@ BEACHBODY STEP-BY-STEP NUTRITION GUIDE INCLUDES THE FAMOUS MICHI'S LADDER Plus! 'e Meal - Plans Na os 1 tS msn and you'll have the answers you need!6 STEPS LOM lately your body. se), Ba 1] CONTROL your portions, Don't eat until you are fll; at until you'e not hungry. PAY ATTENTION fo everything you eat Fresh veggies, lean meats, and foods lower in fat ard higher i iver are the basis of our nutrition guide. CONSISTENT 5x-a-day eating schedule. IMPORTANT! Stick to the schedule so you do not get hungry and overeat, ‘and so your body has enough fue! to rebuild after exercise. HYDRATE AND CLEANSE your body by drinking water. at least 2 liters (8 glasses) per day. FORTIFY ‘your diet with a mutivitamin, ‘An exceptional multivitamin ensures that you get al the nutrients you reed when cutting calories. REFRAIN from eating at the wrong time: When you work out and especially when you sleep, you want your body tobe in “fat-burning mode.” Your body is around 70% water. Drink} GH] contro. your portions. In general, eat hal of what the chet serves you in a retaurant, An adequate portion for a meal is 3 ounces of protein (like chicken, tuna, or lean gound beef, which is about the se of your palm. Dont et Unt yu ae ful eat unl you'e not hungry. Same goes for salad dressing. Ona large sald, tt to just enough to taste. One or two tablespoons shot do the tick. ‘Control Your Calote intake and Portion size ‘This is what we call the “Classic Calorie Equation.” Your daily exercise routine wil increase the amount of calories you burn each day. If you also make sure that you eat fewer calaries than you burn, pool|— you burn excess stored fat. I's a simple, scientifically proven fact that never fails. And here's how to do it Calories in: First, regulate how many calories yu consume. We recommend that if “trimming fat is your goal, 1,200 to 1,500 calories per dayis | fF 2 low as you want to go. Any ' lower and your body wil think its starving and reset your metabolism. Targeting @ number that is 500 calonies per day less than you bur wil result in losing 2 ‘pound per week. We recommend staring wih 1,200 to 2,000 Calories per day, depending on your goal, which wl steer you ‘away from lage portions. Add ‘calories only when you feel you . ‘need addtional energy. After al, food is fuel (Trat'sa generat quite forte mons of pope who wi a6 tis, For mae specie ents sto your perso corned, we sugges) cal aed Gen or et ee) Calories out: ‘Second, approximate how many calories your body uses each day Using the following arid, which is calculated based on your body weight, your lifestyle, and the assumption that you will burn 300 calories in every rigorous 30-minute workout (Pts posse to bun 800 eae pr hau wth Beachbody pops, ut we ‘ecomanen you Sor wi 500-600 per hor, ass sae to underestimate at Wt)CALORIE EQUATION: ‘calories burned - calories eaten = calorie deficit ache a cee Now that you have an estimate of how many calories your body needs, you just need to make sure that you consume lass than that, and your body will be forced to access its stored fat to make up the difference. That's how you lose fat: Force your body to use stored energy by controlling the “energy” (aka calories) you putin. | “Above 200 pounds, 100 cles foreach addtional 10 pounds. ‘once you accumulate 0 3,500-coleriedetct, youve burned of 1 pound of ft! By conlin the calorie dete, you can control your weightloss: Ton rere eee cre: Pe eee eater enero 5 | Petre eee tr ee earn 11600 calories = lose 1/2 pound a day, 45 tbs of ft in 90 days This has been proven repeatedly in dlrcal trials, in Hollywood, and by the general public. The Daily Deficit works. If you want to hit avery specfic weight loss goal, this is how you can do it, to the pound, to the day. And we'e not taking water weight—we'e talking about ‘burning off significant stored fat. The trck s to be disciplined about calorie intake. E] Pay ATTENTION to everything you eat ‘What you eat has a dct effect on everything from the way your body works to your mood to the amount of fat your bady bums or stores. For long-term weight management (and health), we suggest that you pay attention to everything you eat and use the eyeball method” of controling portion size. Balancing the type of foods you're eating and always making sure you're geting enough protein** are also important. We recommend using Michi's Ladder to guide your food choices throughout the day. The closer you are to the top, the better results you wil get. I's a direct relationship that cannot be overemphasized. No matter how much ‘you work out, if you don’t make smarter food choices, you will ‘ot see that layer of padding around your waist or thighs go ‘away. On the other hand, if you give yourself three solid weeks of eating at the top of Michi’s Ladder, the results wil startle you BEM ne eee ane Cea kant el on NT ae) eeu ue come from carbs, 30% from protein, and 30% from fat. Beachbody Rules for Choosing Foods > Use fresh vegetables to replace processed foods and you will lose weight > ‘Skinless white meat is generally a better choice than red meat > Egg whites have less fat than whole eggs. > When looking ata plate of food you suspects high in fat ike pizza) ‘or carbohydrates (ike pasta), eat half the heping you would normally eat. Do not overeat > Choose low-density high-ber foods whenever possible, “The “eyebat method means owing Mow mich ou shal et by ooking at & ord habe ol for ksi Faw much i noah oding tothe book The Zone by Dk, Bary Seas, you need 75-120 grams of