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The urtimate motivation Sametines ust having anew ftness program srt enaeh to get yu te Pash Pay a6 afte as yeu shuld, At Milielerody om, yal ind tho aerate motivation ad Support ya ried t gel the est at of HipHop Abs-2xnet ness advice, patented cls to hop you get resus, an¢ an increible communty tat wil suppert you avery step ofthe was Even mare extn yeu can pay the Wien Bolar Body ama™ an win prizes every day ust fr enering your workouts in WOWY the clin gym But here comes the best part If youre a member ofthe Mlilior Daler Body™ Cb, eu get your personaled mel plan ac esp, VIP anasto celery trainers ‘and an air 10% sevirgs on catalog purchases Pus you cen suit your Swecs Slory fora ctance win BIG a lienDo lard. When to Work out We eoommend that you work out at whatver be of day ts ito your Messy are hen you eel the tangest/nost energetic While thee arc advantages to working ut at cifrent tines othe dey. tese advantages are ar superseded by your personel aby to push ard When you aro exorising just once a day in theory you Soule never compre intersiy just et the waraut done ata spec time. cal wor, honrer, yur werkt mone to ft ina your sehedpe nytt tat an det So nile yee eng later inthe day nee you've gt mare bled gen (guar inthe Dlndstrea) stored up you need to werk at when you ca sick ne, working out i lays better than nt werkrg ct Sele afvoeo eur dst baore agian ay neigh oss gran at aia fr pregnant retain women or anyone suring from ‘medical aan, Results may vary, Exerose and repr det are necessary to achieve ard mantin neigh loss and muse éefiniton.Is this enough food for me? 1, Estimate your bod it percentne There are many ways to de his ond most ‘ra perfeslyascuate, Ossie of hing yout boy prcaniage mail tested by your detr or ras arafesional, oe ofthe moet aocutemeaurrg devices i aba the cheapest: bois‘tcliners. But any body fal calulatr canbe usd age you an aprosiate figure to wrk rom. This et i dasgnd fo: men vith ove 15% bdy fet r women with ovr 20% by fet. The eas is that you ius have aapleba fa trad wo sup the ance of eles ou by nes for onrgy wha you arent ioding it as many calories at befor. Kae in mind tat must mearjast that fy realy fe! He you need to et mae becase eur enargy ito by al means do so. Jut ent more of th quay nes ve rcerimen 2. you roam wit oss than 18% body fat ora woman wth es than 20% body fal, you wil rabbi want oat clriesin are keep your mo kout ites thou our body feading ois ewe uscle suppor he eee fr enery. Use ‘he tale below to add the appropriate aurberofcalres per da. The asterisked (7 tds ec pen ar the ea source fr tus a tallies. er ee aS Under 140 a 100 els per day 141-150. a 200 cals per day 151-100 its. ‘300 cls per doy 161-170 hs. a 400 cals per day 171-100 hs. ‘a 500 cals per cay ‘m1-180's. |e 600 cals per day 191-200 Ibs. ait 700 cals per day 200% ts “ad 70 ces, plus anatner 10 cls fr each ‘bs, over 200 bs Can | be on the 6-Day SlimDown Jonger than six days? econo acorment it tance da contains more variety an mary are sec carton ate and fu. Thee sre energy fucs ands yur bay necores fee ar yu urn rere caries, you wil neeé mare of them fr prone fueling, iyo get into the nbite eng carhehyrtes to cur et whe yu ned mace ner the you ae eo the right tak te hath ane fos. Ti how your bea designed to work Asan exampe of bw this ean vaty, a sedentary parson may only ned io get 3% te 408 of ther daly calries ram carhhyraes (lst eye very overnogh), ‘reas an endurance athlete sngy rend te ones near 70% carbahykates to mest the