NUTRITION

GUIDE
 We think eating should be simple:
Food shouldn’t taste like cardboard.
You should be able to have a ‘real life’
and still eat healthy.
Say hello to 9Round Nutrition.

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Glossary of Terms
The following glossary of terms is intended to help you better understand the science and
processes described in the 9Round Nutrition Journal that follows. Read all the terms now, or
refer back to this page as you come across them in your reading. Happy fueling, 9Rounders!
Metabolism
In this manual, the term metabolism is used to
refer specifically to the breakdown of food and its
transformation into energy.
Calories
The amount of energy in food that fuels our
bodies; much like how gasoline fuels a car.
Basal Metabolic Rate (BMR)
The amount of energy expended while at rest.
In other words, the energy required to sustain
the functioning of vital organs. BMR is used in
conjunction with the Harris Benedict Formula
to calculate your daily caloric requirements to
achieve optimal results from your fitness routine.
Harris Benedict Formula
A method used to estimate an individual’s daily
calorie requirements in order to maintain or lose
body weight. This equation uses your BMR along
with your daily activity level to determine your
daily caloric needs. Use the tool in the 9Round
Member Portal to calculate your daily caloric
requirements.
Macronutrients
Nutrients that are needed in large amounts in
the human diet. There are three macronutrients
required by humans: protein, carbohydrates, and
fats. Each of these staple nutrients provide energy
in the form of calories.
Protein
Found in meats, poultry, fish, meat substitutes,
eggs, cheese, milk, nuts, legumes, and in smaller
quantities in starchy foods and vegetables. Protein
is essential, as it is broken down into amino acids
– the body’s building blocks. 40% of the calories
you consume should come from protein.
Carbohydrates (Carbs)
Primarily found in starchy foods, like grains, milk,
fruit and starchy vegetables (legumes, potatoes,
peas). Carbohydrates can be simple or complex –
simple carbohydrates generally taste sweet (i.e.
fruit), while complex carbohydrates taste savory
(i.e. whole grains). 45-65% of the calories you
consume should come from carbohydrates.
Note: The information in this manual is not intended to be medical advice. Please consult a health
care professional before starting any exercise or nutrition program. Everyone’s situation is unique.
Your participation in this program is an acknowledgement of these limitations.
Fats (Lipids)
The most energy-rich macronutrient and possibly
the most complicated to understand, as there are
many types (both good and bad) found in many
food sources. Saturated fats and trans fatty acids
(trans fats) are associated with negative health
effects, including heart disease. While unsaturated
fats (monounsaturated and polyunsaturated fats)
may actually lower the risk for some diseases,
including some cancers and heart disease.
Because fats are more calorically dense than
carbs and protein, you’ll need a smaller amount
of this macronutrient compared to the other
macronutrients. They also take longer to digest,
which is why you should eat slowly and take
time to enjoy meals. 20-35% of the calories you
consume should come from healthy, unsaturated
fats.
Whole Foods
Foods that are unprocessed and unrefined, or
processed and refined as little as possible, before
being consumed. If it’s in its original form, it’s a
‘whole food.’ Examples of whole foods include
grains, beans, fruits, vegetables, and animal
products, including meats and dairy products. We
recommend getting as many of your daily calories
as possible from whole foods and avoiding boxed,
processed foods as much as possible.
Glycogen Stores
The main way the body stores glucose (sugars)
for later use. After we eat more carbohydrates
than our body can use at the moment, glycogen
is made from the leftover glucose. Later, when
blood sugar levels fall, the glycogen is broken
down to release more glucose into the blood.
Glycogen stores are an important part of not only
fueling your body to get through your 9Round
workout, but also in helping the body recover
after your workout is complete.
Added Sugars
Added sugars are any type of sugar that is not
naturally occurring in a product. While naturally
occurring sugars are accompanied by other
vitamins and nutrients, added sugars often add
“empty calories” to foods and drinks.
Fueling vs. Eating
Food is a part of life and it should be enjoyed! But at the
end of the day, food is fuel that will help you live a long and
healthy life. If you ask yourself, “What exactly do I have
to put in my car to make it perform at its highest level?”
The answer is simple: gasoline (FUEL). More specifically,
high performance vehicles need premium gasoline. That
premium FUEL is what makes the car perform at its best.
Using this analogy, humans need premium fuel to get their
body and mind to perform at their highest level.
Sound expensive and complex? Read on! It’s actually very simple if you
can understand a few basic principles. The way of eating recommended in this guide is a way
of eating that gives you total control of your success in almost any setting, while still being
able to enjoy your life!
Fueling Basics
1. When to Eat - The Hunger Scale
You need to fuel your body within one hour of waking, and every three to four hours after that. This
fueling frequency can help stabilize your blood sugar all day, provide you with sustainable energy, and
keep your hunger and fullness levels in check.
Learning how to eat mindfully according to your hunger and fullness levels can be a great way to keep
you eating every three to four hours. Think of your hunger on a scale of 0-10. Consider a level of 0 to be
so hungry that you may pass out and a level of 10 to be the type of fullness that you feel after a holiday
meal. Try to keep your hunger levels in the 3-7 range throughout the day. This means that you should
eat a meal or a snack when you start to feel the first indications of hunger (level 3), and you should stop
eating when you are comfortably satisfied (level 7). If you allow yourself to get too hungry, then you will
likely overeat at your next meal.
2. How Much to Eat
A simple way to balance your plate and plan portion sizes is to think of the plate visual for meal
planning.
• ¼ of your plate: lean protein
• ¼ of your plate: starches (grains and/or starchy vegetables)
• ½ plate of your plate: non-starchy vegetables
• Complete your meal with a small serving of fat
• Don’t forget to have a small piece of fruit several times per day
Nutrition needs and portion sizes are very individualized. If you would like to take your nutrition
planning to the next level, then 9Round has some great resources for you. The first is the
calculator provided for you in the 9Round Member Portal. This calculator can determine your
daily caloric needs using your Basal Metabolic Rate, as well as your activity level using the Harris
Benedict Equation. Remember that required nutrients should be spread out evenly throughout
the day between meals and snacks.
Want to take your nutrition planning a step further? Join our Kickbox Detox program, which
includes a meal planning template that is customized to your specific calorie needs.
 Tip:
You should feel comfortably satisfied once you finish a meal or snack – this means that you are no
longer hungry but could still eat more if you wanted to. If you feel full or overly full, then you’ve
eaten too much. It takes practice and mindfulness to stop eating based on fullness cues.
Don’t forget that food waste and the fear of throwing out food is not a reason to overeat. Your body is
not a trash can. Learn to love your body by not overfeeding it!
3. Macronutrients- The Right Fuel
It’s time to put that premium gas in your tank! You want to make sure you have lean proteins, good carbs,
and healthy fats. Here’s a good list of examples to start with:
Pro Tips:
Creating meals that are a mix of ALL macronutrients (whole carbohydrates, lean proteins, and healthy
fats) is a great way to make sure you’re building a healthy, satisfying meal.
NOTE: When creating a meal, start with your protein and non-starchy vegetables and build it from there.
Using an app to look up the caloric value of foods can be helpful when trying to eat the correct amount of
calories and when balancing macronutrients while eating out. Use the information provided as a guide for
portion sizes, and always read nutrition labels, so you know what’s really in your food.

