps (LEAN) Slow-Motion 3-In-1 Push-Up In & Out Shoulder Fly Chair Dip Plange Push-Up Pike Press Side Tri-Rise Floor-Fly Scarecrow Overhead Triceps Extension Two-Twitch Speed Push-Up Y-Press Lying Triceps Extension Side-To-Side Push-Up Pour Fly Side-Leaning Triceps Extension One-Arm Push-Up Weighted Circle Throw The Bomb Clap or Plyo Push-Up Slow-Mo Throw Front-To-Back Triceps Extension One-Arm Balance Push-Up Fly-Row-Press Dumbbell Cross-Body Blows
Week 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 6 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 7 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 10 Week 12 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Back & Biceps Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls Switch Grip Pull-Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull-Ups Reverse Grip Bent-Over Rows One Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl Up / Hammer Downs Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls
Week 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 6 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 7 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 10 Week 12 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Ab Ripper X In & Outs Seated Bicycles Seated Crunch Frogs Cross Leg/Wide Leg Sit-Ups Fifer Sissors Hip Rock & Raises Pulse Up - Heels to the Heavens Roll Up/V-Up-Combos Oblique V-Ups Leg Climbs Mason [Kayak] Twists Weekly Ab Ripper X Totals
Week 1 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 2 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 3 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 5 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 6 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 7 Week 10 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 11 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
P90X Weekly Totals (Reps Total Poundage)
P90X Weekly Totals (Reps Total Poundage) Week 11 Week 12 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage)
P90X Weekly Totals (Reps Total Poundage)
P90X Weekly Totals (Reps Total Poundage)
P90X Weekly Totals (Reps Total Poundage) Week 12 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Nutrition Calendar
Main Menu
NutritionData.com
FAT SHREDDER (Days 1 - 28)
ENERGY BOOSTER (Days 29 - 56)
ENDURANCE MAXIMIZER Days (57 - 90) Body Fat Range Targets · For Men: Fit - 14-17% · Athlete - 10-13% · Elite Athlete - 4-9%
GOAL
PROTEIN
CARBS
A high-protein-based diet designed to help you strengthen muscle while simultaneously and rapidly shedding fat from your body.
50%
30%
A balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance.
40%
40%
An athletic diet of complex carbohydrates, lean proteins, and lower fat with the emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life!
20%
60%
Determine Your Nutrition Level Phase 1 Phase 2 Phase 3
Portions Portions Portions
Meal Plans Meal Plans Meal Plans
For Women: · Fit - 21-24% · Athlete - 16-20% · Elite Athlete - 12-15%
Daily Calories Rep
Nutrition Guide Summary
90 Day Program PHASE
Nutrition.gov
Portion Plan Foods
Zoom 75%
Measure Body Fat at start of program and at the end of each phase to measure progress
Zoom 100%
Determining Your Nutrition Level
1 2 3
Calculate your RMR Calculate your Daily Activity Burn (DAB) Calculate your Energy Amount
Nutrition Level Chart EA = 1800 EA = 2400 EA = 3000 Calculate Your (RMR)
Calculate Your DAB Calculatote Your EA
Your Calories & Nutrition Le
RMR = YOUR BODY WEIGHT X 10
Automatically be Calculated
DAB = RMR X 20%
Beginning of Each Day's Me
EA
to to
= RMR + DAB + 600
2399 2999
= = =
to
Level 1 Level 2 Level 3
Body Weight
calories
per day
2400
calories
per day
3000
calories
per day
RMR (IN CALORIES)
119.00
x
YOUR RMR 1190.00
10
=
1190.00 DAILY ACTIVITY BURN
x
YOUR RMR 1190.00
1800
20%
=
DAB +
238
Based on your Body Weight You Are At Level
238.00 ENERGY AMOUNT
+
600
1
=
2028.00
And Your Daily Calories Goal =
18
Customizing the Phases Phase I - Can be extended if you feel you need to drop more body fat, but still have enough energy to do worko Can be shortened if your body fat is already low or you aren’t getting enough energy for workouts. Phase II - Can be extended if you feel you are doing well in this phase and want to keep going. Phase III - Optional phase for those who really want to push to the limit. It is recommended, however, that ever try this phase at some point. Phase I Fat Shredder Portion Plan Level I Portions Level III Portions Proteins - 5 Proteins - 9 Dairy - 2 Dairy - 4 Fruits - 1 Fruit - 2 Vegetables - 2 Vegetables - 4 Fats - 1 Fats - 1 Carbs - 1 Carbs - 1 Condiments - 1 Condiments - 2 Snacks - 1 Single Snacks - 2 Doubles P90X Recovery Drink - 1 P90X Recovery Drink - 1 P90X Protein Bar - 1 P90X Protein Bar - 1 Level II Portions Proteins - 7 Dairy - 3 Fruit - 1 Vegetables - 4 Fats - 1 Carbs - 1 Condiments - 2 Snacks - 1 Double P90X Recovery Drink - 1 P90X Protein Bar - 1
Phase II Energy Booster Portion Plan Level I Portions Proteins - 4 Dairy - 2 Fruit - 1 Vegetables - 2 Fats - 1 Carbs - 2 Condiments - 1 Snacks - 1 Single Recovery Drink - 1 Protein Bar - 1 Level II Portions Proteins - 6 Dairy - 2 Fruit - 1 Vegetables - 3 Fats - 1 Carbs - 3 Condiments - 1.5 Snacks - 1 Double Recovery Drink - 1 Protein Bar - 1
Level III Portions Proteins - 8 Dairy - 2 Fruit - 2 Vegetables- 3 Fats - 1 Carbs - 3 Condiments - 3 Snacks - 1 Double, 1 Single Recovery Drink - 1 Protein Bar - 1
Phase III Endurance Maximizer Portion Plan Level I Portions Proteins - 2 Dairy - 1 Fruit - 2 Vegetables - 2 Fats - 1 Carbs - 3 Condiments - 2 Snacks - 2 Singles Recovery Drink - 1 Level II Portions Proteins - 3 Dairy - 1 Fruit - 3 Vegetables - 3 Fats - 1 Carbs - 4 Condiments - 3 Snacks - 1 Double, 1 Single Recovery Drink - 1
Level III Portions Protein - 4 Dairy - 1 Fruit - 3 Vegetables - 4 Fats - 1 Carbs - 5 Condiments - 4 Snacks - 1 Double, 2 Singles Recovery Drink - 1
Portion Plan Foods (the same for all phases and levels except snacks) Fats Carbohydrates 1 tbsp = 120 calories = 1 serving 200 calories per serving Olives, avocado, canola oil, olive oil, flaxseed oil - 1 medium whole wheat bagel Proteins - 1 cup baked beans 100 calories per serving - 1 cup beans (black, kidney, etc) - 3 oz. chicken or turkey breast - 1 2.5 oz. bran muffin - 6 egg whites - 2 slices bread (whole wheat, rye, pumpernickel) - 3 oz. fish or shellfish - 1 cup whole grain cereal - 3 oz. fat free ham slices - 1 cup couscous - 3 oz. pork tenderloin - 12 crackers - 1/3 cup protein powder - 2 english muffins - 3 oz. red meat, lean - 1 cup hummus - 1 soy burger - 1 cup lentils - 5 soy slices - 1 cup oatmeal - 3 oz. tofu - 3 3.6 oz. pancakes - 3 oz. tuna - 1 cup pasta or noodles - 2 slices turkey bacon - 1 large whole wheat pita - 1 veggie burger - 1 potato (2″x4-3/4″) - 1 veggie dog - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries
Dairy Products 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt
Fruits 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon
Vegetables 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greenskale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string cucumber, eggplant, beans, tomatoes, low sodium V8, vegetable soup, etc. Condiments 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
Snacks Single Serving Snack = 100 calories Double Serving Snack = 200 calories Singles (Phase I) - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt Doubles - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky
Singles (Phase II) - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt Doubles - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt
Singles (Phase III) - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt Doubles - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt
Following the 90 Day Nutrition Plan is just as vital to your overall success as any of the extreme workouts in this program. Specifically designed to work in tandem with the Program routines, thi phase eating plan provides the perfect combination of foods to satisfy your body’s energy needs every step of the way.The Popular 90 Day TV Workout Program is not about quick fixes or miracle diets. It’s about selecting the healthy foods that you WANT to eat, and determining the portion amounts that will provide your body with the right amount of fuel to excel during exercise.
Food and Supplements. You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet
Daily Calories Report
ion Guide Summary FAT
20% 20%
20%
Zoom 100%
Your Calories & Nutrition Level will Automatically be Calculated at the Beginning of Each Day's Meal Log
per day per day per day
top
Your Nutrition Level will be calculated each day at the top of your daily meal log. Meal Log, Day 1
1800 top
body fat, but still have enough energy to do workouts. getting enough energy for workouts.
o the limit. It is recommended, however, that everyone
top
top
top
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ms, peas, peppers, spinach, sprouts, squash, string
top
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your overall success as any of the extreme rk in tandem with the Program routines, this 3f foods to satisfy your body’s energy needs t Program is not about quick fixes or miracle WANT to eat, and determining the portion mount of fuel to excel during exercise.
r fuel. The right fuel supplies proper energy and supplements simply fill in gaps in your diet.
top
Main Menu
Nutrition Calendar
Nutrition Guide Summary Phase 2 Meal Summary Phase 3 Meal Summary NutritionData.com
Meal Plans Day
1
Level: Breakfast
Phase 1 1 Snack
4 5
Calories Lunch
Level: Dinner
Breakfast
1-Mushroom Omelet 1 cup_ Fresh strawberries 8 oz_Cottage cheese, 1 %
1 - Protein bar 1 - Recovery drink
1-Chef Salad
2 oz Soy nuts
6 oz Salmon 2 tsp Lemon Dill Sauce 1/2 Cup Asparagus 1 cup Wild Rice 1 cup Puree of Red pepper soup 1 tbsp protein powder
1-Mushroom Omelet 1 cup_ Fresh strawberries 12 oz_Cottage cheese, I %
1 Protein Shake
1 Protein Bar 1 Recovery Drink
1 Shrimp Stir Fry 1 tsp Sesame seeds 1 oz Cashews
1-1/2 oz String Cheese
6 oz Turkey 2 tsp Gravy 1/2 cup Green Beans 1 cup Butternut Squash Soup 1 tbsp Protein Powder
1 Protein Shake
2 slices turkey bacon 1 chicken scramble 4 oz fresh squeezed juice
1 Protein Bar 1 Recovery Drink
1 2 1 1
2 oz Soy nuts
6 oz halibut 2 tsp pesto sauce 1 cup wild rice 1/2 cup zucchini
3 slices turkey bacon 1 chicken scramble 6 oz fresh squeezed juice
1 soy sausage muffin 8 0z skim milk
1 Protein Bar 1 Recovery Drink
1 steak and arugula salad 2 tsp balsamic vinaigrette
6 oz chicken breast 2 tsp honey chili sauce 1 cup Quinoa 1/2 cup snap peas
1 soy sausage muffin 12oz skim milk
1 spinach scramble 8 oz skim milk 1/2 grapefruit medium
1 Protein Bar 1 Recovery Drink
6 oz turkey burger 1-1/2 oz low fat swiss cheese 1/2 cup coleslaw 1 cup gazpacho 1 tbsp protein powder
8 oz cottage cheese 1 %
6 2 1 1
1 spinach scramble 12 oz skim milk 1 grapefruit medium
1 Protein Shake
1 Protein Bar 1 Recovery Drink
1 Island Pork Tenderloin salad
1 oz turkey jerky
1 beef and broccoli stir fry 1 cup miso soup 1 tbsp protein powder
1 Protein Shake
2 slices turkey bacon 1 cheese scramble 8 oz skim milk 1/4 cantaloupe medium
1 Protein Bar 1 Recovery Drink
1 tuna salad 2 cups salad greens 1 cup chilled cucumber soup
8 oz cottage cheese 1 %
6 oz lemon garlic chicken 1 cup wild rice 1 cup puree of asparagus soup 1 tbsp protein powder
3 slices turkey bacon 1 cheese scramble 12 oz skim milk 1/4 cantaloupe medium
2 3
1800
chicken salad cups salad greens cup veggie soup tbsp protein powder
Snack
6 7
oz swordfish tsp mango-ginger sauce cup wild rice artichoke medium
75% Screen
FULL SCREEN OFF
100% Screen
Phase 1 2
2400
Snack
Calories Lunch
Phase 1 Level: Snack
Dinner
Breakfast
3
3000
Snack
Calories Lunch
1 - Protein bar 1 - Recovery drink
1-Chef Salad
30 nuts pistachios
8 oz Salmon 3 tsp Lemon Dill Sauce 1 Cup Asparagus 1 cup Wild Rice 2 cup Puree of Red pepper soup 2 tbsp protein powder
1-Mushroom Omelet 1 cup_ Fresh strawberries 12 oz_Cottage cheese, I %
1 - Protein bar 1 - Recovery drink
1-Chef Salad
1 Protein Bar 1 Recovery Drink
1 Shrimp Stir Fry 2 tsp Sesame seeds 1 oz Cashews
3 oz String Cheese
8 oz Turkey 3 tsp Gravy 1 cup Green Beans 2 cup Butternut Squash Soup 2 tsp Protein Powder
1 Protein Shake
1 Protein Bar 1 Recovery Drink
1 Shrimp Stir Fry 2 tsp Sesame seeds 1 oz Cashews
1 Protein Bar 1 Recovery Drink
1 3 2 2
4 oz_ Soy nuts
8 3 1 1
oz halibut tsp pesto sauce cup wild rice cup zucchini
4 slices turkey bacon 1 chicken scramble 8 oz fresh squeezed juice
1 Protein Bar 1 Recovery Drink
1 4 2 3
1 Protein Bar 1 Recovery Drink
1 steak and arugula salad 3 tsp balsamic vinaigrette
2 oz turkey jerky
8 3 1 1
oz chicken breast tsp honey chili sauce cup Quinoa cup snap peas
1 soy sausage muffin 12oz skim milk
1 Protein Bar 1 Recovery Drink
1 steak and arugula salad 4 tsp balsamic vina
1 Protein Bar 1 Recovery Drink
8 3 1 2 2
12 oz cottage cheese 1 %
8 3 1 1
oz swordfish tsp mango-ginger sauce cup wild rice artichoke medium
1 spinach scramble 12 oz skim milk 1 grapefruit medium
1 Protein Bar 1 Recovery Drink
10 oz turkey burger 3 oz low fat swiss c 2 cup coleslaw 2 cup gazpacho 3 tbsp protein powd
1 Protein Bar 1 Recovery Drink
1 Island Pork Tenderloin salad
2 oz turkey jerky
1 beef and broccoli stir fry 2 cup miso soup 2 tbsp protein powder
1 Protein Shake
1 Protein Bar 1 Recovery Drink
1 Island Pork Tenderloin salad
1 Protein Bar 1 Recovery Drink
1 tuna salad 3 cups salad greens 2 cup chilled cucumber soup
12 oz cottage cheese 1 %
8 oz lemon garlic chicken 1 cup wild rice 2 cup puree of asparagus soup 2 tbsp protein powder
4 slices turkey bacon 1 cheese scramble 12 oz skim milk 1/2 cantaloupe medium
1 Protein Bar 1 Recovery Drink
