Depending on the results you’re looking to achieve, you can approach
the eating plan in three ways.

If you’re looking to improve your health while continuing to achieve results, follow the RESULTS Daily Meal Plan as is.

1

1,800-2,099

CALORIES

2,100-2,299

CALORIES

1
A
0
A
1
SEEDS &

5

B
6

=RESULTS Daily Meal Plan

CALORIC BASELINE
CALORIC BASELINE
0

The Calorie Charts tell you the number of portions you are allotted per food group, per day. Locate the chart that matches your Calorie Target.

9
0

CURRENT WEIGHT

4
5
4
CALCULATE: YOUR CALORIC NEEDS
3
2

MAINTAIN OR CHANGE BODY COMASITION

CALORIE TARGET
CALCULATE YOUR CALORIE TARGET.
8
1
C
3
4
  ¼cup
WEIGHT GAIN

THE FAT BURNER – Spread your eating across six meals, 2 hours apart. Avoid eating any carbs and fruits after 6 PM.


0

3

CALORIC NEEDS

2
+ 500 =
3
5
4

The FOOD GROUPS will tell you what foods to put in each measuring cup. The order and timing of when you should eat is up to you, but here are three suggestions.

2Tbsp

THE ENERGY BALANCER– Spread your eating across three meals and two snacks roughly 2–3 hours apart. Eat from a variety of food groups for breakfast, lunch, and dinner and use the snacks for food groups you've missed.


DESK JOB, LOTS OF TV TIME

1

2,300-2,499

CALORIES

FASTEST WAY TO LOOSE SOME SEREUS WEIGHT

0
MODERATE LIFESTYLE
x 11 =
1
5
- 500 =
CALCULATE YOUR CALORIE TARGET.

7
SEDENTARY LIFESTYLE
FIND THE CALORIE CHART THAT CORRESPONDS WITH YOUR CALORIE TARGET.
CALORIC BASELINE
0

(lbs.)

x 13 =
CALORIC BASELINE
3
CARBS     ½cup
DRESSINGS

2,500-2,800

CALORIES

CALCULATE: YOUR CALORIC NEEDS
6
4
DRESSINGS

Modifications: If your Calorie Target is less than 1,200, round up to 1,200. If it’s more than 2,800, round down to 2,800.

CALORIC NEEDS
6

MANUAL LABOR,
ON YOUR FEET ALL DAY

0
0

CURRENT WEIGHT

5
VEGGIES    1cup
- 0 =
3
1
7
2

CALORIC NEEDS

1
1
6
3

1

1
1

LIGHT HOUSEWORK, ON
YOUR FEET PART OF THE DAY

RESULTS COMPETITION REGIMEN – Spread your eating into eight small meals. For more details, see the Countdown to Competition

0

=Extreme Competition Meal Plan or "carb depletion"  eating days

Note: If you want to maintain your current weight, skip the next calculation and
proceed to step 2 using your Caloric Needs calculation as your Caloric Target.


1,500-1,799

CALORIES

CALORIC NEEDS

1,200-1,499

CALORIES

6
FATS
CALORIE TARGET
USE MEASURING CUPS.
WEIGHT MAINTANANCE
4
0

2

5
5
PROTEINS ¾cup

(lbs.)

1
B
10
0

Get Started

8

Nutrition

CURRENT WEIGHT

CALORIE TARGET
8
6
8

(lbs.)

6
CALORIC BURN

PUT A LOT OF MUSCLE ONE QUICK

B
0
0
4
0
2
4
ACTIVE LIFESTYLE
0
6
OILS  &
x 12 =
7
WEIGHT LOSS
FOOD GROUPS
0
COMBINE YOUR EXTREME EATING PLAN WITH EXTREME WORKOUTS.

4

4

1
7
0
3
4

If you’re looking for an extreme challenge and want to get shredded, be in the best shape of your life or prepare for an upcoming special event, whether it’s a vacation or wedding, the Extreme Competition Meal Plan is the way to go.

3
FRUITS       1cup

See the START HERE guide for your Results Fitness workout schedule

First you'll need to calculate your calories for either weight loss or muscle gain while following the Nutrition For Results Eating Plan. These activity lifestyles do not include your Results Fitness workouts. You’ll want to re-calculate after each round of the program you complete.

+ 500 =
1
1
HEALTHY
2
3
5

If you're sticking with the RESULTS Daily Meal Plan, but want to finish with a bang, use the Extreme Competition Meal Plan from the Countdown to Competition
plan for your final month or weeks

0

It’s time to get serious!

5
CALCULATE: YOUR CALORIC BASELINE
11