demands of ther spt! he airaun that yeu ane wl auays ning, depzaing on your stato iss and ati vel The number of clares you are ening saver ew. The nore muse your bad ha, the more calories Recs Soa rou etints tr shape yeu wil ed ad carts to your iBlueberry Smoothie 1 scanp Beachbdy’s Whey Pretein Powder 1 cup tech bluberios 4b. water oes er ki 1 Ths arsed ail optional ix blnder with a snop of in AM Snack Go Nuts 1510.20 raw almonds or waruts Lean, Mean Satad ‘cup fresh rise erenes cup chapped cucumber 1 up steed mustrooms cup shred carats 1 Toso, ed wine vinaigrette (oc equivalent dressing-no ranch, biue chease, ete) ox seasted turkey breast* PM snack Cottage Cheese and Strawberries A ox aw-ft cotiage cheese 4 cup sed strwboris = ———_ BO NaeR CLL FAT BURNING CARDIO kk _ Fish with Flava 4h (bal, cor, vest, a urbot)* shalt, choope fine 1 tap, choppe gato 44 isp. chopped fresh thyme 4 chepped tomate 4 ied leon cups asparagus 2 hsp. water Salt and peer to ase Prcheat event 40" Place fish ona largo pico of arin ol with 2 tablespoons af water to provide steam, Top ith tomato, shall, gai hyn, bern ice, salt ‘nd popper. Wrap ight int a pouch and pace an a baking sheet ané Dace for 5 4020 minutes. Steam asparequs and serve with fish Late snack Time 1 cup cafcino-ro hart tea You may adda lem ar erange wedge if you wish “Aid antes essay (es This xc od reBODO ——=_ Strawberry Banana Smoothie 1 scaop Beachtdy/s Whey Protein Powder ‘abana a cup stranberies 44x. mater a te sy askin ik TOTAL BODY BURN Mic in bonder with a scnop of ce AM Snack PM Snack Swiss and Roast Beet Roll-Up Go Nuts 402 lean else roast be! 181020 raw alrands or walnuts 1c low-fat Swiss cheese sfoes Dab of mustard (yell, nl aan, ian) Layer and ol toga then nia! 4c skins chicken breast” 2 dows care a — EE 1p chapped cosemary Tuna Garden Salad 4 mist eaohing saray ‘cup romhne lettuce 2 aps spirach or brecei a arugula Sattand poppet to tase 4% cup chapped breesl Semerng ato choice Ye ap chopped oavifomer 1 Thsp. re mie vinaigrette (er eculalert dessing—no anc blue theese, ete) 4 fed ite tuna (water packed) Preheat vento S75. Lihty ist aro oieze of aluminum fol with cecking spray, assemtleohiseer, gar, rsemary, sal 2 pent in the camer, ad wap ighly int a poush, Cook for 20 minutes or unt sack trcugh, Sea pia r boca ul tender. sin and spl th seasoning Toss saad and ci in (suo a5 is, Dos, Lamy ‘8 ants cary (0 Tis Eph Food re‘Swiss, Mushroom, and Broccoli Omel 3 gg whites, beaten ‘whol eng *4 0p bocca ‘4 cup sicet musts 1. low-fat Swiss crumbles Goakin coking spray, am Snack Chocolate Shake + scoop Beacibey’s Whay Protein Pole (Chovalte) on. wate, rite sy e ski ik Nitin blender and enjy. (ce optona) k= Erilled Shrimp Caesar Salad Ye ca rmaig lettuce Toop light Caesar essing 4a pee, deveined! ship Gil seasoning of choice 1 me 1 Thsp rated Parmesan cee Frohet orl er rl gan, squeeze lie over evinp, and soason wit rl seatring. (Cook sting 3 minutes o° unl dane. Toss salad with Caesar and add shim. Yur! BOD FAT BURNING CARDIO. PM Snack Go Nuts 15 to 20 raw atands or walnots ——k_ Shaun T's Tuna 4 oz tua steak 2 Thep. soy sauce 1 Tos. chopped seals | ist ecokng spray 2 cups bok chy er cabbage Salt ané popper to tas Proteat set, ihly mist pan srface nth coking spray, and cook tune ‘pprexinaly 2 rinses pr sd o to your desired daneness. Steam tic choy, then sve wth tuna and soikl bth wth soy sauce and solos, (19 Thi Eash Fad bre"),Brn Coe Berry Energy Smoothie 1 soagpBoachbody's Whey Prouin Pawdor 34 eup mized berias backers, boysenbery,bueber, et.) 4. wate, oft oy ask mi ‘TOTAL BODY BURN ‘iin blond with a secop ie. AM Snack ia reagan acter eters PM Snack Turkey Roll-Up 5 or rast turkey breast 1x. lowfat Swiss cheese ices Go Nuts ¥5to 20 ran abrands or walnuts ‘Amazing Salad Tsp. i 1 cup romaine lettuee 1 Tksp ohepped freh erie Vi cup ehopoadclery 1 ist coking spray cup sleed musbroms 1 up aspraqis oun chonoed bracot Soon carats Tg: ben vg (oui en 7 Sat and pepper to teste ne rent he cheese.) 