1 tuna salad 4 cups salad greens 2 cup chilled cucum soup
chicken salad cups salad greens cup veggie soup tbsp protein powder
oz turkey burger oz low fat swiss cheese cup coleslaw cup gazpacho tbsp protein powder
chicken salad cups salad greens cup veggie soup tbsp protein powd
Phase 1 Snack
Dinner
1-Chef Salad
Lunch
30 nuts pistachios 2 oz turkey jerky
10 oz Salmon 4 tsp Lemon Dill Sauce 1 Cup Asparagus 1 cup Wild Rice 2 cup Puree of Red pepper soup 3 tsp protein powder
1 Shrimp Stir Fry 2 tsp Sesame seeds 1 oz Cashews
3 oz String Cheese 4 oz soy nuts
10 oz Turkey 4 tsp Gravy 1 cup Green Beans 2 cup Butternut Squash Soup 3 tsp Protein Powder
1 4 2 3
4 oz_ Soy nuts 12 oz cottage cheese
10 oz halibut 4 tsp pesto sauce 1 cup wild rice 1 cup zucchini
1 steak and arugula salad 4 tsp balsamic vinaigrette
3 oz string Cheese 1 oz cashews
10 oz chicken breast 4 tsp honey chili sauce 1 cup Quinoa 1 cup snap peas
10 oz turkey burger 3 oz low fat swiss cheese 2 cup coleslaw 2 cup gazpacho 3 tbsp protein powder
12 oz cottage cheese 1 % 2 oz turkey jerky
10 oz swordfish 4 tsp mango-ginger sauce 1 cup wild rice 1 artichoke medium
1 Island Pork Tenderloin salad
2 oz turkey jerky 1 oz almonds
1 beef and broccoli stir fry 2 cup miso soup 3 tbsp protein powder
1 tuna salad 4 cups salad greens 2 cup chilled cucumber soup
12 oz cottage cheese 1 % 1 oz almonds
10 oz lemon garlic chicken 1 cup wild rice 2 cup puree of asparagus soup 3 tbsp protein powder
chicken salad cups salad greens cup veggie soup tbsp protein powder
Main Menu
Nutrition Calendar
Nutrition Guide Summary
Meal Plans Day
1 2 3
Level: Breakfast
Phas 1 Snack
Calories Lunch
1 cup Oatmeal 8 oz Skim milk 1 tsp Protein powder 1/2 oz Raisins
1 - Protein bar 1 - Recovery drink
1_Shrimp Pasta Pomodoro
1_Whole wheat bagel 8oz_Cottage cheese, 1 % 1_Orange, medium
1 Protein Bar 1 Recovery Drink
1 Grilled Chicken Burrito
1_Pear & Granola Muffin 8oz. Nonfat yogurt 1 cup_ Strawberries, sliced
1 Protein Bar 1 Recovery Drink
Tuna Roll-up: 6oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sprouts and diced tomatoes
1-Protein Shake
1 Protien Bar 1 Recovery Drink
Turkey Breast Sandwich: 6 oz- Fat-free turkey breast 2 slices_Whole wheat toast 1 Leaf_Lettuce 2 slices_T omato
2_Whole wheat waffles 1/2-Banana, medium 2tbsp_Low-sugar maple syrup 8oz_Skim milk
1 Protein Bar 1 Recovery Drink
1 chicken pita
4 5
1800
6 7
6 Egg whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh squeezed juice
1 Protein Bar 1 Recovery Drink
1 white bean and tuna salad
3_Pancakes,3.o6z 2tbs_Low-sugar maple syrup 1 cup_Blueberries 8oz_Skim milk 1 tbsp_ Protein powder
1 Protien Bar 1 Recovery Drink
1_Chicken Caesar Salad 2 tbsp- CaesaI Dressnig
Guide Summary Phase 1 Meal Summary Phase 3 Meal Summary NutritionData.com
Phase 2 Level:
Lunch
Snack
Dinner
Breakfast
Pasta o
8 oz_ Cottage cheese, 1%
6oz_ Extra-lean burger patty 1-1/2oz_Low-fat melted cheese 2cups_ Salad greens w/cucumber and tomatoes 2bsp- Dressing (your choice) 1/ 2 cup_ Fresh berries
1 cup Oatmeal 8 oz Skim milk 1 tbsp Protein powder 1/2 oz Raisins
Chicken
1 oz_Turkey jerky
6 oz_ Halibut 2 tbsp_sauce (your choice) t _ Artichoke, medium
1_Whole wheat bagel 8oz_Cottage cheese, 1 % 1_Orange, medium
-up: Salad wheat tortilla prouts and atoes
8 oz_ Cottage cheese, 1%
6oz-Chicken breast 2 tbsp_sauce (your choice) 2 cups Mushroom, zucchini, and onion sauce 3 oz- Grated Parmesan cheese
1_Pear & Granola Muffin 8oz. Nonfat yogurt 1 cup_ Strawberries, sliced
8oz Nonfat plain yogurt
6oz_Salmon 2tbsp-Green Apple Salsa 1 cup Asparagus 2cups_Salad greens 2 tbsp_ Dressing (your choice)
1-Protein Shake
1 oz turkey jerky
6oz-Grilled Ahi tuna salad 2 tbsp- Lime soy vinaigrette
2_Whole wheat waffles 1/2-Banana, medium 3tbsp_Low-sugar maple syrup 8oz_Skim milk
east Sandwich: free turkey breast Whole wheat toast ttuce omato
pita
ean and tuna
n Caesar
aesaI Dressnig
1 tsp peanut butter w/ celery sticks
6 oz Italian meatloaf 2 cups spinach and romaine sauce 1-1/2 oz mozzarella cheese 2 tsp dressing (your choice)
6 Egg whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh suqeezed juice
1-1/2 String Cheese
6oz_Filet mignon 2 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms
3_Pancakes,3.o6z 2tbs_Low-sugar maple syrup 1 cup_Blueberries 8oz_Skim milk 1 tbsp_ Protein powder
NutritionData.com
:
eakfast
FULL SCREEN OFF
75% Screen
100% Screen
Phase 2 2 Snack
2400
Calories Lunch
Snack
meal milk otein powder sins
1 - Protein bar 1 - Recovery drink
1_Shrimp Pasta Pomodoro
1 oz' Low-fat cheese w/ 6 Crackers
wheat bagel ge cheese, 1 % , medium
1 Protein Bar 1 Recovery Drink
1 Grilled Chicken Burrito 1 cup gazpacho
4 tsp Hummus w/carrot sticks
Granola
1 Protein Bar 1 Recovery Drink
Tuna Roll-up: 9oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sprouts and diced tomatoes
3 cups lite popcorn 1-1/2 oz string cheese
1 Protein Bar 1 Recovery Drink
Turkey Breast Sandwich: 9 oz- Fat-free turkey breast 2 slices Whole wheat toast 1 Leaf Lettuce 2 slices Tomato 1 cup vegetable soup
8oz Nonfat fruit flavored yogurt
1 Protein Bar 1 Recovery Drink
1 chicken pita
1 oz turkey jerky 1 sourdough pretzel
at yogurt awberries, sliced
Shake
wheat waffles na, medium w-sugar up milk
tes ast Potatoes ge cheese 1 % h suqeezed juice
1 Protien Bar 1 Recovery Drink
1 white bean and tuna salad
1 tsp peanut butter w/ celery sticks 1 oz dried fruit
es,3.o6z -sugar up eberries milk otein powder
1 Protien Bar 1 Recovery Drink
1_Chicken Caesar Salad 3 tbsp- CaesaI Dressnig
2 oz soy nuts 3 cups lite popcorn
Ph Level: Dinner
Breakfast
3 Snack
9oz_ Extra-lean burger patty 3oz_Low-fat melted cheese 3cups_ Salad greens w/cucumber and tomatoes 3tbsp- Dressing (your choice) 1/ 2 cup_ Fresh berries
1 cup Oatmeal 8 oz Skim milk 1 tbsp Protein powder 1/2 oz Raisins
1 - Protein bar 1 - Recovery drink
9 3 1 1
1_Whole wheat bagel 8oz_Cottage cheese, 1 % 1_Orange, medium
1 Protein Bar 1 Recovery Drink
9oz-Chicken breast 3 tbsp_sauce (your choice) 2 cups_Mushroom, zucchini, and onion sauce 6 oz- Grated Parmesan cheese 1 cup brown rice
1_Pear & Granola Muffin 8oz. Nonfat yogurt 1 cup_ Strawberries, sliced
1 Protien Bar 1 Recovery Drink
9oz_Salmon 3tbsp-Green Apple Salsa 1 cup Asparagus 1 Backed potato 3 cups Salad greens 3 tbsp_ Dressing (your choice)
1-Protein Shake
1 Protein Bar 1 Recovery Drink
9oz-Grilled Ahi tuna salad 3 tbsp- Lime soy vinaigrette 1 whole grain roll
2_Whole wheat waffles 1/2-Banana, medium 4tbsp_Low-sugar maple syrup 8oz_Skim milk
1 Protein Bar 1 Recovery Drink
oz_ Halibut tbsp_sauce (your choice) _ Artichoke, medium cup wheat berries
9 oz italian meatloaf 1 baked potato 2 cups spinach and romaine sauce 3 oz mozzarella cheeze 3 tsp dressing (your choice)
6 Eaq whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh suqeezed juice
1 Protien Bar 1 Recovery Drink
9oz_Filet mignon 3 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms 1 cup wild rice
3_Pancakes,3.o6z 4tbs_Low-sugar maple syrup 1 cup Blueberries 8oz_Skim milk 1 tbsp_ Protein powder
1 Protein Bar 1 Recovery Drink
Phase 2 3000
Calories Lunch
Snack
Dinner
1_Shrimp Pasta Pomodoro 1 cup melon
1 oz' Low-fat cheese w/ 6 Crackers 1 sourdough pretzel
12oz_ Extra-lean burger patty 3oz_Low-fat melted cheese 4cups_ Salad greens w/cucumber and tomatoes 4tbsp- Dressing (your choice) 1/ 2 cup_ Fresh berries
1 Grilled Chicken Burrito 2 cup gazpacho
4 tsp Hummus w/carrot sticks 4 oz turkey jerky
12 oz_ Halibut 4 tbsp_sauce (your choice) 1 _ Artichoke, medium 1 cup wheat berries 1 cup wheat berries
Tuna Roll-up: 12oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sproutsa nd diced tomatoes 1 peach
1 oz almonds 3 cups lite popcorn
12oz-Chicken breast 4 tbsp_sauce (your choice) 2 cups_Mushroom, zucchini, and onion sauce 9 oz- Grated Parmesan cheese 1 cup brown rice
Turkey Breast Sandwich: 12 oz- Fat-free turkey breast 2 slices Whole wheat toast 1 Leaf Lettuce 2 slices Tomato 1 cup vegetable soup
8oz Nonfat fruit flavored yogurt 3 cups lite popcorn
12oz_Salmon 4tbsp-Green Apple Salsa 1 cup Asparagus 1 Backed potato 4 cups Salad greens 4 tbsp_ Dressing (your choice)
1 chicken pita 1 cup grapes
2 oz turkey jerky 2 soy nuts
12oz-Grilled Ahi tuna salad 4 tbsp- Lime soy vinaigrette 1 whole grain roll
1 white bean and tuna salad
1 tsp peanut butter w/ celery sticks 8 oz nonfat fruit yogurt
12 oz italian meatloaf 1 baked potato 4 cups spinach and romaine sauce 3 oz mozzarella cheeze 4 tsp dressing (your choice)
1_Chicken Caesar Salad 4 tbsp- Caesar Dressing 1 cup strawberries, sliced
1 oz low fat cheese w/6 crackers 1 sourdough pretzel
12oz_Filet mignon 4 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms 1 cup wild rice
Main Menu
Nutrition Calendar
Nutrition Guide Summary
Meal Plans Day
Level: Breakfast 1_Blueberry Muffin 8 oz nonfat plain yogurt 1 cup berries
Phas 1 Snack 1 - Recovery drink
1 2 3 4 5 6
2_Whole grain waffles 1 tbsp_ Peanut butter 8oz_Skim milk 1_Banana, medium
1_Whole grain roll 1/2cup_Low-fat ricotta cheese 4 slices Roma tomato drizzle_OIiveo il 1 cup_ Cantaloope
1800
Calories Lunch
1-Veggle burger 1/2-Whole grain bun 2cups- Salad greens 2 tbsp_ Dressing
1 pasta salad 1 Recovery Drink
1 - Recovery drink
1 cup-Black & White Bean Chili 2cups-Salad greens 2 tbsp _ Dressing
1/2 cup low fat granola 8 oz nonfat plain yogurt 1 cup strawberries
1 Recovery Drink
1 stuffed baked potato 2 cups salad greens 2 tsp Dressing
3 oatmeal pancakes 2 tsp low sugar maple syrup 1 cup applesauce
1 - Recovery drink
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 2 tsp fruit jam
1 grilled veggie focaccia 1 cup melon
1 spicy chinese noodles 1 Recovery Drink
6 7
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 2 tsp fruit jam
1 2 8 1
whole wheat bagel tsp fat-free cream cheese oz nonfat plain yogurt cup berries
1 spicy chinese noodles 1 Recovery Drink
1 vergetarian tostada 1 Recovery Drink
Guide Summary Phase 1 Meal Summary Phase 2 Meal Summary NutritionData.com
Phase 3
Lunch
Level: Snack
Dinner
Breakfast
burger e grain bun lad greens ressing
3_ Fig Newtons 1 _ Sourdough pretzel
6 oz_ Chicken 2tbsp-Apricot Sauce] 1/2-Baked yam, medium 1 cup_ Green beans, steamed 1/4_ Mango
1_Blueberry Muffin 8 oz nonfat plain yogurt 1 cup berries
alad
12_ Mini rice cakes 1 _ Frozen fruit bar
6 oz_ Halibut 2 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 2 cup_ Spinach, steamed 1 cup_ Raspberries
2_Whole grain waffles 1 tbsp_ Peanut butter 8oz_Skim milk 1_Banana, medium
ck & White i ad greens ressing
3 cups lite popcorn 4 oz nonfat frozen yogurt
6 oz- Flank steak, griIled 2tbsp_Steak sauce 1_Baked potato, medium 1 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, medium
1_Whole grain roll 1/2cup_Low-fat ricotta cheese 4 slices Roma tomato drizzle_OIiveo il 1 cup_ Cantaloope
baked potato ad greens ssing
1 oz dried fruit 2 oz soy nuts
6 oz mediterranean shrimp kebabs 1 cup white rice 1 orange medium
1/2 cup low fat granola 8 oz nonfat plain yogurt 1 cup strawberries
veggie focaccia on
8 oz fruit sorbet 12 mini rice cakes
6 2 1 2 2
oz chicken tsp BBQ sauce cup nonfat baked beans cups salad greens tsp dressing
3 oatmeal pancakes 3 tsp low sugar maple syrup 1 cup applesauce 8 oz skim milk
1 sourdough pretzel 4 oz nonfat frozen yogurt
6 2 1 1 1
oz salmon tsp dijonnaise sauce cup quinoa cup broccoli, steamed cup grapes
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 3 tsp fruit jam
inese noodles
inese noodles
1 sourdough pretzel 4 oz nonfat frozen yogurt
6 2 1 1 1
oz salmon tsp dijonnaise sauce cup quinoa cup broccoli, steamed cup grapes
rian tostada
1 medium fresh fruit 1 tsp peanut butter w/ celery sticks
6 oz pork chop with appl and sweet potato 1 cup peas 2 cups salad greens 2 tsp dressing
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 3 tsp fruit jam
1 2 8 1
whole wheat bagel tsp fat-free cream cheese oz nonfat plain yogurt cup berries
NutritionData.com
:
eakfast
ry Muffin at plain yogurt ries
grain waffles eanut butter milk , medium
grain roll w-fat eese oma tomato iveo il ntaloope
w fat granola at plain yogurt awberries
pancakes sugar maple
FULL SCREEN OFF
75% Screen
Phase 3 2
2400
Snack 1 - Recovery drink
1 Recovery Drink
1 Recovery drink
1 Recovery Drink
1 - Recovery drink
Calories Lunch
hole wheat toast t jam
1 Recovery Drink
Snack
1-Veggle burger 1/2-Whole grain bun 3cups- Salad greens 3 tbsp_ Dressing 1 cup melon
1 oz almonds 1-1/2 oz string cheese
1 pasta salad 1 cup melon
1 oz low fat tortilla chips w/ 4 tsp bean dip 1 medium fruit
2 cup-Black & White Bean Chili 3cups-Salad greens 3 tbsp _ Dressing 1 cup grapes
3 cups lite popcorn 8 oz nonfat frozen yogurt
2 3 3 1
1 oz pita chips w/ 4 tsp hummus w/ carrot sticks
stuffed baked potato cups salad greens tsp Dressing orange medium
1 grilled veggie focaccia 1 cup tabouli salad 1 peach medium
8 oz fruit sorbet 1-1/2 oz string cheese 6 crackers
1 3 3 1
1 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt
lesauce milk
ge cheese 1 % eapple chunks in
100% Screen
spicy chinese noodles cups salad greens tsp dressing cup fruit salad
wheat bagel ree cream cheese at plain yogurt ries
1 Recovery Drink
1 Recovery Drink
1 3 3 1
spicy chinese noodles cups salad greens tsp dressing cup fruit salad
1 vergetarian tostada 1 cup fruit salad
1 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt
1 oz Cashwers 1 oz Dried Fruit
Ph Level: Dinner
Breakfast
9 oz_ Chicken 3tbsp-Apricot Sauce 1-Baked yam, medium 1 cup_ Green beans, steamed 3 cups salad greens 3 tbsp dressing 1/4 Mango
1_Blueberry Muffin 8 oz nonfat plain yogurt 1 cup berries 1/2 cup low fat granola
9 oz_ Halibut 3 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 3 cup_ Spinach, steamed 1 peach
2_Whole grain waffles 2 tbsp_ Peanut butter 8oz_Skim milk 1_Banana, medium
9 oz- Flank steak, griIled 3tbsp_Steak sauce 1_Baked potato, medium 2 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, medium
