Enter Your 90 Day Start Date Below Wednesday, May 23, 2012 Copyright, 2007 Bill Knighton. All Rights Reserved. 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
90 Day Program Nutrition Guide SummaryPHASE GOAL PROTEIN CARBS FAT
FAT SHREDDER50% 30% 20%
(Days 1 - 28)
ENERGY BOOSTER40% 40% 20%
(Days 29 - 56)
ENDURANCE MAXIMIZER20% 60% 20%
Days (57 - 90)
Body Fat Range Targets
Phase 1Phase 2Phase 3
For Women:
Measure Body Fat at start of program and at the end of each phase to measure progress
Main Menu Nutrition Calendar NutritionData.com Nutrition.gov Daily Calories Report
A high-protein-based diet designed to help you strengthen muscle while simultaneously and rapidly shedding fat from your body.
A balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance.
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!
Determine Your Nutrition Level
· For Men: Fit - 14-17% · Athlete - 10-13% Portions Meal Plans
Determining Your Nutrition Level Your Calories & Nutrition Level will
1 Calculate your RMR RMR = YOUR BODY WEIGHT X 10 Automatically be Calculated at the
2 DAB = RMR X 20% Beginning of Each Day's Meal Log
3 Calculate your Energy Amount EA = RMR + DAB + 600
Nutrition Level ChartEA = 1800 to 2399 = Level 1 1800 calories per day
EA = 2400 to 2999 = Level 2 2400 calories per day
EA = 3000 to = Level 3 3000 calories per day
Body Weight RMR (IN CALORIES) Your Nutrition
195.00 x 10 = 1950.00 Level will be
YOUR RMR DAILY ACTIVITY BURN calculated each
1950.00 x 20% = 390.00
YOUR RMR DAB ENERGY AMOUNT your daily meal log.
1950.00 + 390 + 600 = 2940.00
Based on your Body Weight You Are At Level 2 And Your Daily Calories Goal = 2400
Calculate your Daily Activity Burn (DAB)
top
Calculate Your (RMR)
Calculate Your DAB day at the top of
Calculatote Your EA
Meal Log, Day 1
top
A45
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B46
BILL: Enter Your Body Weight Here.
A48
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A51
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
Customizing the Phases
Phase II - Can be extended if you feel you are doing well in this phase and want to keep going.
Phase I Fat Shredder Portion PlanLevel I Portions Level III PortionsProteins - 5 Proteins - 9Dairy - 2 Dairy - 4Fruits - 1 Fruit - 2Vegetables - 2 Vegetables - 4Fats - 1 Fats - 1Carbs - 1 Carbs - 1Condiments - 1 Condiments - 2Snacks - 1 Single Snacks - 2 DoublesP90X Recovery Drink - 1 P90X Recovery Drink - 1P90X Protein Bar - 1 P90X Protein Bar - 1Level II PortionsProteins - 7Dairy - 3Fruit - 1Vegetables - 4Fats - 1Carbs - 1Condiments - 2Snacks - 1 DoubleP90X Recovery Drink - 1P90X Protein Bar - 1
Phase I - Can be extended if you feel you need to drop more body fat, but still have enough energy to do workouts. Can be shortened if your body fat is already low or you aren’t getting enough energy for workouts.
Phase III - Optional phase for those who really want to push to the limit. It is recommended, however, that everyone try this phase at some point.