Lean Proteins Good Carbohydrates (Carbs)

Recommended portion size: ¼ of your plate, or
you can refer to your own palm size (width and
thickness) for the size of protein you likely need
at each meal.
• chicken breast (grilled or baked)
• steak filet or flank (grilled or pan-seared)
• turkey breast
• fish (grilled or baked)
• shrimp (grilled or cocktail)
• tofu
Healthy Fats
Recommended portion size: one tablespoon for
women or two tablespoons for men, per meal.
• nuts and nut butters
• seeds (chia seeds, flax seeds)
• avocado (1/3 or ½ of an avocado is a good
serving size)
• light cheeses
• healthy oils, like coconut or extra virgin
olive oil (EVOO) and light salad dressings
Recommended portion size: 1/3 cup or 3 THINGS TO AVOID:
ounces for women and ½ cup or 5 ounces for
men, per meal. AVOID: Creamy sauces, fried foods, lots of highly processed foods, sugary drinks, and sugary foods. NOTE:
Try to eat whole foods as often as possible. Processed foods that contain lots of added ingredients, like
• fruit • whole grain pasta
sugars and sodium, are not healthy for your body in large quantities.
• oats • rice (brown or white)
• grits • baked or sweet potato AVOID: Saving up calories by skipping meals. This is not good for your metabolism and can result in
• whole grain bread • quinoa overeating at your next meal.
• whole grain frozen • beans
waffles AVOID: Eating past the point of fullness. Give yourself permission to enjoy a meal and stop eating when
• whole grain crackers
you’re comfortably satisfied. If you aren’t sure whether you are comfortably satisfied, take a 15-minute
break from your meal and see how you feel after that. Remember, it’s difficult to have reliable hunger and
fullness cues if you are dehydrated, sleep-deprived, overly stressed, and/or going long periods of time
without eating.
Combination Foods
• Salmon and steak contain protein and fat.
• Milk contains carbs and a little protein, plus a A WORD ON ALCOHOL: : Alcohol consumption can stand in the way of your nutrition and exercise goals by
small amount of fat (unless fat-free).
adding excess calories, weakening the immune system, interfering with quality sleep, and causing dehydration.
• Yogurts, other than Greek yogurt, are Chronic excess alcohol consumption is also associated with an increased risk of several different types of cancers.
carbohydrates, protein and fat (unless they’re
We recommend limiting alcohol consumption during your workout regimen. If you would like to enjoy an alcoholic
fat-free). Greek yogurts are protein sources
only (unless they also contain fat). beverage, then we recommend limiting your intake to 1-2 drinks per week.