1_Whole grain roll 1/2cup_Low-fat ricotta cheese 4 slices Roma tomato drizzle_OIiveo il 1 cup_ Cantaloope
9 oz mediterranean shrimp kebabs 1 cup white rice 3 cups salad greens 3 tsp dressing 1 cup melon
1/2 cup low fat granola 8 oz nonfat plain yogurt 1 cup strawberries
9 3 1 3 3 1
oz chicken tsp BBQ sauce cup nonfat baked beans cups salad greens tsp dressing cup fruit salad
4 oatmeal pancakes 4 tsp low sugar maple syrup 1 cup applesauce 8 oz skim milk
9 3 1 1 1
oz salmon tsp dijonnaise sauce cup quinoa cup broccoli, steamed cup grapes
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 4 slices whole wheat toast 3 tsp fruit jam
3 Snack 1 - Recovery drink
1 Recovery Drink
1 - Recovery drink
1 Recovery Drink
1 - Recovery drink
1 Recovery Drink
9 3 1 1 1
oz salmon tsp dijonnaise sauce cup quinoa cup broccoli, steamed cup grapes
9 oz pork chop with appl and sweet potato 1 cup peas 3 cups salad greens 3 tsp dressing
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 4 slices whole wheat toast 3 tsp fruit jam
1 whole wheat bagel 2 tsp fat-free cream cheese 8 oz nonfat plain yogurt 1 cup berries 1/2 cup low fat granola
1 Recovery Drink
1 Recovery Drink
Phase 3 3000
Calories Lunch
Snack
Dinner
1-Veggle burger 1-Whole grain bun 4cups- Salad greens 4 tbsp_ Dressing 1 cup melon
1 oz almonds 1 oz dried fruit 8 oz nonfat frozen yogurt
12 oz_ Chicken 4tbsp-Apricot Sauce 1-Baked yam, medium 1 cup_ Green beans, steamed 4 cups salad greens 4 tst dressing 1/4 Mango
1 pasta salad 1 cup melon
1 oz low fat tortilla chips w/ 4 tsp bean dip 1 frozen fruit bar
12 oz_ Halibut 4 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 3 cup_ Spinach, steamed 1 peach
2 cup-Black & White Bean Chili 4cups-Salad greens 3 tbsp _ Dressing4 1 cup grapes 6 crackers
3 cups lite popcorn 8 oz nonfat frozen yogurt 2 oz soy nuts
12 oz- Flank steak, griIled 4tbsp_Steak sauce 1_Baked potato, medium 2 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, medium
2 4 4 1
1 oz pita chips w/ 4 tsp hummus w/ carrot sticks 1 oz died fruit
12 oz mediterranean shrimp kebabs 1 cup white rice 4 cups salad greens 4 tsp dressing 1 cup melon
1 grilled veggie focaccia 1 cup tabouli salad 1 peach medium
8 oz fruit sorbet 1-1/2 oz string cheese 6 crackers 3 cups lite popcorn
12 oz chicken 4 tsp BBQ sauce 1 cup nonfat baked beans 4 cups salad greens 4 tsp dressing 1 cup fruit salad
1 4 4 1
1 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt
12 oz salmon 4 tsp dijonnaise sauce 1 cup quinoa 1 cup broccoli, steamed 1 cup grapes
stuffed baked potato cups salad greens tsp Dressing orange medium
spicy chinese noodles cups salad greens tsp dressing cup fruit salad
1 4 4 1
spicy chinese noodles cups salad greens tsp dressing cup fruit salad
1 vergetarian tostada 1 cup fruit salad
1 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt
12 oz salmon 4 tsp dijonnaise sauce 1 cup quinoa 1 cup broccoli, steamed 1 cup grapes
1 oz Cashwers 1 oz Dried Fruit 1 sourdough pretzel
12 oz pork chop with appl and sweet potato 1 cup peas 4 cups salad greens 4 tsp dressing
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Tuesday, September 21, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
PROTEINS 5 x 2 x DAIRY 1 x FRUIT VEGETABLES 2 x 1 x FATS 1 x CARBS Single Snack 1 x Double Snack 0 x 1 x Bar 1 Drink CONDIMENTS 1 x
2
3
x x
4
5
6
7
8
9
Actual Srvgs
Srv + / -
Calories
300 120 100 100 240 400 100 400 200 0 100
3 1 1
x x x
2 2 2 1
x
2 1
0 1
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
2060 1800
Phase 1 Meal Plans
Daily Target Percentage
114%
WATER (oz) Notes:
5
3
2
8
18
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
FAT SHREDDER
Phase 1
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
1
Week
Days 1-28 Wednesday, September 22, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Thursday, September 23, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Friday, September 24, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Saturday, September 25, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Sunday, September 26, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Monday, September 27, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Tuesday, September 28, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
FAT SHREDDER
Phase 1
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
2
Week
Days 1-28 Wednesday, September 29, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Thursday, September 30, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Friday, October 01, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Saturday, October 02, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Sunday, October 03, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Monday, October 04, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Tuesday, October 05, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Wednesday, October 06, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Thursday, October 07, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Friday, October 08, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Saturday, October 09, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Sunday, October 10, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Monday, October 11, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Tuesday, October 12, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Wednesday, October 13, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Thursday, October 14, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Friday, October 15, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Saturday, October 16, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Sunday, October 17, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Monday, October 18, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Tuesday, October 19, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Wednesday, October 20, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Thursday, October 21, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Friday, October 22, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Saturday, October 23, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Sunday, October 24, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Monday, October 25, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Tuesday, October 26, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
6
Week
Days 29-56 Wednesday, October 27, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Thursday, October 28, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Friday, October 29, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Saturday, October 30, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Sunday, October 31, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Monday, November 01, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
7
Week
Days 29-56 Tuesday, November 02, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
7
Week
Days 29-56 Wednesday, November 03, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
7
Week
Days 29-56 Thursday, November 04, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Friday, November 05, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
7
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
7
Week
Days 29-56 Saturday, November 06, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Sunday, November 07, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
7
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Monday, November 08, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
7
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
8
Week
Days 29-56 Tuesday, November 09, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
8
Week
Days 29-56 Wednesday, November 10, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
8
Week
Days 29-56 Thursday, November 11, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Friday, November 12, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
8
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
8
Week
Days 29-56 Saturday, November 13, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Sunday, November 14, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
8
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Monday, November 15, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
8
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
9
Week
Days 57-90 Tuesday, November 16, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
9
Week
Days 57-90 Wednesday, November 17, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
9
Week
Days 57-90 Thursday, November 18, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, November 19, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
9
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
9
Week
Days 57-90 Saturday, November 20, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, November 21, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
9
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, November 22, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
9
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
10
Week
Days 57-90 Tuesday, November 23, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
10
Week
Days 57-90 Wednesday, November 24, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
10
Week
Days 57-90 Thursday, November 25, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, November 26, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
10
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
10
Week
Days 57-90 Saturday, November 27, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, November 28, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
10
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, November 29, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
10
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
11
Week
Days 57-90 Tuesday, November 30, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
11
Week
Days 57-90 Wednesday, December 01, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
11
Week
Days 57-90 Thursday, December 02, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, December 03, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
11
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
11
Week
Days 57-90 Saturday, December 04, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, December 05, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
11
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, December 06, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
11
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
12
Week
Days 57-90 Tuesday, December 07, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
12
Week
Days 57-90 Wednesday, December 08, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
12
Week
Days 57-90 Thursday, December 09, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, December 10, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
12
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
12
Week
Days 57-90 Saturday, December 11, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, December 12, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
12
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, December 13, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
12
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
13
Week
Days 57-90 Tuesday, December 14, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
13
Week
Days 57-90 Wednesday, December 15, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
13
Week
Days 57-90 Thursday, December 16, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, December 17, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
13
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
13
Week
Days 57-90 Saturday, December 18, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, December 19, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
13
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, December 20, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
13
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 2060
Week 1 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
10,540
9/21
9/22
9/23
9/24
9/25
9/26
9/27
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
5
5
5
5
5
5
5
35
Actual Servings
3
0
0
0
0
0
0
3
+ / - Servings Goal
2
5
5
5
5
5
5
32
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
1
2
2
2
2
2
2
13
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
0
1
1
1
1
1
1
6
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
2
0
0
0
0
0
0
2
+ / - Servings Goal
0
2
2
2
2
2
2
12
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
2
0
0
0
0
0
0
2
+ / - Servings Goal
-1
1
1
1
1
1
1
5
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
2
0
0
0
0
0
0
2
+ / - Servings Goal
-1
1
1
1
1
1
1
5
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
0
1
1
1
1
1
1
6
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
2
0
0
0
0
0
0
2
+ / - Servings Goal
-2
0
0
0
0
0
0
-2
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
0
1
1
1
1
1
1
6
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
0
1
1
1
1
1
1
6
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 2 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
9/28
9/29
9/30
10/1
10/2
10/3
10/4
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
5
5
5
5
5
5
5
35
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
5
5
5
5
5
5
5
35
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings GLal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 3 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
10/5
10/6
10/7
10/8
10/9
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
5
