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TR90®
TR90® TR90® TR90® TR90®
AT-A-GLANCE DAILY REGIMEN
© 2013 NSE PRODUCTS, INC. 86108254_EN_1308_CD-LS_WMN
COMPLEX C
COMPLEX F
JS
M-BAR
FUEL BUILD PROTECT
PROGRAMME GUIDE
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TR90® PROGRAMME GUIDE
TRANSFORM YOUR LIFE IN 90 DAYS
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By choosing to follow the TR90® Weight Management Programme, you have chosen to embark on an exciting transformational journey. You will join in the success of the many that used this programme to achieve their ideal body shape.
The TR90® programme is based on the latest advancements in weight management science. Unlike other weight manage-ment programmes that only focus on superficial approaches, TR90® targets both the internal and external sources of weight management.
The programme is designed to optimise your body and mind for peak performance. It combines revolutionary supplements and nutrition with adapted fitness methods, resulting in an unmatched opportunity to unlock your body’s full potential.
TARGETING THE SOURCES: METABOLISM AND MUSCLE MASS
The human body is an efficient machine. It breaks down food, absorbs the nutrients and delivers them to provide energy to all of the body's cells. The amount of energy we need is determined by our metabolic rate, measured in calories per day.
The biggest contributor to metabolic rate is resting energy expenditure, also known as Basal Metabolic Rate (BMR). Your BMR is the amount of calories you would need if you laid in bed all day and did not move. In other words, it is the amount of energy your body needs just to keep you alive and perform basic functions like breathing, keeping your heart beating and maintaining your body's tissues.
average population: 2,000 kcal
An average BMR fluctuates between 1,200 and 2,400 kcal/
day, it can reach 10,000 kcal/day for an athlete, and 16,000
for a professional swimmer!
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1Aging of the human neuromuscular system. Vandervoort AA. Muscle Nerve; 25(1):17-25, 2002. What is the cause of the ageing atrophy? Total number, size and proportion of different fiber types studied in whole vastus lateralis muscle from 15- to 83-year-old men. Lexell J et al., J. Neurol. Sci. 84(2-3):275-94, 1988. Muscle fiber size and function in elderly humans: a longitudinal study. Frontera W et al. J.Appl. Physiol, 105(2):637-42, 2008.
Did you know?After age 20, your BMR de-creases by 2 to 3% per year.
And between age 20 to 85, your muscle mass declines by 40%.1
athlete: 10,000 kcal
professional swimmer: 16,000 kcal
Muscle mass is an important factor to consider in determining your BMR. Muscle is more active and energy-demanding than fat, so if you have a higher percentage of muscle compared to fat, you will have a higher BMR. The higher a person's basal metabolism, the more calories that individual burns off.
As you age, lean muscle mass diminishes and so does your metabolic rate. Because your muscle mass and metabolism decline, your ability to process food is reduced and this leads to a fat mass increase.
THE TR90® PROGRAMME G
ET S
TART
ED !
TR90® JSYour 2-week boost to get you primed and ready for lasting success.
TR90® PROGRAMME GUIDEThis guide brings you all the recommended eating and exercise information you need to achieve your TR90 objective.
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TR90® is a comprehensive weight management pro-gramme made up of food sup-plements, meal replacement bars and a programme guide. The programme will target two main dimensions in order to help you to improve your body shape: mind and body.
TR90® M-BARSAn easy and delicious solution that removes the guesswork − giving you the protein you need to contribute to a growth and maintenance in muscle mass.
TR90® COMPLEX CIs your mind ready to feel the transformation? Complex C will help strengthen your will-power while you are on your journey!
TR90® COMPLEX FRev up your body’s system! Ingredients such as green tea extract will help you to enhance your metabolism.
MIND
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At times, managing your weight can be a struggle. So, having positive thoughts about your weight management should be your main priority. TR90® is designed to help you become your best you: mentally and physically. The TR90® programme will help you to improve your daily lifestyle and keep your motivation at an optimal level. TR90® stands apart from other weight man-agement programmes in that it empowers and helps you to reach your goals.