Non-Starchy Vegetables
Don’t forget to fill half of your plate with non-starchy vegetables, like broccoli, asparagus, cauliflower,
leafy greens and many more. Adding veggies is a great way to lighten up your meals while still enjoying
your favorite, foods. For example, you can add mushrooms to your pasta or you can add peppers to your
tacos. Non-starchy vegetables are a healthy, low-calorie option that adds flavor and texture to meals
while also increasing your intake of fiber and nutrients. 4. Consistency - The Magic
Consistency is the magic. Many people believe in a 5-to-2 ratio, meaning they
Starchy Vegetables Non-Starchy Vegetables eat well Monday through Friday, and then they indulge in unhealthy food all
Acorn squash Asparagus Collard Greens Peppers weekend. However, this can ruin your momentum when making healthy diet
Beans – black, kidney, Artichoke Cucumber Radishes changes. Instead, keep eating nutrient-dense foods as the foundation of your
black-eyed, etc. Arugula Eggplant Romaine Lettuce diet, and enjoy fun foods and treats in moderation.
Butternut Squash Bean Sprouts / Alfalfa Fennel Rutabaga
Chickpeas Beets Green Beans Spinach
Healthy foods aren’t magic, and the idea of following a healthy diet isn’t magic either. The magic is
Corn Broccoli Jicama Summer squash
Green Peas Brussel Sprouts Kale Swiss Chard simply making healthy decisions every day, and even on weekends for truly life-changing results. Don’t
Lentils Cabbage Mushrooms Tomato let the simplicity fool you. It works! But you have to stick with it. Keep your goals at the forefront of your
Lima Beans Carrots (raw) Mustard Greens Turnip Greens mind at all times!
Parsnips Celery Okra Turnips
Potato Cauliflower Onions / Green Onions Water Chestnuts
Sweet Potato Celery Pea Pods Zucchini
Cravings
There’s a difference between thinking about chocolate
and being unable to resist unhealthy foods in your line
of sight. Cravings are normal for any human being,
but there are a few tricks you can use to decrease the
frequency and intensity of your cravings.
Prevention
It’s important to understand the factors that may affect your appetite and food choices, so you can set
yourself up for success with your nutrition and exercise goals. Dehydration, inadequate rest, and not
fueling properly after a workout are all factors that can increase food cravings and lead to binge-eating
behaviors.
Hydration/Water Intake
Did you know the body’s muscular system is
primarily made up of water? Did you know
dehydration may cause irritability, difficulty
concentrating, and false feelings of hunger?
Water is like oil for your car. It makes everything
run smoother, from digestion to recovering after a
very intense workout. It can even help you think
better and increase your energy levels. While your
body is roughly made up of about 60% water, the
brain is closer to 75-80% of water!
The amount of water you need is individualized,
but a good starting point is to aim for at least
eight cups of fluid per day, plus extra on hot days
or when you’re working out. While almost all fluids
are hydrating, except for alcohol, it’s best to get
most of your hydration from plain water. Avoid
drinking sugary drinks like soda, fruit juice, and
sweet tea.
Here are some tips for staying hydrated
throughout the day:
Have one full 12-ounce glass of plain water when
you wake up each morning, before coffee or
any food. After sleeping, your body should have
fasted for 7-8 hours, which leaves it in a state
of dehydration each morning. Hydrating first
thing in the morning is a great way to start your
metabolism off on the right track.
Plan on drinking smaller quantities of water
throughout the day rather than large quantities
at one time. This can be achieved by having an
8-ounce glass of water with meals and snacks
and then sipping on water in the mornings and
evenings.
Carry your favorite reusable water bottle with you
throughout the day to make drinking water easy
and convenient.
*We recommend speaking with your healthcare provider
if you suffer from any medical conditions or take any
medication that may affect your fluid status.
Rest/Sleep
Many people don’t realize how important sleep is for
your metabolism. Just like a car should not run 24/7,
neither should your body. While you sleep, your body
and muscles are repaired or healed from exercise.
This is also the time when your heart and blood
vessels repair. Sleep deficiency has been linked to
heart disease and high blood pressure. The body also
craves more calories to give it energy when it doesn’t
get enough sleep. If you’ve ever had a rough night’s
sleep and couldn’t stop eating the next day, that is
why! Getting enough sleep helps reduce food cravings
throughout the day.
According to psychologist and sleep expert David
F. Dinges, Ph.D., of the Division of Sleep and
Chronobiology and Department of Psychiatry at the
University of Pennsylvania School of Medicine,
irritability and moodiness are some of the first signs a
person experiences from lack of sleep. It’s key to get
seven to nine hours of uninterrupted sleep each night
for your body and mind to perform at its highest level.
If this isn’t possible, (say for new parents) aim to take
naps when at all possible to make up for lost sleep at
night.
Post-Workout
Having your post-workout carbohydrates and protein
is also a huge factor in preventing out-of-control
cravings. Your post-workout body is in a depleted
state. Muscle fibers have been shredded and