5
5
5
5
5
5
35
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
5
5
5
5
5
5
5
35
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
10/10 10/11
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 4 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
10/12 10/13 10/14 10/15 10/16 10/17 10/18 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
5
5
5
5
5
5
5
35
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
5
5
5
5
5
5
5
35
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 5 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
10/19 10/20 10/21 10/22 10/23 10/24 10/25 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
4
4
4
4
4
4
4
28
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
4
4
4
4
4
4
4
28
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 6 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
10/26 10/27 10/28 10/29 10/30 10/31
11/1
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
4
4
4
4
4
4
4
28
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
4
4
4
4
4
4
4
28
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 7 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/2
11/3
11/4
11/5
11/6
11/7
11/8
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
4
4
4
4
4
4
4
28
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
4
4
4
4
4
4
4
28
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 8 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/9
11/10 11/11 11/12 11/13 11/14 11/15
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
4
4
4
4
4
4
4
28
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
4
4
4
4
4
4
4
28
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 9 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/16 11/17 11/18 11/19 11/20 11/21 11/22 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 10 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/23 11/24 11/25 11/26 11/27 11/28 11/29 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 11 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/30
12/1
12/2
12/3
12/4
12/5
12/6
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 12 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
12/7
12/8
12/9
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
12/10 12/11 12/12 12/13
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 13 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
12/14 12/15 12/16 12/17 12/18 12/19 12/20 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Daily Calories Report Total Daily Calories Consumed
Day
Date / Meal Log
Day of Week
Body Weight
1
09/21/10
Tuesday
119.00
2
09/22/10
Wednesday
119.00
-
1,800
3
09/23/10
Thursday
119.00
-
1,800
4
09/24/10
Friday
119.00
-
1,800
5
09/25/10
Saturday
119.00
-
1,800
6
09/26/10
Sunday
119.00
-
1,800
7
09/27/10
Monday
119.00
-
1,800
8
09/28/10
Tuesday
119.00
-
1,800
9
09/29/10
Wednesday
119.00
-
1,800
10
09/30/10
Thursday
119.00
-
1,800
11
10/01/10
Friday
119.00
-
1,800
12
10/02/10
Saturday
119.00
-
1,800
13
10/03/10
Sunday
119.00
-
1,800
14
10/04/10
Monday
119.00
-
1,800
15
10/05/10
Tuesday
119.00
-
1,800
16
10/06/10
Wednesday
119.00
-
1,800
17
10/07/10
Thursday
119.00
-
1,800
18
10/08/10
Friday
119.00
-
1,800
19
10/09/10
Saturday
119.00
-
1,800
20
10/10/10
Sunday
119.00
-
1,800
21
10/11/10
Monday
119.00
-
1,800
22
10/12/10
Tuesday
119.00
-
1,800
23
10/13/10
Wednesday
119.00
-
1,800
24
10/14/10
Thursday
119.00
-
1,800
25
10/15/10
Friday
119.00
-
1,800
26
10/16/10
Saturday
119.00
-
1,800
27
10/17/10
Sunday
119.00
-
1,800
28
10/18/10
Monday
119.00
-
1,800
29
10/19/10
Tuesday
119.00
-
1,800
30
10/20/10
Wednesday
119.00
-
1,800
31
10/21/10
Thursday
119.00
-
1,800
32
10/22/10
Friday
119.00
-
1,800
33
10/23/10
Saturday
119.00
-
1,800
34
10/24/10
Sunday
119.00
-
1,800
35
10/25/10
Monday
119.00
-
1,800
36
10/26/10
Tuesday
119.00
-
1,800
2,060
Ful
Daily Under / (Over) Calories Goal Calories Goal
1,800
(260)
Daily Calories Report Day of Week
Body Weight
Total Daily Calories Consumed
10/27/10
Wednesday
119.00
-
1,800
38
10/28/10
Thursday
119.00
-
1,800
39
10/29/10
Friday
119.00
-
1,800
40
10/30/10
Saturday
119.00
-
1,800
41
10/31/10
Sunday
119.00
-
1,800
42
11/01/10
Monday
119.00
-
1,800
43
11/02/10
Tuesday
119.00
-
1,800
44
11/03/10
Wednesday
119.00
-
1,800
45
11/04/10
Thursday
119.00
-
1,800
46
11/05/10
Friday
119.00
-
1,800
47
11/06/10
Saturday
119.00
-
1,800
48
11/07/10
Sunday
119.00
-
1,800
49
11/08/10
Monday
119.00
-
1,800
50
11/09/10
Tuesday
119.00
-
1,800
51
11/10/10
Wednesday
119.00
-
1,800
52
11/11/10
Thursday
119.00
-
1,800
53
11/12/10
Friday
119.00
-
1,800
54
11/13/10
Saturday
119.00
-
1,800
55
11/14/10
Sunday
119.00
-
1,800
56
11/15/10
Monday
119.00
-
1,800
57
11/16/10
Tuesday
119.00
-
1,800
58
11/17/10
Wednesday
119.00
-
1,800
59
11/18/10
Thursday
119.00
-
1,800
60
11/19/10
Friday
119.00
-
1,800
61
11/20/10
Saturday
119.00
-
1,800
62
11/21/10
Sunday
119.00
-
1,800
63
11/22/10
Monday
119.00
-
1,800
64
11/23/10
Tuesday
119.00
-
1,800
65
11/24/10
Wednesday
119.00
-
1,800
66
11/25/10
Thursday
119.00
-
1,800
67
11/26/10
Friday
119.00
-
1,800
68
11/27/10
Saturday
119.00
-
1,800
69
11/28/10
Sunday
119.00
-
1,800
70
11/29/10
Monday
119.00
-
1,800
71
11/30/10
Tuesday
119.00
-
1,800
72
12/01/10
Wednesday
119.00
-
1,800
Day
Date / Meal Log
37
Daily Under / (Over) Calories Goal Calories Goal
Ful
Daily Calories Report Day of Week
Body Weight
Total Daily Calories Consumed
12/02/10
Thursday
119.00
-
1,800
74
12/03/10
Friday
119.00
-
1,800
75
12/04/10
Saturday
119.00
-
1,800
76
12/05/10
Sunday
119.00
-
1,800
77
12/06/10
Monday
119.00
-
1,800
78
12/07/10
Tuesday
119.00
-
1,800
79
12/08/10
Wednesday
119.00
-
1,800
80
12/09/10
Thursday
119.00
-
1,800
81
12/10/10
Friday
119.00
-
1,800
82
12/11/10
Saturday
119.00
-
1,800
83
12/12/10
Sunday
119.00
-
1,800
84
12/13/10
Monday
119.00
-
1,800
85
12/14/10
Tuesday
119.00
-
1,800
86
12/15/10
Wednesday
119.00
-
1,800
87
12/16/10
Thursday
119.00
-
1,800
88
12/17/10
Friday
119.00
-
1,800
89
12/18/10
Saturday
119.00
-
1,800
90
12/19/10
Sunday
119.00
-
1,800
91
12/20/10
Monday
119.00
-
1,800
Day
Date / Meal Log
73
Daily Under / (Over) Calories Goal Calories Goal
Ful
ories Report
Full Screen Off Accrued Calories Under / (Over) Goal (260)
-
ories Report
Full Screen Off Accrued Calories Under / (Over) Goal
-
ories Report
Full Screen Off Accrued Calories Under / (Over) Goal
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Main Menu
Nutrition Calendar
Nutrition Guide
Daily Calories Re
Daily Calories Chart: Consumed 3300
2800
2300
1800
1300
800
9/23 9/27 10/1 10/5 10/9 10/13 10/17 10/21 10/25 10/29 11/2 11/6 11/10 11 Daily10/23 Calories Consumed Daily Target 9/21 9/25 9/29 10/3 10/7 10/11 10/15Total 10/19 10/27 10/31 11/4 11/8 Calories 11/12
Daily Calories Report
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Zoom 100
rt: Consumed vs. Target
11/2 11/6 11/10 11/14 11/18 11/22 11/26 11/30 12/4 12/8 12/12 12/16 d Daily Target 31 11/4 11/8 Calories 11/12 11/16 11/20 11/24 11/28 12/2 12/6 12/10 12/14 12/18
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Tuesday, September 21, 2010
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Nutrition Guide Summary Phase 1 Meal Plan Summary
Nutrition Calendar Phase
Phase 1
Phase 2
Phase 3
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Week
Tuesday
Wednesday
Thursday
1 2 3 4 5 6 7 8 9 10 11 12 13
09/21/10
09/22/10
09/23/10
09/28/10
09/29/10
09/30/10
10/05/10
10/06/10
10/07/10
10/12/10
10/13/10
10/14/10
10/19/10
10/20/10
10/21/10
10/26/10
10/27/10
10/28/10
11/02/10
11/03/10
11/04/10
11/09/10
11/10/10
11/11/10
11/16/10
11/17/10
11/18/10
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11/24/10
11/25/10
11/30/10
12/01/10
12/02/10
12/07/10
12/08/10
12/09/10
12/14/10
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12/16/10
1 Meal Plan Summary
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Phase 2 Meal Plan Summary
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Phase 3 Meal Plan Summary
Jane or John Fitness
Friday
Saturday
Sunday
Monday
Daily Calories Report
09/24/10
09/25/10
09/26/10
09/27/10
Weekly Totals
10/01/10
10/02/10
10/03/10
10/04/10
Weekly Totals
10/08/10
10/09/10
10/10/10
10/11/10
Weekly Totals
10/15/10
10/16/10
10/17/10
10/18/10
Weekly Totals
10/22/10
10/23/10
10/24/10
10/25/10
Weekly Totals
10/29/10
10/30/10
10/31/10
11/01/10
Weekly Totals
11/05/10
11/06/10
11/07/10
11/08/10
Weekly Totals
11/12/10
11/13/10
11/14/10
11/15/10
Weekly Totals
11/19/10
11/20/10
11/21/10
11/22/10
Weekly Totals
11/26/10
11/27/10
11/28/10
11/29/10
Weekly Totals
12/03/10
12/04/10
12/05/10
12/06/10
Weekly Totals
12/10/10
12/11/10
12/12/10
12/13/10
Weekly Totals
12/17/10
12/18/10
12/19/10
12/20/10
Weekly Totals
Plan Summary
hn Fitness
aily Calories Report
Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals Weekly Totals
P90X Weekly Totals (Reps Total Poundage) Chest & Back Standard Push-Ups Wide Front Pull-Ups Military Push-Ups Reverse Grip Chin-Ups Wide Fly Push-Ups Closed Grip Overhand Pull-Ups Decline Push-Ups Heavy Pants Diamond Push-Ups Lawnmowers Dive-Bomber Push-Ups Back Flyes Shoulders & Arms Alternating Shoulder Press In & Out Bicep Curl Two-Arm Triceps Kickback Deep Swimmer's Press Full Supination Concentration Curl Chair Dip Upright Row Static Arm Curl Flip-Grip Twist Triceps Kickback Seated Two-Angle Shoulder Fly Crouching Cohen Curl Lying-Down Triceps Extension In & Out Staight-Arm Shoulder Fly Congdon Curl Side Tri-Raise
Week 1 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 1 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 2 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 2 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 3 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 3 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 9 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 9 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 11 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! Week 11 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Legs & Back Balanced Lunges Calf Raise Squats Reverse Grip Chin-Ups Super Skaters Wall Squats Wide-Front Pull-Ups Step Back Lunges Alternating Side Lunges Closed Grip Overhand Pull-Up Single-Leg Wall Squats Dead Lift Squats Switch Grip Pull-Ups Three-Way Lunges Sneaky Lunges Reverse Grip Chin-Ups Chair Salutations Toe Row Iso Lunges Wide-Front Pull-Ups Groucho Walk Calf-Raises Close-Grip Overhead Pull-Ups 80-20 Selbers Speed Squats Switch Grip Pull-Ups
Week 1 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 2 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 3 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 6 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 7 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 10 Week 10 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Chest, Shoulders & Triceps Slow-Motion 3-In-1 Push-Up In & Out Shoulder Fly Chair Dip Plange Push-Up Pike Press Side Tri-Rise Floor-Fly Scarecrow Overhead Triceps Extension Two-Twitch Speed Push-Up Y-Press Lying Triceps Extension Side-To-Side Push-Up Pour Fly Side-Leaning Triceps Extension One-Arm Push-Up Weighted Circle Throw The Bomb Clap or Plyo Push-Up Slow-Mo Throw Front-To-Back Triceps Extension One-Arm Balance Push-Up Fly-Row-Press Dumbbell Cross-Body Blows
Week 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 6 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 7 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 10 Week 12 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Chest, Shoulders & Triceps (LEAN) Slow-Motion 3-In-1 Push-Up In & Out Shoulder Fly Chair Dip Plange Push-Up Pike Press Side Tri-Rise Floor-Fly Scarecrow Overhead Triceps Extension Two-Twitch Speed Push-Up Y-Press Lying Triceps Extension Side-To-Side Push-Up Pour Fly Side-Leaning Triceps Extension One-Arm Push-Up Weighted Circle Throw The Bomb Clap or Plyo Push-Up Slow-Mo Throw Front-To-Back Triceps Extension One-Arm Balance Push-Up Fly-Row-Press Dumbbell Cross-Body Blows
Week 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 6 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 7 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 10 Week 12 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Back & Biceps Wide Front Pull-Ups Lawnmowers Twenty-Ones One-Arm Cross-Body Curls Switch Grip Pull-Ups Elbows-Out Lawnmowers Standing Bicep Curls One-Arm Concentration Curls Corn Cob Pull-Ups Reverse Grip Bent-Over Rows One Arm Curls Static Arm Curls Towel Pull-Ups Congdon Locomotives Crouching Cohen Curls One-Arm Corkscrew Curls Chin-Ups Seated Bent-Over Back Flys Curl Up / Hammer Downs Hammer Curls Max Rep Pull-Ups Superman In-Out Hammer Curls Strip-Set Curls
Week 5 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 6 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 7 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
Week 10 Week 12 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
#REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage) Ab Ripper X In & Outs Seated Bicycles Seated Crunch Frogs Cross Leg/Wide Leg Sit-Ups Fifer Sissors Hip Rock & Raises Pulse Up - Heels to the Heavens Roll Up/V-Up-Combos Oblique V-Ups Leg Climbs Mason [Kayak] Twists Weekly Ab Ripper X Totals
Week 1 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 2 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 3 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 5 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 6 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 7 Week 10 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Week 11 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
P90X Weekly Totals (Reps Total Poundage)
P90X Weekly Totals (Reps Total Poundage) Week 11 Week 12 #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF! #REF!