top
Phase II Energy Booster Portion Plan
Level I Portions Level III PortionsProteins - 4 Proteins - 8Dairy - 2 Dairy - 2Fruit - 1 Fruit - 2Vegetables - 2 Vegetables- 3Fats - 1 Fats - 1Carbs - 2 Carbs - 3Condiments - 1 Condiments - 3Snacks - 1 Single Snacks - 1 Double, 1 SingleRecovery Drink - 1 Recovery Drink - 1Protein Bar - 1 Protein Bar - 1Level II PortionsProteins - 6Dairy - 2Fruit - 1Vegetables - 3Fats - 1Carbs - 3Condiments - 1.5Snacks - 1 DoubleRecovery Drink - 1Protein Bar - 1 top
Portion Plan Foods (the same for all phases and levels except snacks)Fats Carbohydrates1 tbsp = 120 calories = 1 serving 200 calories per servingOlives, avocado, canola oil, olive oil, flaxseed oil - 1 medium whole wheat bagelProteins - 1 cup baked beans100 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 top
Dairy Products Fruits120 calories per serving 100 calories per serving- 1.5 oz. low fat cheese - 1 medium apple- 1 oz. 1% cottage cheese - 1 cup apricots- 1.5 oz. feta cheese - 1 medium banana- 1.5 oz. semisoft goat cheese - 1/4 medium cantaloupe- 1.5 oz. part skim mozzarella - 1 cup cherries- 3 oz. parmesan cheese - 1 oz. dried fruit- 8 oz. skim milk - 6 oz. fresh squeezed juice- 1.5 oz. soy cheese - 1 medium grapefruit- 8 oz. soy milk - 1 cup grapes- 8 oz. nonfat plain yogurt - 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
Vegetables50 calories per serving1 cup of cooked veggies, veggie juice, or veggie soup2 cups of leafy greens
Condiments2 tbsp = 50 calories = 1 servingLowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
Snacks Singles (Phase II)Single Serving Snack = 100 calories - 8 oz. 1% cottage cheeseDouble Serving Snack = 200 calories - 1 oz. dried fruitSingles (Phase I) - 1/2 Protein Bar- 1 oz. lowfat cheese - 1 tbsp. peanut butter w/celery- 8 oz. 1% cottage cheese - 3 cups light popcorn- 1 oz. dried fruit - 1 large sourdough pretzel- 1 frozen fruit bar - 2 oz. soy nuts- 8 oz. fruit sorbet - 1.5 oz. string cheese- 12 mini rice cakes - 1 oz. turkey jerky- 4 oz. nonfat frozen yogurt - 8 oz. nonfat plain yogurt- 1/2 Protein Bar Doubles- 1 tbsp peanut butter w/celery sticks - 1 oz. lowfat cheese with 6 crackers- 2 oz. soy nuts - 12 oz. 1% cottage cheese- 1.5 oz. string cheese - 4 tbsp hummus with carrot sticks- 1 oz. turkey jerky - 1 oz. nuts- 8 oz. nonfat plain yogurt - 1 Protein BarDoubles - 12-16 oz. Recovery Drink- 12 oz. 1% cottage cheese - 4 oz. soy nuts- 1 oz. nuts (almonds, cashews, pecans, pistachios) - 3 oz. string cheese- 12-16 oz. Recovery drink - 2 oz. turkey jerky- 1 Protein Bar - 8 oz. nonfat fruit flavored yogurt- 4 oz. soy nuts- 3 oz. string cheese- 2 oz. turkey jerky top
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 yogurtDoubles- 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, this 3-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 and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet. top
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
ENTER YOUR BEGINNING WEIGHT HERE. YOU CAN ENTER WEIGHT CHANGES DAILY ON EACH MEAL LOG.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 1Days 1-28 Thursday, May 24, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 1Days 1-28 Friday, May 25, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 1Days 1-28 Saturday, May 26, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 1Days 1-28 Sunday, May 27, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 1Days 1-28 Monday, May 28, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 1Days 1-28 Tuesday, May 29, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 2Days 1-28 Wednesday, May 30, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 2Days 1-28 Thursday, May 31, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 2Days 1-28 Friday, June 1, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 2Days 1-28 Saturday, June 2, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 2Days 1-28 Sunday, June 3, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 2Days 1-28 Monday, June 4, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 2Days 1-28 Tuesday, June 5, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 3Days 1-28 Wednesday, June 6, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 3Days 1-28 Thursday, June 7, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 3Days 1-28 Friday, June 8, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 3Days 1-28 Saturday, June 9, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 3Days 1-28 Sunday, June 10, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 3Days 1-28 Monday, June 11, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 3Days 1-28 Tuesday, June 12, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 4Days 1-28 Wednesday, June 13, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 4Days 1-28 Thursday, June 14, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 4Days 1-28 Friday, June 15, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 4Days 1-28 Saturday, June 16, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 4Days 1-28 Sunday, June 17, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 4Days 1-28 Monday, June 18, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
FAT SHREDDER Week 4Days 1-28 Tuesday, June 19, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 5Days 29-56 Wednesday, June 20, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 5Days 29-56 Thursday, June 21, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 5Days 29-56 Friday, June 22, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 5Days 29-56 Saturday, June 23, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 5Days 29-56 Sunday, June 24, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 5Days 29-56 Monday, June 25, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 5Days 29-56 Tuesday, June 26, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 6Days 29-56 Wednesday, June 27, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 6Days 29-56 Thursday, June 28, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 6Days 29-56 Friday, June 29, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 6Days 29-56 Saturday, June 30, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 6Days 29-56 Sunday, July 1, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 6Days 29-56 Monday, July 2, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 6Days 29-56 Tuesday, July 3, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 7Days 29-56 Wednesday, July 4, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 7Days 29-56 Thursday, July 5, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 7Days 29-56 Friday, July 6, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 7Days 29-56 Saturday, July 7, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: This Body Weight Entry Comes From Week 6 Check Up Page.