glycogen stores are low. During your drive home
after working out, it is good practice to flood your
muscles with protein, such as a scoop of 9Round
Protein Powder, and a whole carb source, like fruit or
a rice cake. You could also use a 9Round Protein Bar
to do the trick. This is better than leaving your body
craving nutrients after a workout. Carbs replenish
your glycogen stores while protein helps repair your
muscle fibers. Fueling your body correctly after a
workout can help keep your hunger levels under
control for the rest of the day.
If you consistently practice this advice, you stop
yourself from getting out of control with your eating
habits.
Real-Life Eating
Eating healthy shouldn’t mean staying in your home
and never going out with friends or family! You can
absolutely eat right and enjoy life, while still staying
on track. You simply need to be armed with some
practical guidelines. We’ve got you covered!
Enjoying Fun Foods and Treats
Do you ever find yourself making specific treats or fun foods off-limits, only to find yourself “giving in” and
binging on those foods? While sticking to eating mostly nutrient-dense foods can lead you to faster results,
no one wants to avoid all indulgent foods forever! Overly restricting foods that you enjoy may lead to
binge eating, which makes a diet harder to stick to. A moderate approach to enjoying your favorite treats
is to allow yourself to have some from time to time while being mindful as you eat them. Pay attention
to how these foods taste in your mouth, when you are satisfied while eating them, and how you feel
afterwards. Give yourself permission to stop eating the food when you feel comfortably satisfied. You may
notice that you actually only want a small bite of dessert instead of a large serving, or that you choose not
to eat the cookie you were eyeing because it wasn’t as tasty as you thought it would be. Allowing yourself
to enjoy fun foods and treats in moderation will motivate you to stay on course with your eating plan and
build permanent, sustainable eating habits – with healthy, nutrient-dense foods as the foundation of your
new diet.
Emotional Eating
Emotional eating can be a huge road block to reaching your
nutrition and wellness goals. Happiness, sadness, stress, and
boredom are common emotions that can cause you to eat when
you’re not hungry. There are certain times when emotional
eating is just a part of experiencing life, such as having a
special meal to celebrate a birthday. But emotional eating
should be addressed if you are using it as a primary coping
mechanism for dealing with your emotions on a regular basis.
Here are some ways to address emotional eating:
• Eat balanced meals throughout the day, get plenty of rest,
and stay hydrated. If you’re doing these things, then it
should be clear when you are eating based on emotions
rather than hunger.
• Identify the specific emotion that you are feeling when
you’re emotionally eating, and ask yourself what you truly
need ito address the emotion instead of using food as a
temporary coping mechanism.
Eating at Restaurants
Eating at restaurants is part of a fun-filled life and does NOT need
to be avoided in order to lose weight! You do not need to limit
your social life in order to pursue your health and wellness goals!
The frequency of when you’re dining out will determine how you
approach setting up your limitations for eating out. If you’re only
eating out every now and then for special occasions, then use
the hunger scale and the plate method already mentioned in this
guide to enjoy your experience. If you are purchasing meals out
on a regular basis, then the tips on the following page may be
helpful for you.
 Tips:
• When choosing steak, opt for sirloin, filet, or flank.
Avoid ribeye, NY Strip, and T-Bone.
• Avoid drinking sugary beverages, especially when
unlimited refills are available. Opt for water or Weekly Grocery List
unsweetened tea instead.
• Go with a skinless chicken breast, or simply take the
skin off once you receive your plate. • If there are no whole carb choices, ask for double
veggies. Choosing double veggies will provide you
• Skip the appetizers.
with more nutrients.
• It’s common for restaurants to brush butter over your
steak or chicken breast before it comes out, simply
• Evaluate your hunger levels throughout the meal, Buy In Larger Quantities:
and stop eating when you’re comfortably satisfied.
to make it shiny. Ask your server to have the kitchen
Ask for a to-go box for any leftovers. Proteins: Frozen Goods: Dry Goods:
skip this step.
• Or get a to-go box before you begin eating and Chicken Frozen mixed berries Oats/Grits
• Ask for your veggies with no butter as well.
portion out the amount you need now and box up Fish Frozen raspberries Whole Grain Bread
• Skip sauces as they are usually heavy in added fats the rest for later to help avoid overeating.
and sugars. Egg whites Frozen veggies Pastas
Turkey jerky Frozen precooked rice Nut Butters
Going to a family gathering or summer BBQ? Bring your own food! It’s a nice Ground sirloin
Greek yogurt
gesture and it covers your nutritional needs at the same time.
You’ve got this!
Buy In Normal Quantities:
Substitutions
Meats/Dairy Essentials/Condiments:
It’s true that some recipes may call for a food you don’t like. Sub it out! Just be sure you sub a protein for
another protein, a carb for another carb, and a fat for another fat. For example, if you don’t like chicken, Chicken lunch meat Ranch packets