P90X Weekly Totals (Reps Total Poundage)
P90X Weekly Totals (Reps Total Poundage)
P90X Weekly Totals (Reps Total Poundage)
P90X Weekly Totals (Reps Total Poundage) Week 12 #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE! #VALUE!
Nutrition Calendar
Main Menu
NutritionData.com
FAT SHREDDER (Days 1 - 28)
ENERGY BOOSTER (Days 29 - 56)
ENDURANCE MAXIMIZER Days (57 - 90) Body Fat Range Targets · For Men: Fit - 14-17% · Athlete - 10-13% · Elite Athlete - 4-9%
GOAL
PROTEIN
CARBS
A high-protein-based diet designed to help you strengthen muscle while simultaneously and rapidly shedding fat from your body.
50%
30%
A balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance.
40%
40%
An athletic diet of complex carbohydrates, lean proteins, and lower fat with the emphasis on more carbohydrates. You’ll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life!
20%
60%
Determine Your Nutrition Level Phase 1 Phase 2 Phase 3
Portions Portions Portions
Meal Plans Meal Plans Meal Plans
For Women: · Fit - 21-24% · Athlete - 16-20% · Elite Athlete - 12-15%
Daily Calories Rep
Nutrition Guide Summary
90 Day Program PHASE
Nutrition.gov
Portion Plan Foods
Zoom 75%
Measure Body Fat at start of program and at the end of each phase to measure progress
Zoom 100%
Determining Your Nutrition Level
1 2 3
Calculate your RMR Calculate your Daily Activity Burn (DAB) Calculate your Energy Amount
Nutrition Level Chart EA = 1800 EA = 2400 EA = 3000 Calculate Your (RMR)
Calculate Your DAB Calculatote Your EA
Your Calories & Nutrition Le
RMR = YOUR BODY WEIGHT X 10
Automatically be Calculated
DAB = RMR X 20%
Beginning of Each Day's Me
EA
to to
= RMR + DAB + 600
2399 2999
= = =
to
Level 1 Level 2 Level 3
Body Weight
calories
per day
2400
calories
per day
3000
calories
per day
RMR (IN CALORIES)
119.00
x
YOUR RMR 1190.00
10
=
1190.00 DAILY ACTIVITY BURN
x
YOUR RMR 1190.00
1800
20%
=
DAB +
238
Based on your Body Weight You Are At Level
238.00 ENERGY AMOUNT
+
600
1
=
2028.00
And Your Daily Calories Goal =
18
Customizing the Phases Phase I - Can be extended if you feel you need to drop more body fat, but still have enough energy to do worko Can be shortened if your body fat is already low or you aren’t getting enough energy for workouts. Phase II - Can be extended if you feel you are doing well in this phase and want to keep going. Phase III - Optional phase for those who really want to push to the limit. It is recommended, however, that ever try this phase at some point. Phase I Fat Shredder Portion Plan Level I Portions Level III Portions Proteins - 5 Proteins - 9 Dairy - 2 Dairy - 4 Fruits - 1 Fruit - 2 Vegetables - 2 Vegetables - 4 Fats - 1 Fats - 1 Carbs - 1 Carbs - 1 Condiments - 1 Condiments - 2 Snacks - 1 Single Snacks - 2 Doubles P90X Recovery Drink - 1 P90X Recovery Drink - 1 P90X Protein Bar - 1 P90X Protein Bar - 1 Level II Portions Proteins - 7 Dairy - 3 Fruit - 1 Vegetables - 4 Fats - 1 Carbs - 1 Condiments - 2 Snacks - 1 Double P90X Recovery Drink - 1 P90X Protein Bar - 1
Phase II Energy Booster Portion Plan Level I Portions Proteins - 4 Dairy - 2 Fruit - 1 Vegetables - 2 Fats - 1 Carbs - 2 Condiments - 1 Snacks - 1 Single Recovery Drink - 1 Protein Bar - 1 Level II Portions Proteins - 6 Dairy - 2 Fruit - 1 Vegetables - 3 Fats - 1 Carbs - 3 Condiments - 1.5 Snacks - 1 Double Recovery Drink - 1 Protein Bar - 1
Level III Portions Proteins - 8 Dairy - 2 Fruit - 2 Vegetables- 3 Fats - 1 Carbs - 3 Condiments - 3 Snacks - 1 Double, 1 Single Recovery Drink - 1 Protein Bar - 1
Phase III Endurance Maximizer Portion Plan Level I Portions Proteins - 2 Dairy - 1 Fruit - 2 Vegetables - 2 Fats - 1 Carbs - 3 Condiments - 2 Snacks - 2 Singles Recovery Drink - 1 Level II Portions Proteins - 3 Dairy - 1 Fruit - 3 Vegetables - 3 Fats - 1 Carbs - 4 Condiments - 3 Snacks - 1 Double, 1 Single Recovery Drink - 1
Level III Portions Protein - 4 Dairy - 1 Fruit - 3 Vegetables - 4 Fats - 1 Carbs - 5 Condiments - 4 Snacks - 1 Double, 2 Singles Recovery Drink - 1
Portion Plan Foods (the same for all phases and levels except snacks) Fats Carbohydrates 1 tbsp = 120 calories = 1 serving 200 calories per serving Olives, avocado, canola oil, olive oil, flaxseed oil - 1 medium whole wheat bagel Proteins - 1 cup baked beans 100 calories per serving - 1 cup beans (black, kidney, etc) - 3 oz. chicken or turkey breast - 1 2.5 oz. bran muffin - 6 egg whites - 2 slices bread (whole wheat, rye, pumpernickel) - 3 oz. fish or shellfish - 1 cup whole grain cereal - 3 oz. fat free ham slices - 1 cup couscous - 3 oz. pork tenderloin - 12 crackers - 1/3 cup protein powder - 2 english muffins - 3 oz. red meat, lean - 1 cup hummus - 1 soy burger - 1 cup lentils - 5 soy slices - 1 cup oatmeal - 3 oz. tofu - 3 3.6 oz. pancakes - 3 oz. tuna - 1 cup pasta or noodles - 2 slices turkey bacon - 1 large whole wheat pita - 1 veggie burger - 1 potato (2″x4-3/4″) - 1 veggie dog - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries
Dairy Products 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt
Fruits 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon
Vegetables 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greenskale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string cucumber, eggplant, beans, tomatoes, low sodium V8, vegetable soup, etc. Condiments 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
Snacks Single Serving Snack = 100 calories Double Serving Snack = 200 calories Singles (Phase I) - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt Doubles - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky
Singles (Phase II) - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt Doubles - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt
Singles (Phase III) - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt Doubles - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt
Following the 90 Day Nutrition Plan is just as vital to your overall success as any of the extreme workouts in this program. Specifically designed to work in tandem with the Program routines, thi phase eating plan provides the perfect combination of foods to satisfy your body’s energy needs every step of the way.The Popular 90 Day TV Workout Program is not about quick fixes or miracle diets. It’s about selecting the healthy foods that you WANT to eat, and determining the portion amounts that will provide your body with the right amount of fuel to excel during exercise.
Food and Supplements. You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet
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ion Guide Summary FAT
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Your Nutrition Level will be calculated each day at the top of your daily meal log. Meal Log, Day 1
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body fat, but still have enough energy to do workouts. getting enough energy for workouts.