40x. saa lean meat of your choice Preheat yi gil pan, Pace seakin 2 plastic storage bag and dai, vinegar, © and ol and maritato. Lightly ist gr surizce with cooking spay and conk ste ‘anroximately 5 inues per sido to your dsitedconeness Steam asparagus and carts, the serve ith steak, Toss salad and iin! 4d oie oss eg Feo er")‘Mushroom, Cheese, and Spinach Omelet ‘Sogn wbites, I hoe ooo (beaten) 1 oup spinach cup seed mushrooms 1 or Ifa cei cheese Cook in pan lightly misted wth cooking spray, AM Snack Cottage Cheese and Blueberries 5 oz lawefat entage cheese 1 cup bieheries Shaun T's Tuna Salad 1 oup mined by greans Ye cup choppd cazumiber ‘cup choppedbreceit cup chopped caulifower 1 Tsp te viniratte (or euireent dessng-no ranch, he cheese, ete) 4 ox ficked tune (packed in wate) Tos salad and cig int ———_ _- FAT BURNING CARDIO. PM Snack Lite shake 1 segop Beae y's Wie Protea Powder 40x te oy or skim rik xin blender and enjoy (3 optional LL | Crazy Good Chicken “4x chicken breast® 2 Tbsp. man juice 2 Tsp, chopped sealions mst coking spray Zaps spnaah Sat and peaner to taste Preteat even to 37" Lightly mist a lage pice of ahrinur of with coding spray, pie sinech nthe conte, end sprinkle scans over the snech. Place chicken in tha canter of spinach arrangement and drize lemon jie oer the top Wrap tightly ite a pueh, Cook for 20 minutes or uni bien cooked through Add quate Feces (ns Ti Enh Fox fs Me")‘Strawberry Power Shake 1 seaop Beachbody Whey Protein Parder cup shot fresh strawberries 40x mater o Ite soy or sm nik Tbsp, assed al (opin) sn ender with a scaop of ioe AM Snack Go Nuts 15 to 2 ra almonds or walnuts <= Chet's Salad ‘up rome lettuce 44 cup chapped cucumber 4 cup siced mustvooms ‘cup chopped broczat 1 hsp, balsamic vinagrette (or equivalent cresing- ranch, ue cheese, etc) 2, seed ean meat of your ehive roast beet, turkey) Toss sala an digi! ‘TOTAL BODY BURN PM Snack Turkey and Swiss Roll-Up 5 ox waste del turkey breast 1. lon-fet Swiss cheese slices ‘ab of mustard (yetew, wholegrain, Djor) Layer and ral together, then ible! Chieken Dijon ‘ox chisken breas™ 2 Tsp. Don mustard 1 ist cooking spray 2 cas chopped brace Saltand pepper to taste Preheat evento S75 Lightly mist a age pice of abrinum oF with cooking spray, place chicken nthe cone, bruh with Djer and wrap tight inta «puch, Caok for 20 inte or unt caoked though, Stem brace and sere with chicken Thi gh Fo feA Fast Alternative Activit® Multivitamins Lose up to 7 pounds in days with eacibodys 2-Day Fast Formula? & health aerate fo th sxdy lait yj Get the asst vamins, mineral, ‘and ontiidant you ood for Our saplement! wiley reuse your ravings ard burn ot that hrdt-ise store fats you' tel thi, refreshed, and eens? Just choose From Celt or Vani, Supplements We ecormend cur unique Slimming Formals, wtch blend a nturel prot ane (yen ea extras prover a get yu the lneing results you want wthout tery sid fects? We asa resormmend Beactody's Whey Protein Power. Pathad wth 1 grams of high-quaity whey oli his low, oeatasting ‘Upolement naps you lose weight while veloping lean 23) muscles? 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