you can go with tofu or fish and prep the rest of that meal the exact same way. If you are allergic to Turkey pepperoni Italian packets
peanuts, sub almond butter for every place you see peanut butter. Dozen whole organic eggs Non-stick olive oil spray
Almond or skim milk Fresh Salsa
Substitutions also provide a way to mix it up and prevent boredom. For example, substituting shrimp for Fat-free cottage cheese Dark chocolate bar or sugar free candy
chicken can make the same dish you usually prepare more exciting. Low-moisture Parmesan shredded cheese Dark chocolate chips (sugar-free, if possible)
or low-fat mozzarella Sriracha
If you are vegetarian or vegan, you simply need to substitute your favorite protein based veggie for any Hot sauce
Produce: Pepper flakes
proteins in the recipe you’re using and still follow all the other guidelines presented here.
Fresh veggies (zucchini, peppers, onions, Lemons and limes
tomatoes, cucumbers, asparagus, etc.)
Garlic seasoning
Avocado – buy two hard (green) and one
Set Yourself Up for Success with Meal Prep softer for immediate consumption, per
Cinnamon
The best intentions are quickly derailed when we get hungry and there’s nothing healthy at our fingertips. week. Once they ripen, keep in fridge to Salt-free seasonings of your choice
Life gets busy. If you rely on always being close to the right foods, you’re setting yourself up for failure. avoid spoilage. Once you cut in, keep the Coconut oil (you may use another healthy oil of your
Prepping larger amounts of food at one time for future meals, AKA “Meal Prep,” is ensuring your own other half in an avocado saver to make it choice)
success. Rather than cooking multiple times a day, you cook once or twice a week and divide food into last longer. Stevia or sugar substitute. NOTE: Aspartame isn’t the
smaller portions for the entire week. healthiest choice for a low-calorie sweetener. Stevia is a
Dry Goods: natural, no-calorie sweetener. If you do not love the taste,
Whole grain tortillas then we recommend erythritol products. Don’t let the name
You can batch cook several servings of your favorite proteins, grains, and vegetables in advance on a day intimidate you! It tastes just like real sugar and is naturally
Whole grain breads derived. Erythritol products are available in bags at many
when you have more time. Sunday is a popular day for many people. You can use the items you batch
cook to pre-make structured meals in individual containers, or you can have them on hand to use as Jar of marinara /spaghetti sauce retailers and online in powdered or granulated form. You don’t
need much per serving, so the bag will last you a while.
ingredients in other meals to add variety. Make meal prep easier by cooking several things at once using
different kitchen appliances. Your oven, slow cooker, toaster oven, and pressure cooker are all appliances
that can be used at the same time so you spend less time in the kitchen on meal prep days.
Survival Supplements: Success Tools:
9Round Protein Powder – Chocolate Small food scale
Extra busy? You can still set yourself up for success without making things hard on yourself. You can put Ice Cream and Vanilla Ice Cream flavors Measuring cups
several servings of different foods in large containers and wait until meal time to select the right portion
9Round Bar (keep in your bag or in Food storage containers
size. For many, this way of meal prepping is less stressful. Other tips include pre-portioning scoops of your car for on-the-go!)
protein into your 9Round Shaker bottle and waiting until snack time to mix it or taking your own healthy Ziploc bags in all sizes:
snacks to work so you aren’t dependent on what’s available on the job. (snack, sandwich, and gallon)
SAMPLE DAY OF EATING: LUNCH:
Chicken Avocado Burrito
REMEMBER: Each person’s caloric needs are Ladies: divide ingredients evenly to make 4 burritos
calculated in the 9Round Member Portal. Keep up Guys: divide ingredients evenly to make 3 burritos
with your macronutrients and calories for each meal
to ensure you are staying within your prescribed
amount. Ingredients: 1. Cook the chicken, onions, and veggies in a skillet on
med-high heat.
1 lb. boneless, skinless chicken breast (cut
12-16 oz. of water upon rising, before any other into strips or diced) 2. Add the salt & seasoning.
liquids. Eat breakfast within one hour of waking. 1 diced avocado (sub out and use low fat 3. Toss the cooked chicken and veggies into a large
cheese instead, if desired) bowl and mix with the diced avocado.
½ green bell pepper (chopped) 4. Reduce heat to low and spray the skillet with olive oil.
½ red bell pepper (chopped) 5. Separate into 3 or 4 even amounts of the chicken
BREAKFAST: mixture for each tortilla.
1 cup chopped onion
6. Fold each tortilla into a burrito and place on the
Easy Oats and Eggs 1 tsp salt
skillet (if you have a large skillet, you can cook all 4
Coffee with splash of low-calorie creamer and stevia, if desired, plus: 3-4 tortilla wraps (100% whole wheat tortillas at once).
recommended)
7. Cook in skillet on each side for 3-4 minutes.
Ladies: 1/3 cup oats (measured dry) add just enough water to cover oats and microwave for 45 Salt-free seasoning (we like to mix the
8. Enjoy with salsa/fat-free sour cream.
seconds. chicken blend and the garlic & herb blend)
1 cup berries and (heat for another 30 seconds and add to cooked oats).
1 whole egg plus 1/3 cup egg whites cooked as desired.