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Main Menu
Nutrition Calendar
Nutrition Guide Summary Phase 2 Meal Summary Phase 3 Meal Summary NutritionData.com
Meal Plans Day
1
Level: Breakfast
Phase 1 1 Snack
4 5
Calories Lunch
Level: Dinner
Breakfast
1-Mushroom Omelet 1 cup_ Fresh strawberries 8 oz_Cottage cheese, 1 %
1 - Protein bar 1 - Recovery drink
1-Chef Salad
2 oz Soy nuts
6 oz Salmon 2 tsp Lemon Dill Sauce 1/2 Cup Asparagus 1 cup Wild Rice 1 cup Puree of Red pepper soup 1 tbsp protein powder
1-Mushroom Omelet 1 cup_ Fresh strawberries 12 oz_Cottage cheese, I %
1 Protein Shake
1 Protein Bar 1 Recovery Drink
1 Shrimp Stir Fry 1 tsp Sesame seeds 1 oz Cashews
1-1/2 oz String Cheese
6 oz Turkey 2 tsp Gravy 1/2 cup Green Beans 1 cup Butternut Squash Soup 1 tbsp Protein Powder
1 Protein Shake
2 slices turkey bacon 1 chicken scramble 4 oz fresh squeezed juice
1 Protein Bar 1 Recovery Drink
1 2 1 1
2 oz Soy nuts
6 oz halibut 2 tsp pesto sauce 1 cup wild rice 1/2 cup zucchini
3 slices turkey bacon 1 chicken scramble 6 oz fresh squeezed juice
1 soy sausage muffin 8 0z skim milk
1 Protein Bar 1 Recovery Drink
1 steak and arugula salad 2 tsp balsamic vinaigrette
6 oz chicken breast 2 tsp honey chili sauce 1 cup Quinoa 1/2 cup snap peas
1 soy sausage muffin 12oz skim milk
1 spinach scramble 8 oz skim milk 1/2 grapefruit medium
1 Protein Bar 1 Recovery Drink
6 oz turkey burger 1-1/2 oz low fat swiss cheese 1/2 cup coleslaw 1 cup gazpacho 1 tbsp protein powder
8 oz cottage cheese 1 %
6 2 1 1
1 spinach scramble 12 oz skim milk 1 grapefruit medium
1 Protein Shake
1 Protein Bar 1 Recovery Drink
1 Island Pork Tenderloin salad
1 oz turkey jerky
1 beef and broccoli stir fry 1 cup miso soup 1 tbsp protein powder
1 Protein Shake
2 slices turkey bacon 1 cheese scramble 8 oz skim milk 1/4 cantaloupe medium
1 Protein Bar 1 Recovery Drink
1 tuna salad 2 cups salad greens 1 cup chilled cucumber soup
8 oz cottage cheese 1 %
6 oz lemon garlic chicken 1 cup wild rice 1 cup puree of asparagus soup 1 tbsp protein powder
3 slices turkey bacon 1 cheese scramble 12 oz skim milk 1/4 cantaloupe medium
2 3
1800
chicken salad cups salad greens cup veggie soup tbsp protein powder
Snack
6 7
oz swordfish tsp mango-ginger sauce cup wild rice artichoke medium
75% Screen
FULL SCREEN OFF
100% Screen
Phase 1 2
2400
Snack
Calories Lunch
Phase 1 Level: Snack
Dinner
Breakfast
3
3000
Snack
Calories Lunch
1 - Protein bar 1 - Recovery drink
1-Chef Salad
30 nuts pistachios
8 oz Salmon 3 tsp Lemon Dill Sauce 1 Cup Asparagus 1 cup Wild Rice 2 cup Puree of Red pepper soup 2 tbsp protein powder
1-Mushroom Omelet 1 cup_ Fresh strawberries 12 oz_Cottage cheese, I %
1 - Protein bar 1 - Recovery drink
1-Chef Salad
1 Protein Bar 1 Recovery Drink
1 Shrimp Stir Fry 2 tsp Sesame seeds 1 oz Cashews
3 oz String Cheese
8 oz Turkey 3 tsp Gravy 1 cup Green Beans 2 cup Butternut Squash Soup 2 tsp Protein Powder
1 Protein Shake
1 Protein Bar 1 Recovery Drink
1 Shrimp Stir Fry 2 tsp Sesame seeds 1 oz Cashews
1 Protein Bar 1 Recovery Drink
1 3 2 2
4 oz_ Soy nuts
8 3 1 1
oz halibut tsp pesto sauce cup wild rice cup zucchini
4 slices turkey bacon 1 chicken scramble 8 oz fresh squeezed juice
1 Protein Bar 1 Recovery Drink
1 4 2 3
1 Protein Bar 1 Recovery Drink
1 steak and arugula salad 3 tsp balsamic vinaigrette
2 oz turkey jerky
8 3 1 1
oz chicken breast tsp honey chili sauce cup Quinoa cup snap peas
1 soy sausage muffin 12oz skim milk
1 Protein Bar 1 Recovery Drink
1 steak and arugula salad 4 tsp balsamic vina
1 Protein Bar 1 Recovery Drink
8 3 1 2 2
12 oz cottage cheese 1 %
8 3 1 1
oz swordfish tsp mango-ginger sauce cup wild rice artichoke medium
1 spinach scramble 12 oz skim milk 1 grapefruit medium
1 Protein Bar 1 Recovery Drink
10 oz turkey burger 3 oz low fat swiss c 2 cup coleslaw 2 cup gazpacho 3 tbsp protein powd
1 Protein Bar 1 Recovery Drink
1 Island Pork Tenderloin salad
2 oz turkey jerky
1 beef and broccoli stir fry 2 cup miso soup 2 tbsp protein powder
1 Protein Shake
1 Protein Bar 1 Recovery Drink
1 Island Pork Tenderloin salad
1 Protein Bar 1 Recovery Drink
1 tuna salad 3 cups salad greens 2 cup chilled cucumber soup
12 oz cottage cheese 1 %
8 oz lemon garlic chicken 1 cup wild rice 2 cup puree of asparagus soup 2 tbsp protein powder
4 slices turkey bacon 1 cheese scramble 12 oz skim milk 1/2 cantaloupe medium
1 Protein Bar 1 Recovery Drink
1 tuna salad 4 cups salad greens 2 cup chilled cucum soup
chicken salad cups salad greens cup veggie soup tbsp protein powder
oz turkey burger oz low fat swiss cheese cup coleslaw cup gazpacho tbsp protein powder
chicken salad cups salad greens cup veggie soup tbsp protein powd
Phase 1 Snack
Dinner
1-Chef Salad
Lunch
30 nuts pistachios 2 oz turkey jerky
10 oz Salmon 4 tsp Lemon Dill Sauce 1 Cup Asparagus 1 cup Wild Rice 2 cup Puree of Red pepper soup 3 tsp protein powder
1 Shrimp Stir Fry 2 tsp Sesame seeds 1 oz Cashews
3 oz String Cheese 4 oz soy nuts
10 oz Turkey 4 tsp Gravy 1 cup Green Beans 2 cup Butternut Squash Soup 3 tsp Protein Powder
1 4 2 3
4 oz_ Soy nuts 12 oz cottage cheese
10 oz halibut 4 tsp pesto sauce 1 cup wild rice 1 cup zucchini
1 steak and arugula salad 4 tsp balsamic vinaigrette
3 oz string Cheese 1 oz cashews
10 oz chicken breast 4 tsp honey chili sauce 1 cup Quinoa 1 cup snap peas
10 oz turkey burger 3 oz low fat swiss cheese 2 cup coleslaw 2 cup gazpacho 3 tbsp protein powder
12 oz cottage cheese 1 % 2 oz turkey jerky
10 oz swordfish 4 tsp mango-ginger sauce 1 cup wild rice 1 artichoke medium
1 Island Pork Tenderloin salad
2 oz turkey jerky 1 oz almonds
1 beef and broccoli stir fry 2 cup miso soup 3 tbsp protein powder
1 tuna salad 4 cups salad greens 2 cup chilled cucumber soup
12 oz cottage cheese 1 % 1 oz almonds
10 oz lemon garlic chicken 1 cup wild rice 2 cup puree of asparagus soup 3 tbsp protein powder
chicken salad cups salad greens cup veggie soup tbsp protein powder
Main Menu
Nutrition Calendar
Nutrition Guide Summary
Meal Plans Day
1 2 3
Level: Breakfast
Phas 1 Snack
Calories Lunch
1 cup Oatmeal 8 oz Skim milk 1 tsp Protein powder 1/2 oz Raisins
1 - Protein bar 1 - Recovery drink
1_Shrimp Pasta Pomodoro
1_Whole wheat bagel 8oz_Cottage cheese, 1 % 1_Orange, medium
1 Protein Bar 1 Recovery Drink
1 Grilled Chicken Burrito
1_Pear & Granola Muffin 8oz. Nonfat yogurt 1 cup_ Strawberries, sliced
1 Protein Bar 1 Recovery Drink
Tuna Roll-up: 6oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sprouts and diced tomatoes
1-Protein Shake
1 Protien Bar 1 Recovery Drink
Turkey Breast Sandwich: 6 oz- Fat-free turkey breast 2 slices_Whole wheat toast 1 Leaf_Lettuce 2 slices_T omato
2_Whole wheat waffles 1/2-Banana, medium 2tbsp_Low-sugar maple syrup 8oz_Skim milk
1 Protein Bar 1 Recovery Drink
1 chicken pita
4 5
1800
6 7
6 Egg whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh squeezed juice
1 Protein Bar 1 Recovery Drink
1 white bean and tuna salad
3_Pancakes,3.o6z 2tbs_Low-sugar maple syrup 1 cup_Blueberries 8oz_Skim milk 1 tbsp_ Protein powder
1 Protien Bar 1 Recovery Drink
1_Chicken Caesar Salad 2 tbsp- CaesaI Dressnig
Guide Summary Phase 1 Meal Summary Phase 3 Meal Summary NutritionData.com
Phase 2 Level:
Lunch
Snack
Dinner
Breakfast
Pasta o
8 oz_ Cottage cheese, 1%
6oz_ Extra-lean burger patty 1-1/2oz_Low-fat melted cheese 2cups_ Salad greens w/cucumber and tomatoes 2bsp- Dressing (your choice) 1/ 2 cup_ Fresh berries
1 cup Oatmeal 8 oz Skim milk 1 tbsp Protein powder 1/2 oz Raisins
Chicken
1 oz_Turkey jerky
6 oz_ Halibut 2 tbsp_sauce (your choice) t _ Artichoke, medium
1_Whole wheat bagel 8oz_Cottage cheese, 1 % 1_Orange, medium
-up: Salad wheat tortilla prouts and atoes
8 oz_ Cottage cheese, 1%
6oz-Chicken breast 2 tbsp_sauce (your choice) 2 cups Mushroom, zucchini, and onion sauce 3 oz- Grated Parmesan cheese
1_Pear & Granola Muffin 8oz. Nonfat yogurt 1 cup_ Strawberries, sliced
8oz Nonfat plain yogurt
6oz_Salmon 2tbsp-Green Apple Salsa 1 cup Asparagus 2cups_Salad greens 2 tbsp_ Dressing (your choice)
1-Protein Shake
1 oz turkey jerky
6oz-Grilled Ahi tuna salad 2 tbsp- Lime soy vinaigrette
2_Whole wheat waffles 1/2-Banana, medium 3tbsp_Low-sugar maple syrup 8oz_Skim milk
east Sandwich: free turkey breast Whole wheat toast ttuce omato
pita
ean and tuna
n Caesar
aesaI Dressnig
1 tsp peanut butter w/ celery sticks
6 oz Italian meatloaf 2 cups spinach and romaine sauce 1-1/2 oz mozzarella cheese 2 tsp dressing (your choice)
6 Egg whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh suqeezed juice
1-1/2 String Cheese
6oz_Filet mignon 2 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms
3_Pancakes,3.o6z 2tbs_Low-sugar maple syrup 1 cup_Blueberries 8oz_Skim milk 1 tbsp_ Protein powder
NutritionData.com
:
eakfast
FULL SCREEN OFF
75% Screen
100% Screen
Phase 2 2 Snack
2400
Calories Lunch
Snack
meal milk otein powder sins
1 - Protein bar 1 - Recovery drink
1_Shrimp Pasta Pomodoro
1 oz' Low-fat cheese w/ 6 Crackers
wheat bagel ge cheese, 1 % , medium
1 Protein Bar 1 Recovery Drink
1 Grilled Chicken Burrito 1 cup gazpacho
4 tsp Hummus w/carrot sticks
Granola
1 Protein Bar 1 Recovery Drink
Tuna Roll-up: 9oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sprouts and diced tomatoes
3 cups lite popcorn 1-1/2 oz string cheese
1 Protein Bar 1 Recovery Drink
Turkey Breast Sandwich: 9 oz- Fat-free turkey breast 2 slices Whole wheat toast 1 Leaf Lettuce 2 slices Tomato 1 cup vegetable soup
8oz Nonfat fruit flavored yogurt
1 Protein Bar 1 Recovery Drink
1 chicken pita
1 oz turkey jerky 1 sourdough pretzel
at yogurt awberries, sliced
Shake
wheat waffles na, medium w-sugar up milk
tes ast Potatoes ge cheese 1 % h suqeezed juice
1 Protien Bar 1 Recovery Drink
1 white bean and tuna salad
1 tsp peanut butter w/ celery sticks 1 oz dried fruit
es,3.o6z -sugar up eberries milk otein powder
1 Protien Bar 1 Recovery Drink
1_Chicken Caesar Salad 3 tbsp- CaesaI Dressnig
2 oz soy nuts 3 cups lite popcorn
Ph Level: Dinner
Breakfast
3 Snack
9oz_ Extra-lean burger patty 3oz_Low-fat melted cheese 3cups_ Salad greens w/cucumber and tomatoes 3tbsp- Dressing (your choice) 1/ 2 cup_ Fresh berries
1 cup Oatmeal 8 oz Skim milk 1 tbsp Protein powder 1/2 oz Raisins
1 - Protein bar 1 - Recovery drink
9 3 1 1
1_Whole wheat bagel 8oz_Cottage cheese, 1 % 1_Orange, medium
1 Protein Bar 1 Recovery Drink
9oz-Chicken breast 3 tbsp_sauce (your choice) 2 cups_Mushroom, zucchini, and onion sauce 6 oz- Grated Parmesan cheese 1 cup brown rice
1_Pear & Granola Muffin 8oz. Nonfat yogurt 1 cup_ Strawberries, sliced
1 Protien Bar 1 Recovery Drink
9oz_Salmon 3tbsp-Green Apple Salsa 1 cup Asparagus 1 Backed potato 3 cups Salad greens 3 tbsp_ Dressing (your choice)
1-Protein Shake
1 Protein Bar 1 Recovery Drink
9oz-Grilled Ahi tuna salad 3 tbsp- Lime soy vinaigrette 1 whole grain roll
2_Whole wheat waffles 1/2-Banana, medium 4tbsp_Low-sugar maple syrup 8oz_Skim milk
1 Protein Bar 1 Recovery Drink
oz_ Halibut tbsp_sauce (your choice) _ Artichoke, medium cup wheat berries
9 oz italian meatloaf 1 baked potato 2 cups spinach and romaine sauce 3 oz mozzarella cheeze 3 tsp dressing (your choice)
6 Eaq whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh suqeezed juice
1 Protien Bar 1 Recovery Drink
9oz_Filet mignon 3 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms 1 cup wild rice
3_Pancakes,3.o6z 4tbs_Low-sugar maple syrup 1 cup Blueberries 8oz_Skim milk 1 tbsp_ Protein powder
1 Protein Bar 1 Recovery Drink
Phase 2 3000
Calories Lunch
Snack
Dinner
1_Shrimp Pasta Pomodoro 1 cup melon
1 oz' Low-fat cheese w/ 6 Crackers 1 sourdough pretzel
12oz_ Extra-lean burger patty 3oz_Low-fat melted cheese 4cups_ Salad greens w/cucumber and tomatoes 4tbsp- Dressing (your choice) 1/ 2 cup_ Fresh berries
1 Grilled Chicken Burrito 2 cup gazpacho
4 tsp Hummus w/carrot sticks 4 oz turkey jerky
12 oz_ Halibut 4 tbsp_sauce (your choice) 1 _ Artichoke, medium 1 cup wheat berries 1 cup wheat berries
Tuna Roll-up: 12oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sproutsa nd diced tomatoes 1 peach
1 oz almonds 3 cups lite popcorn
12oz-Chicken breast 4 tbsp_sauce (your choice) 2 cups_Mushroom, zucchini, and onion sauce 9 oz- Grated Parmesan cheese 1 cup brown rice
Turkey Breast Sandwich: 12 oz- Fat-free turkey breast 2 slices Whole wheat toast 1 Leaf Lettuce 2 slices Tomato 1 cup vegetable soup
8oz Nonfat fruit flavored yogurt 3 cups lite popcorn
12oz_Salmon 4tbsp-Green Apple Salsa 1 cup Asparagus 1 Backed potato 4 cups Salad greens 4 tbsp_ Dressing (your choice)
1 chicken pita 1 cup grapes
2 oz turkey jerky 2 soy nuts
12oz-Grilled Ahi tuna salad 4 tbsp- Lime soy vinaigrette 1 whole grain roll
1 white bean and tuna salad
1 tsp peanut butter w/ celery sticks 8 oz nonfat fruit yogurt
12 oz italian meatloaf 1 baked potato 4 cups spinach and romaine sauce 3 oz mozzarella cheeze 4 tsp dressing (your choice)
1_Chicken Caesar Salad 4 tbsp- Caesar Dressing 1 cup strawberries, sliced
1 oz low fat cheese w/6 crackers 1 sourdough pretzel
12oz_Filet mignon 4 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms 1 cup wild rice
Main Menu
Nutrition Calendar
Nutrition Guide Summary
Meal Plans Day
Level: Breakfast 1_Blueberry Muffin 8 oz nonfat plain yogurt 1 cup berries
Phas 1 Snack 1 - Recovery drink
1 2 3 4 5 6
2_Whole grain waffles 1 tbsp_ Peanut butter 8oz_Skim milk 1_Banana, medium
1_Whole grain roll 1/2cup_Low-fat ricotta cheese 4 slices Roma tomato drizzle_OIiveo il 1 cup_ Cantaloope
1800
Calories Lunch
1-Veggle burger 1/2-Whole grain bun 2cups- Salad greens 2 tbsp_ Dressing
1 pasta salad 1 Recovery Drink
1 - Recovery drink
1 cup-Black & White Bean Chili 2cups-Salad greens 2 tbsp _ Dressing
1/2 cup low fat granola 8 oz nonfat plain yogurt 1 cup strawberries
1 Recovery Drink
1 stuffed baked potato 2 cups salad greens 2 tsp Dressing
3 oatmeal pancakes 2 tsp low sugar maple syrup 1 cup applesauce
1 - Recovery drink
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 2 tsp fruit jam
1 grilled veggie focaccia 1 cup melon
1 spicy chinese noodles 1 Recovery Drink
6 7
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 2 tsp fruit jam
1 2 8 1
whole wheat bagel tsp fat-free cream cheese oz nonfat plain yogurt cup berries
1 spicy chinese noodles 1 Recovery Drink
1 vergetarian tostada 1 Recovery Drink