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 7Days 29-56 Sunday, July 8, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 7Days 29-56 Monday, July 9, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 7Days 29-56 Tuesday, July 10, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 8Days 29-56 Wednesday, July 11, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 8Days 29-56 Thursday, July 12, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 8Days 29-56 Friday, July 13, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 8Days 29-56 Saturday, July 14, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 8Days 29-56 Sunday, July 15, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 8Days 29-56 Monday, July 16, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENERGY BOOSTER Week 8Days 29-56 Tuesday, July 17, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 2) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 9Days 57-90 Wednesday, July 18, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 9Days 57-90 Thursday, July 19, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 9Days 57-90 Friday, July 20, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 9Days 57-90 Saturday, July 21, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 9Days 57-90 Sunday, July 22, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 9Days 57-90 Monday, July 23, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 9Days 57-90 Tuesday, July 24, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 10Days 57-90 Wednesday, July 25, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 10Days 57-90 Thursday, July 26, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 10Days 57-90 Friday, July 27, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 10Days 57-90 Saturday, July 28, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 10Days 57-90 Sunday, July 29, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 10Days 57-90 Monday, July 30, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 10Days 57-90 Tuesday, July 31, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 11Days 57-90 Wednesday, August 1, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 11Days 57-90 Thursday, August 2, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 11Days 57-90 Friday, August 3, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 11Days 57-90 Saturday, August 4, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 11Days 57-90 Sunday, August 5, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 11Days 57-90 Monday, August 6, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 11Days 57-90 Tuesday, August 7, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 12Days 57-90 Wednesday, August 8, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 12Days 57-90 Thursday, August 9, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 12Days 57-90 Friday, August 10, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 12Days 57-90 Saturday, August 11, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 12Days 57-90 Sunday, August 12, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 12Days 57-90 Monday, August 13, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 12Days 57-90 Tuesday, August 14, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 13Days 57-90 Wednesday, August 15, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 13Days 57-90 Thursday, August 16, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 13Days 57-90 Friday, August 17, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 13Days 57-90 Saturday, August 18, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 13Days 57-90 Sunday, August 19, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 13Days 57-90 Monday, August 20, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
ENDURANCE MAXIMIZER Week 13Days 57-90 Tuesday, August 21, 2012
Body Weight RMR (IN CALORIES) <= Enter Your Body Weight
0.00 x 10 = 0.00 If Changed from Prev Day
YOUR RMR DAILY ACTIVITY BURN Place an X in the Table below
0.00 x 20% = 0.00 as Meals are Consumed and
YOUR RMR DAB ENERGY AMOUNT keep track of your daily
0.00 + 0 + 600 = 600.00 servings and calories
Level YOUR NUTRITION LEVEL DAILY CALORIES GOAL 1800
BILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.
B6
BILL: Enter This Date's Body Weight If Changed from Prior Day.
A8
BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)
A11
BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.
B15
BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.
L15
BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.
N15
BILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations.
A16
BILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog
A17
BILL: DAIRY 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
A18
BILL: FRUIT 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
A19
BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc.
BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (2″x4-3/4″) - 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
A22
BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 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
A23
BILL: DOUBLE SNACKS: (PHASE 3) - 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
A24
BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column
A25
BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.
A26
BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams
Calories and Meal Serving Summaries for the WeekCalories Goal for Week 12600 Jane or John Fitness