Guys: ½ cup oats (measured dry) add just enough water to cover oats and microwave for 45 seconds. Time Saver Tip:
1 cup berries (heat for another 30 seconds and add to cooked oats). Microwave the tortilla for 20 seconds, stuff with ingredients, and eat. Cook chicken in a crockpot
2 whole eggs plus 1/2 cup egg whites cooked as desired. on low for six hours with a jar of salsa poured over it. This gives you flavorful, tender chicken prepped
for a week’s worth of burritos!
TASTY TIP: Season eggs with green or red salsa, if desired.
(Add cinnamon and stevia to sweeten oats, if desired.)

MONEY SAVING TIP: Fresh berries spoil fast and are costly. Buy frozen berries in bulk and thaw 1 cup at
a time overnight in fridge to prevent this. One bag can last you up to two weeks! MID-AFTERNOON SNACK:
Jerky, Pretzels & Dip
How to Change It Up: Ladies:
Sub whole grain frozen waffles for oats. (Check macronutrients for correct amount of waffles to sub.)
4 ounces turkey jerky or chicken lunch meat
Heat up berries with stevia mixed in for your ‘syrup.’ Put on top of toasted waffles. Sprinkle with 2 Tbsp
of crushed nuts. 1/2 cup pretzels
Skip the whole eggs because you added fat already with the nuts above. Instead, have ½ cup of 1 cup fresh veggies with ranch yogurt dip: (1/3 cup 0% fat Greek yogurt mixed with desired amount of
cooked egg whites on the side, seasoned how you like. This is the same meal as far as macronutrients ranch powder flavor packet. Dip pretzels and veggies!)
go, but with a totally different taste. Enjoy!!