Guide Summary Phase 1 Meal Summary Phase 2 Meal Summary NutritionData.com
Phase 3
Lunch
Level: Snack
Dinner
Breakfast
burger e grain bun lad greens ressing
3_ Fig Newtons 1 _ Sourdough pretzel
6 oz_ Chicken 2tbsp-Apricot Sauce] 1/2-Baked yam, medium 1 cup_ Green beans, steamed 1/4_ Mango
1_Blueberry Muffin 8 oz nonfat plain yogurt 1 cup berries
alad
12_ Mini rice cakes 1 _ Frozen fruit bar
6 oz_ Halibut 2 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 2 cup_ Spinach, steamed 1 cup_ Raspberries
2_Whole grain waffles 1 tbsp_ Peanut butter 8oz_Skim milk 1_Banana, medium
ck & White i ad greens ressing
3 cups lite popcorn 4 oz nonfat frozen yogurt
6 oz- Flank steak, griIled 2tbsp_Steak sauce 1_Baked potato, medium 1 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, medium
1_Whole grain roll 1/2cup_Low-fat ricotta cheese 4 slices Roma tomato drizzle_OIiveo il 1 cup_ Cantaloope
baked potato ad greens ssing
1 oz dried fruit 2 oz soy nuts
6 oz mediterranean shrimp kebabs 1 cup white rice 1 orange medium
1/2 cup low fat granola 8 oz nonfat plain yogurt 1 cup strawberries
veggie focaccia on
8 oz fruit sorbet 12 mini rice cakes
6 2 1 2 2
oz chicken tsp BBQ sauce cup nonfat baked beans cups salad greens tsp dressing
3 oatmeal pancakes 3 tsp low sugar maple syrup 1 cup applesauce 8 oz skim milk
1 sourdough pretzel 4 oz nonfat frozen yogurt
6 2 1 1 1
oz salmon tsp dijonnaise sauce cup quinoa cup broccoli, steamed cup grapes
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 3 tsp fruit jam
inese noodles
inese noodles
1 sourdough pretzel 4 oz nonfat frozen yogurt
6 2 1 1 1
oz salmon tsp dijonnaise sauce cup quinoa cup broccoli, steamed cup grapes
rian tostada
1 medium fresh fruit 1 tsp peanut butter w/ celery sticks
6 oz pork chop with appl and sweet potato 1 cup peas 2 cups salad greens 2 tsp dressing
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 3 tsp fruit jam
1 2 8 1
whole wheat bagel tsp fat-free cream cheese oz nonfat plain yogurt cup berries
NutritionData.com
:
eakfast
ry Muffin at plain yogurt ries
grain waffles eanut butter milk , medium
grain roll w-fat eese oma tomato iveo il ntaloope
w fat granola at plain yogurt awberries
pancakes sugar maple
FULL SCREEN OFF
75% Screen
Phase 3 2
2400
Snack 1 - Recovery drink
1 Recovery Drink
1 Recovery drink
1 Recovery Drink
1 - Recovery drink
Calories Lunch
hole wheat toast t jam
1 Recovery Drink
Snack
1-Veggle burger 1/2-Whole grain bun 3cups- Salad greens 3 tbsp_ Dressing 1 cup melon
1 oz almonds 1-1/2 oz string cheese
1 pasta salad 1 cup melon
1 oz low fat tortilla chips w/ 4 tsp bean dip 1 medium fruit
2 cup-Black & White Bean Chili 3cups-Salad greens 3 tbsp _ Dressing 1 cup grapes
3 cups lite popcorn 8 oz nonfat frozen yogurt
2 3 3 1
1 oz pita chips w/ 4 tsp hummus w/ carrot sticks
stuffed baked potato cups salad greens tsp Dressing orange medium
1 grilled veggie focaccia 1 cup tabouli salad 1 peach medium
8 oz fruit sorbet 1-1/2 oz string cheese 6 crackers
1 3 3 1
1 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt
lesauce milk
ge cheese 1 % eapple chunks in
100% Screen
spicy chinese noodles cups salad greens tsp dressing cup fruit salad
wheat bagel ree cream cheese at plain yogurt ries
1 Recovery Drink
1 Recovery Drink
1 3 3 1
spicy chinese noodles cups salad greens tsp dressing cup fruit salad
1 vergetarian tostada 1 cup fruit salad
1 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt
1 oz Cashwers 1 oz Dried Fruit
Ph Level: Dinner
Breakfast
9 oz_ Chicken 3tbsp-Apricot Sauce 1-Baked yam, medium 1 cup_ Green beans, steamed 3 cups salad greens 3 tbsp dressing 1/4 Mango
1_Blueberry Muffin 8 oz nonfat plain yogurt 1 cup berries 1/2 cup low fat granola
9 oz_ Halibut 3 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 3 cup_ Spinach, steamed 1 peach
2_Whole grain waffles 2 tbsp_ Peanut butter 8oz_Skim milk 1_Banana, medium
9 oz- Flank steak, griIled 3tbsp_Steak sauce 1_Baked potato, medium 2 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, medium
1_Whole grain roll 1/2cup_Low-fat ricotta cheese 4 slices Roma tomato drizzle_OIiveo il 1 cup_ Cantaloope
9 oz mediterranean shrimp kebabs 1 cup white rice 3 cups salad greens 3 tsp dressing 1 cup melon
1/2 cup low fat granola 8 oz nonfat plain yogurt 1 cup strawberries
9 3 1 3 3 1
oz chicken tsp BBQ sauce cup nonfat baked beans cups salad greens tsp dressing cup fruit salad
4 oatmeal pancakes 4 tsp low sugar maple syrup 1 cup applesauce 8 oz skim milk
9 3 1 1 1
oz salmon tsp dijonnaise sauce cup quinoa cup broccoli, steamed cup grapes
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 4 slices whole wheat toast 3 tsp fruit jam
3 Snack 1 - Recovery drink
1 Recovery Drink
1 - Recovery drink
1 Recovery Drink
1 - Recovery drink
1 Recovery Drink
9 3 1 1 1
oz salmon tsp dijonnaise sauce cup quinoa cup broccoli, steamed cup grapes
9 oz pork chop with appl and sweet potato 1 cup peas 3 cups salad greens 3 tsp dressing
8 oz cottage cheese 1 % 1 cup pineapple chunks in water 4 slices whole wheat toast 3 tsp fruit jam
1 whole wheat bagel 2 tsp fat-free cream cheese 8 oz nonfat plain yogurt 1 cup berries 1/2 cup low fat granola
1 Recovery Drink
1 Recovery Drink
Phase 3 3000
Calories Lunch
Snack
Dinner
1-Veggle burger 1-Whole grain bun 4cups- Salad greens 4 tbsp_ Dressing 1 cup melon
1 oz almonds 1 oz dried fruit 8 oz nonfat frozen yogurt
12 oz_ Chicken 4tbsp-Apricot Sauce 1-Baked yam, medium 1 cup_ Green beans, steamed 4 cups salad greens 4 tst dressing 1/4 Mango
1 pasta salad 1 cup melon
1 oz low fat tortilla chips w/ 4 tsp bean dip 1 frozen fruit bar
12 oz_ Halibut 4 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 3 cup_ Spinach, steamed 1 peach
2 cup-Black & White Bean Chili 4cups-Salad greens 3 tbsp _ Dressing4 1 cup grapes 6 crackers
3 cups lite popcorn 8 oz nonfat frozen yogurt 2 oz soy nuts
12 oz- Flank steak, griIled 4tbsp_Steak sauce 1_Baked potato, medium 2 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, medium
2 4 4 1
1 oz pita chips w/ 4 tsp hummus w/ carrot sticks 1 oz died fruit
12 oz mediterranean shrimp kebabs 1 cup white rice 4 cups salad greens 4 tsp dressing 1 cup melon
1 grilled veggie focaccia 1 cup tabouli salad 1 peach medium
8 oz fruit sorbet 1-1/2 oz string cheese 6 crackers 3 cups lite popcorn
12 oz chicken 4 tsp BBQ sauce 1 cup nonfat baked beans 4 cups salad greens 4 tsp dressing 1 cup fruit salad
1 4 4 1
1 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt
12 oz salmon 4 tsp dijonnaise sauce 1 cup quinoa 1 cup broccoli, steamed 1 cup grapes
stuffed baked potato cups salad greens tsp Dressing orange medium
spicy chinese noodles cups salad greens tsp dressing cup fruit salad
1 4 4 1
spicy chinese noodles cups salad greens tsp dressing cup fruit salad
1 vergetarian tostada 1 cup fruit salad
1 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt
12 oz salmon 4 tsp dijonnaise sauce 1 cup quinoa 1 cup broccoli, steamed 1 cup grapes
1 oz Cashwers 1 oz Dried Fruit 1 sourdough pretzel
12 oz pork chop with appl and sweet potato 1 cup peas 4 cups salad greens 4 tsp dressing
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Tuesday, September 21, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
PROTEINS 5 x 2 x DAIRY 1 x FRUIT VEGETABLES 2 x 1 x FATS 1 x CARBS Single Snack 1 x Double Snack 0 x 1 x Bar 1 Drink CONDIMENTS 1 x
2
3
x x
4
5
6
7
8
9
Actual Srvgs
Srv + / -
Calories
300 120 100 100 240 400 100 400 200 0 100
3 1 1
x x x
2 2 2 1
x
2 1
0 1
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
2060 1800
Phase 1 Meal Plans
Daily Target Percentage
114%
WATER (oz) Notes:
5
3
2
8
18
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
FAT SHREDDER
Phase 1
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
1
Week
Days 1-28 Wednesday, September 22, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Thursday, September 23, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Friday, September 24, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Saturday, September 25, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Sunday, September 26, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Monday, September 27, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
1
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
0
Week 1 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Tuesday, September 28, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
FAT SHREDDER
Phase 1
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
2
Week
Days 1-28 Wednesday, September 29, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Thursday, September 30, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Friday, October 01, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Saturday, October 02, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Sunday, October 03, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Monday, October 04, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
2
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 2 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Tuesday, October 05, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Wednesday, October 06, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Thursday, October 07, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Friday, October 08, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Saturday, October 09, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Sunday, October 10, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Monday, October 11, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
3
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 3 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Tuesday, October 12, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Wednesday, October 13, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Thursday, October 14, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Friday, October 15, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Saturday, October 16, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Sunday, October 17, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 1
FAT SHREDDER
Days 1-28
Monday, October 18, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
4
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 5 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 1 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 4 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Phase 1 Meal Plans
Daily Target Percentage
0%
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Tuesday, October 19, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Wednesday, October 20, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Thursday, October 21, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Friday, October 22, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Saturday, October 23, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Sunday, October 24, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Monday, October 25, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
5
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 5 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Tuesday, October 26, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
6
Week
Days 29-56 Wednesday, October 27, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Thursday, October 28, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Friday, October 29, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Saturday, October 30, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Sunday, October 31, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
<= Enter Your Body Weight If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
NutritionData.com
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Monday, November 01, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
6
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 6 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
7
Week
Days 29-56 Tuesday, November 02, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
7
Week
Days 29-56 Wednesday, November 03, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
7
Week
Days 29-56 Thursday, November 04, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Friday, November 05, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
7
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
7
Week
Days 29-56 Saturday, November 06, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Sunday, November 07, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
7
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Monday, November 08, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
7
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 7 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
8
Week
Days 29-56 Tuesday, November 09, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
8
Week
Days 29-56 Wednesday, November 10, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
8
Week
Days 29-56 Thursday, November 11, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Friday, November 12, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
8
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENERGY BOOSTER
Phase 2
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
8
Week
Days 29-56 Saturday, November 13, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Sunday, November 14, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
8
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 2
ENERGY BOOSTER
Days 29-56
Monday, November 15, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
x
8
Week
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 4 2 DAIRY 1 FRUIT VEGETABLES 2 1 FATS 2 CARBS Single Snack 1 Double Snack 0 1 Bar 1 Drink CONDIMENTS 1
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0
0 0 0
Week 8 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 2 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
9
Week
Days 57-90 Tuesday, November 16, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
9
Week
Days 57-90 Wednesday, November 17, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
9
Week
Days 57-90 Thursday, November 18, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, November 19, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