Guys:

MID-MORNING SNACK: 6 ounces turkey jerky or chicken lunch meat

1 cup pretzels
Coffee Protein Smoothie:
1 cup of coffee 1 cup fresh veggies with ranch yogurt dip: (1/3 cup 0% fat Greek yogurt mixed with desired amount of
ranch powder flavor packet. Dip pretzels and veggies!)
1 scoop of 9Round Protein in Vanilla Ice Cream flavor (2 scoops for guys)
1 cup almond milk (or skim milk)
Desired amount of ice
Blend well
DINNER:
Zucchini Lasagna
This recipe makes four pieces at 284 calories each.
(Adjust your portion size to fit your macronutrient needs.)
Summary
Recipe: 1. Preheat the oven to 350°F.
That’s it!
1 lb. lean ground turkey 2. Cook the ground turkey in a skillet with the We think eating should be simple and food
Italian Seasoning. should taste good!
½ cup marinara sauce
3. Add marinara and stir.
1 cup fat-free cottage cheese
4. Mix the cottage cheese and egg white in a bowl. Remember these main points:
1 egg white
5. Spray the pan with olive oil spray.
¾ cup 2% mozzarella • Eat within an hour of waking.
6. Start with one layer of the sliced zucchini, one
Italian seasoning to taste layer of meat sauce. • Eat every three to four hours after that.
7. Repeat for an additional layer with the last one • Consume plenty of water, get enough rest, and balance your
2 medium zucchini (sliced thinly,
being zucchini slices.
lengthwise) meals with enough protein each time!
8. Top off with the mozzarella cheese.
Loaf pan or similar size baking dish
(approx. 9x5 in) 9. Bake for 30 minutes.

Most of all, ensure that you are consistent!

• One meal at a time.

• One day at a time.

TREATS, NOT CHEATS: PICK ONE & ENJOY ONCE A DAY!
• One week at a time.
• Protein Hot Chocolate
• Peanut Butter Protein cup (one cup) Think about your WHY. Why are you working towards a healthier diet? What does a healthy diet do
• 1-2 sugar free candy pieces for your mind and body? Knowing your WHY will help you stay focused and make the right decisions
• Pretzels, Veggies & Greek Yogurt Ranch Dip (10 pretzels, unlimited veggies, 1/3 cup yogurt) when it comes to healthy eating. Remember, you can do anything you set your mind to!

• Pizza Bites (5 bites)

• Buffalo Cauliflower Bites (10 bites) From all of us at 9Round, good luck in your quest for health!
• Kale chips (homemade or store bought) (1 cup)

ENJOY THESE TREATS BEFORE 7 PM:

• Fruit and Vanilla Protein Greek yogurt dip (1/3 cup dip and up to 1 cup fruit)
• Raspberries and Chocolate Drizzle (1 cup)
• 1 Small Square Dark Chocolate Piece (60% cocoa or higher is best)

POST WORKOUT:

After each 9Round Workout:

1 Scoop 9Round Protein in Vanilla or Chocolate Ice Cream flavor mixed with 8 oz. water + a piece of fruit
or 9Round Protein Bar
FAQs
Q: I am losing inches but not pounds. Help!
A: We suggest weighing yourself once a month. Weight does not equal size! If you are looking better in
your clothes, you ARE losing fat. Be proud! Body composition is tricky, and it can be very discouraging
when you are tied to a number on a scale. Sometimes we lose inches, rather than pounds, and we
forget that pounds are not the most important metric to track. Stop weighing yourself so much and go
by how your clothes fit and you will be a happier person in general.
Using body measurements to track your progress is a great way to see your results without focusing on
the number you see on the scale.
Q: What’s the best method of weighing oneself?
A: A body fat scale is your best bet. These allow you to put in your weight, height, and activity level.
They also measure body water percentage. The best time to weigh yourself is right after waking and
emptying your bladder, but before consuming any liquid. Do this barefoot and without clothing. To find
out your body fat, weigh yourself right before dinner or right before bed. Why? In the morning, you are
naturally dehydrated from lack of water for eight hours and it will skew your body fat measurement on
the high side. After a full day of drinking water, you’ll get an accurate body fat reading.
NOTE: Body fat scales are generally more accurate than the pinch method, calipers, and the like, so do
not be alarmed if your body fat reading is higher than expected. Just know it is what it is, and go from
there.
Q: Should I cut carbs out of my diet?
A: No! Carbohydrates give you energy and assist in helping your body utilize the protein you are eating.
Carbohydrates also help you burn fat. Your body does not need to cut all carbs to lose weight, you
just need them in moderation and in conjunction with eating every three hours. This ramps up your
metabolism and gives you energy like never before. Get excited…carbs are not the enemy! Generally,
however, you need less complex carbs nearing your bedtime, so dinner can have less or no starchy
carbs and lots of veggies instead, and that’s a winning combo!
Q: My schedule is reversed; I work at night. Do I still eat this way?
A: Yes. Whenever you wake up, consider that your breakfast time and then eat every three hours from
that point.
Q: What happens if I accidentally skip a meal?
A: If you realize you’ve skipped a meal, eat right away and then every three hours after. Do not skip meals
purposefully and then double up the next meal’s size. Do not skimp on calories so that you can bank
calories for later. And if you overindulge, do not skip or make your next meal very small to make up for
it. The key here is to stay consistent every three hours with similarly sized meals each time. This is the
secret to a great metabolism!
Q: Can I fast to lose weight quicker?
A: This is not recommended as it slows your metabolism and creates cravings! Eating as suggested in this
manual and drinking enough water is already a natural detox for the average human body.
Q: I am not seeing results. What am I doing wrong?
A: Are you being consistent with every meal? Are you skipping any meals? Are you drinking all the water
recommended? Are you staying consistent over the weekends? Are you having lots of extra ‘bites’
throughout the day? All these things add up!
Please remember to be patient. Unfortunately, the media often portrays unrealistic results and creates
the expectation that you can get lean in just weeks with little effort. This is simply not the case for
most people. The great news is, slow, steady, methodical weight loss is usually permanent weight loss!
When you lose weight too fast, it is usually not fat, but rather water loss and it is disappointing when it
comes right back! Remember to be consistent and mentally focused because this is how you get lasting
results. No crash diets here!
Tracking is vital. Many times people ‘fool’ themselves into believing they are eating healthy all the time,
when in actuality, they are going off track multiple times a day. Be honest with yourself and track every
bite! It’s a real eye opener.
Q: How do I lose fat in my ‘trouble’ spot?
A: Fat burns evenly over the entire body, just as water drains evenly from the top of a swimming pool,
even if it has a deep end. Your trouble spot is your ‘deep end.’ You cannot spot-train away only that fat.
As you lose fat, that trouble spot, having more fat on it, will be the last to go. So, you must simply burn
total body fat. As you do so, all fat on your body will reduce. Keep going until your trouble spot doesn’t
give you trouble anymore! It’s a patience game, but you can do it!
Q: The calories calculated for me to consume seems higher than I thought.
Will I lose weight eating more calories than I am now?
A: Eating too few calories, either by skimping on meals or skipping them altogether, is a bad idea if you
want a nice, speedy metabolism! Your ideal calorie consumption goal is based on a specific science and
includes your activity level, so it’s important to eat what is prescribed for you in order to fuel your body
properly. This helps sustain your energy throughout the day, preventing dips or that “hangry” feeling!
It also greatly reduces cravings and binge eating, so it sets you up for success! Also, if you want to be
more sculpted and build a better bicep or a better booty, you have to eat enough calories for those
muscles to do so. Enjoy, and eat all the food!
Q: I have diabetes/celiac/high blood pressure….
A: PLEASE CONSULT YOUR PHYSICIAN FOR ANY MEDICAL QUESTIONS. YOUR 9ROUND TRAINERS ARE
NOT DOCTORS, NOR DO THEY CLAIM TO HAVE THE AUTHORITY TO GIVE MEDICAL ADVICE.
Q: I’m a vegetarian. Can I use this plan?
A: While 9Round Nutrition is not specifically written for vegetarians, you may simply substitute any meat
in a meal with a meat substitute of your choice to make it vegetarian. Just measure your protein
substitute in the same amount (ounces to ounces) as the meal’s original protein amount and you are
all set! There are multiple choices at most stores that substitute in taste & texture for chicken, ground
beef, even steak. The sky is the limit! Be sure to note the carbohydrate and fat content in your meat
substitute. You may need to decrease the carbs or fat laid out in your meal if the meat sub you choose
has a high amount of these two macros.
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