9
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
9
Week
Days 57-90 Saturday, November 20, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, November 21, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
9
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, November 22, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
9
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 9 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
10
Week
Days 57-90 Tuesday, November 23, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
10
Week
Days 57-90 Wednesday, November 24, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
10
Week
Days 57-90 Thursday, November 25, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, November 26, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
10
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
10
Week
Days 57-90 Saturday, November 27, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, November 28, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
10
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, November 29, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
10
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 10 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
11
Week
Days 57-90 Tuesday, November 30, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
11
Week
Days 57-90 Wednesday, December 01, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
11
Week
Days 57-90 Thursday, December 02, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, December 03, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
11
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
11
Week
Days 57-90 Saturday, December 04, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, December 05, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
11
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, December 06, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
11
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 11 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
12
Week
Days 57-90 Tuesday, December 07, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
12
Week
Days 57-90 Wednesday, December 08, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
12
Week
Days 57-90 Thursday, December 09, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, December 10, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
12
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
12
Week
Days 57-90 Saturday, December 11, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, December 12, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
12
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, December 13, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
12
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 12 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
13
Week
Days 57-90 Tuesday, December 14, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
13
Week
Days 57-90 Wednesday, December 15, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
13
Week
Days 57-90 Thursday, December 16, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Friday, December 17, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
13
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Phase 3
Zoom 75
Nutrition Calendar Nutrition Guide Summary
ENDURANCE MAXIMIZER
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
<= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
NutritionData.com
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
13
Week
Days 57-90 Saturday, December 18, 2010 Calculate Your Resting Metabolic Rate (RMR)
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Sunday, December 19, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
13
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Main Menu
Zoom 75
Nutrition Calendar Nutrition Guide Summary
Phase 3
ENDURANCE MAXIMIZER
Days 57-90
Monday, December 20, 2010
Calculate Your Resting Metabolic Rate (RMR)
Calculate Your Daily Activity Burn (DAB) Now Add the Calories Needed for Exercise
119.00
x
10
1190.00 1190.00
20%
=
238.00
2028.00
+ 238 + 600 =
NutritionData.com <= Enter Your Body Weight
Place an X in the Table below as Meals are Consumed and
ENERGY AMOUNT
DAB
13
Week
If Changed from Prev Day
DAILY ACTIVITY BURN
x
YOUR RMR
1190.00
=
YOUR RMR
Level
1
RMR (IN CALORIES)
Body Weight
Zoom 100
keep track of your daily servings and calories
1800
YOUR NUTRITION LEVEL DAILY CALORIES GOAL Goal Srvgs
1
2
3
4
5
6
7
8
9
PROTEINS 2 1 DAIRY 2 FRUIT VEGETABLES 2 1 FATS 3 CARBS Single Snack 2 Double Snack 0 0 Bar 1 Drink CONDIMENTS 2
Actual Srvgs
Srv + / -
Calories
0 0 0 0 0 0 0 0 0 0 0
0 0 0 0 0 0 0 0 0
0 0
Week 13 Totals
TOTAL CALORIES YOU HAVE EATEN FOR THE DAY
Daily Calories Report
YOUR TOTAL CALORIES GOAL FOR THE DAY
0 1800
Daily Target Percentage
0%
Phase 3 Meal Plans
WATER (oz) Notes:
0
TOTAL OZ
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 2060
Week 1 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
10,540
9/21
9/22
9/23
9/24
9/25
9/26
9/27
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
5
5
5
5
5
5
5
35
Actual Servings
3
0
0
0
0
0
0
3
+ / - Servings Goal
2
5
5
5
5
5
5
32
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
1
2
2
2
2
2
2
13
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
0
1
1
1
1
1
1
6
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
2
0
0
0
0
0
0
2
+ / - Servings Goal
0
2
2
2
2
2
2
12
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
2
0
0
0
0
0
0
2
+ / - Servings Goal
-1
1
1
1
1
1
1
5
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
2
0
0
0
0
0
0
2
+ / - Servings Goal
-1
1
1
1
1
1
1
5
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
0
1
1
1
1
1
1
6
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
2
0
0
0
0
0
0
2
+ / - Servings Goal
-2
0
0
0
0
0
0
-2
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
0
1
1
1
1
1
1
6
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
1
0
0
0
0
0
0
1
+ / - Servings Goal
0
1
1
1
1
1
1
6
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 2 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
9/28
9/29
9/30
10/1
10/2
10/3
10/4
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
5
5
5
5
5
5
5
35
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
5
5
5
5
5
5
5
35
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings GLal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 3 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
10/5
10/6
10/7
10/8
10/9
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
5
5
5
5
5
5
5
35
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
5
5
5
5
5
5
5
35
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
10/10 10/11
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 4 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
10/12 10/13 10/14 10/15 10/16 10/17 10/18 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
5
5
5
5
5
5
5
35
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
5
5
5
5
5
5
5
35
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 5 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
10/19 10/20 10/21 10/22 10/23 10/24 10/25 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
4
4
4
4
4
4
4
28
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
4
4
4
4
4
4
4
28
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 6 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
10/26 10/27 10/28 10/29 10/30 10/31
11/1
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
4
4
4
4
4
4
4
28
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
4
4
4
4
4
4
4
28
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 7 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/2
11/3
11/4
11/5
11/6
11/7
11/8
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
4
4
4
4
4
4
4
28
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
4
4
4
4
4
4
4
28
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 8 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/9
11/10 11/11 11/12 11/13 11/14 11/15
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
4
4
4
4
4
4
4
28
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
4
4
4
4
4
4
4
28
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 9 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/16 11/17 11/18 11/19 11/20 11/21 11/22 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 10 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/23 11/24 11/25 11/26 11/27 11/28 11/29 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 11 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
11/30
12/1
12/2
12/3
12/4
12/5
12/6
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 12 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
12/7
12/8
12/9
Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
12/10 12/11 12/12 12/13
Calories and Meal Serving Summaries for the Week Calories Goal for Week Actual Calories for Week
12600 0
Week 13 Totals
Daily Calories Report NutritionData.com
Jane or John Fitness
Calories Under / (Over) For Week
12,600
12/14 12/15 12/16 12/17 12/18 12/19 12/20 Tue
Wed
Thu
Fri
Sat
Sun
Mon
Totals
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
3
3
3
3
3
3
3
21
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
3
3
3
3
3
3
3
21
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
Goal Servings
0
0
0
0
0
0
0
0
Double Snack Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
0
0
0
0
0
0
0
0
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
0
0
0
0
0
0
0
0
Goal Servings
1
1
1
1
1
1
1
7
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
1
1
1
1
1
1
1
7
Goal Servings
2
2
2
2
2
2
2
14
Actual Servings
0
0
0
0
0
0
0
0
+ / - Servings Goal
2
2
2
2
2
2
2
14
PROTEINS DAIRY FRUIT VEGETABLES FATS CARBS Single Snack
Bar Drink CONDIMENTS
Daily Calories Report Total Daily Calories Consumed
Day
Date / Meal Log
Day of Week
Body Weight
1
09/21/10
Tuesday
119.00
2
09/22/10
Wednesday
119.00
-
1,800
3
09/23/10
Thursday
119.00
-
1,800
4
09/24/10
Friday
119.00
-
1,800
5
09/25/10
Saturday
119.00
-
1,800
6
09/26/10
Sunday
119.00
-
1,800
7
09/27/10
Monday
119.00
-
1,800
8
09/28/10
Tuesday
119.00
-
1,800
9
09/29/10
Wednesday
119.00
-
1,800
10
09/30/10
Thursday
119.00
-
1,800
11
10/01/10
Friday
119.00
-
1,800
12
10/02/10
Saturday
119.00
-
1,800
13
10/03/10
Sunday
119.00
-
1,800
14
10/04/10
Monday
119.00
-
1,800
15
10/05/10
Tuesday
119.00
-
1,800
16
10/06/10
Wednesday
119.00
-
1,800
17
10/07/10
Thursday
119.00
-
1,800
18
10/08/10
Friday
119.00
-
1,800
19
10/09/10
Saturday
119.00
-
1,800
20
10/10/10
Sunday
119.00
-
1,800
21
10/11/10
Monday
119.00
-
1,800
22
10/12/10
Tuesday
119.00
-
1,800
23
10/13/10
Wednesday
119.00
-
1,800
24
10/14/10
Thursday
119.00
-
1,800
25
10/15/10
Friday
119.00
-
1,800
26
10/16/10
Saturday
119.00
-
1,800
27
10/17/10
Sunday
119.00
-
1,800
28
10/18/10
Monday
119.00
-
1,800
29
10/19/10
Tuesday
119.00
-
1,800
30
10/20/10
Wednesday
119.00
-
1,800
31
10/21/10
Thursday
119.00
-
1,800
32
10/22/10
Friday
119.00
-
1,800
33
10/23/10
Saturday
119.00
-
1,800
34
10/24/10
Sunday
119.00
-
1,800
35
10/25/10
Monday
119.00
-
1,800
36
10/26/10
Tuesday
119.00
-
1,800
2,060
Ful
Daily Under / (Over) Calories Goal Calories Goal
1,800
(260)
Daily Calories Report Day of Week
Body Weight
Total Daily Calories Consumed
10/27/10
Wednesday
119.00
-
1,800
38
10/28/10
Thursday
119.00
-
1,800
39
10/29/10
Friday
119.00
-
1,800
40
10/30/10
Saturday
119.00
-
1,800
41
10/31/10
Sunday
119.00
-
1,800
42
11/01/10
Monday
119.00
-
1,800
43
11/02/10
Tuesday
119.00
-
1,800
44
11/03/10
Wednesday
119.00
-
1,800
45
11/04/10
Thursday
119.00
-
1,800
46
11/05/10
Friday
119.00
-
1,800
47
11/06/10
Saturday
119.00
-
1,800
48
11/07/10
Sunday
119.00
-
1,800
49
11/08/10
Monday
119.00
-
1,800
50
11/09/10
Tuesday
119.00
-
1,800
51
11/10/10
Wednesday
119.00
-
1,800
52
11/11/10
Thursday
119.00
-
1,800
53
11/12/10
Friday
119.00
-
1,800
54
11/13/10
Saturday
119.00
-
1,800
55
11/14/10
Sunday
119.00
-
1,800
56
11/15/10
Monday
119.00
-
1,800
57
11/16/10
Tuesday
119.00
-
1,800
58
11/17/10
Wednesday
119.00
-
1,800
59
11/18/10
Thursday
119.00
-
1,800
60
11/19/10
Friday
119.00
-
1,800
61
11/20/10
Saturday
119.00
-
1,800
62
11/21/10
Sunday
119.00
-
1,800
63
11/22/10
Monday
119.00
-
1,800
64
11/23/10
Tuesday
119.00
-
1,800
65
11/24/10
Wednesday
119.00
-
1,800
66
11/25/10
Thursday
119.00
-
1,800
67
11/26/10
Friday
119.00
-
1,800
68
11/27/10
Saturday
119.00
-
1,800
69
11/28/10
Sunday
119.00
-
1,800
70
11/29/10
Monday
119.00
-
1,800
71
11/30/10
Tuesday
119.00
-
1,800
72
12/01/10
Wednesday
119.00
-
1,800
Day
Date / Meal Log
37
Daily Under / (Over) Calories Goal Calories Goal
Ful
Daily Calories Report Day of Week
Body Weight
Total Daily Calories Consumed
12/02/10
Thursday
119.00
-
1,800
74
12/03/10
Friday
119.00
-
1,800
75
12/04/10
Saturday
119.00
-
1,800
76
12/05/10
Sunday
119.00
-
1,800
77
12/06/10
Monday
119.00
-
1,800
78
12/07/10
Tuesday
119.00
-
1,800
79
12/08/10
Wednesday
119.00
-
1,800
80
12/09/10
Thursday
119.00
-
1,800
81
12/10/10
Friday
119.00
-
1,800
82
12/11/10
Saturday
119.00
-
1,800
83
12/12/10
Sunday
119.00
-
1,800
84
12/13/10
Monday
119.00
-
1,800
85
12/14/10
Tuesday
119.00
-
1,800
86
12/15/10
Wednesday
119.00
-
1,800
87
12/16/10
Thursday
119.00
-
1,800
88
12/17/10
Friday
119.00
-
1,800
89
12/18/10
Saturday
119.00
-
1,800
90
12/19/10
Sunday
119.00
-
1,800
91
12/20/10
Monday
119.00
-
1,800
Day
Date / Meal Log
73
Daily Under / (Over) Calories Goal Calories Goal
Ful
ories Report
Full Screen Off Accrued Calories Under / (Over) Goal (260)
-
ories Report
Full Screen Off Accrued Calories Under / (Over) Goal
-
ories Report
Full Screen Off Accrued Calories Under / (Over) Goal
-
Main Menu
Nutrition Calendar
Nutrition Guide
Daily Calories Re
Daily Calories Chart: Consumed 3300
2800
2300
1800
1300
800
9/23 9/27 10/1 10/5 10/9 10/13 10/17 10/21 10/25 10/29 11/2 11/6 11/10 11 Daily10/23 Calories Consumed Daily Target 9/21 9/25 9/29 10/3 10/7 10/11 10/15Total 10/19 10/27 10/31 11/4 11/8 Calories 11/12
Daily Calories Report
Zoom 75
Zoom 100
rt: Consumed vs. Target
11/2 11/6 11/10 11/14 11/18 11/22 11/26 11/30 12/4 12/8 12/12 12/16 d Daily Target 31 11/4 11/8 Calories 11/12 11/16 11/20 11/24 11/28 12/2 12/6 12/10 12/14 12/18
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