Is your mind ready to feel the transformation? JS and Complex C will give you the right push and help strengthen your willpower while you are on your journey!
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STEP 2: TAKE THE RIGHT MEASUREMENTS
TR90® will help improve your body shape. To see the evolu-tion and keep your motivation throughout the programme, take your measurements and see how your muscle mass evolves.
Keep track of the following measurements:
1. Upper Arm: Measure around the largest part of your arm (above the elbow).
2. Chest: Measure around the fullest part of your chest or bust by wrapping the mea-suring tape under your arm-pits, around your shoulder blades, and back to the front.
3. Waist: Place the measuring tape about 1,5cm above your belly button and then wrap it around your torso. Exhale before measuring and wait to inhale until you have completed the measurement.
STEP 1: SET YOUR GOAL
The most important part of a healthy weight management programme is to set goals. Re-alistic goals provide a plan for change and position you for success. Set both short- and long-term goals and make them measurable. Short-term goals keep you engaged on a daily basis, but long-term goals motivate you over the long haul. For example, a short-term goal could be how many kilometres you are going to run and for how many days per week. A long-term goal could be the amount of centimetres you would like to lose at the end of the 90 day-period. Take a moment now to write down your goals in the diary part of the guide so that you can reference them over the course of this programme.
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4. Hips: Place the measuring tape around the widest part of your hips or buttocks and measure all the way around.
5. Thighs: Measure around the largest part of your thigh.
6. Calves: Measure around the largest part of your calf.
7. Your body fat percentage: Measure with a body fat per-centage scale at home or at a fitness centre.
STEP 3: GET SUPPORT FROM OTHERS AND SHARE YOUR SUCCESS
Actively managing your weight is a personal challenge, but getting support from others on your journey can help you tre-mendously. There is real power in sharing your goals. We en-courage you to connect with someone else who is also do-ing the TR90® programme, a family member, a friend, etc. Share your experiences with them, as their support can in-spire and motivate you more than you would ever expect.
STEP 4: KEEP TRACK OF YOUR PROGRESS
The Diary section of this guide provides you with all the pro-gramme details for the coming 90 days. Fill in your diary on a daily basis and get started on your journey.
BODY
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An important part of the TR90® programme is its innovative, yet easy to follow eating plan and the recommended exercises. The TR90® eating plan will help you to develop healthy eating habits that will enable you to realise your TR90® goals.
Let us start with some basics about nutrition. Your body needs six essential nutrients to carry out its basic functions. They will be classified into three main categories:
• Build
• Fuel
• Protect
The TR90® eating plan uses hand sizes as a guide to food portion sizes. This system takes advantage of the fact that portion sizes for each individual should be proportional to their body size; a larger individual has a larger hand and should consume more calories to maintain lean muscle tissue and avoid hunger.
The TR90® programme is based on a high protein diet. Protein provides your body with the necessary material to produce further proteins, hor-mones, enzymes, muscle fi-bres, etc. Our body is not ca-pable of storing a lot of this nutrient, so dietary intake is vi-tal in order to maintain muscle mass and organs.
Proteins are the building blocks of the muscle. If your body does not have enough protein, it cannot maintain the muscles it already has and also build new muscle tissue.
Food proteins have two main origins: animal and vegetal.
Serving size for animal proteins: Size and thickness of palm of hand (not including fingers).
Serving size for vegetal proteins: Size and thickness of fist.
PROTEINS
BUILD
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Carbohydrates represent the most important source of energy for your body and are vital for a healthy diet. They are excellent sources of quick burning energy. However, a diet too high in carbohydrates can upset the delicate balance of your body’s blood sugar lev-el, resulting in fluctuation in energy and mood, which leave you feeling irritated and tired.
Fats are essential for a healthy body, providing a source of energy and carrying vital nutrients (such as vitamins A, D, E and K). Fats also play an important role in food manu-facturing and cooking, making our food taste good. For good health, it is necessary to pay attention to both the type and the total amount of fats in your diet. An excessive consump-tion of fats in general and saturated fats in particular is known to be a major factor influencing blood cholesterol levels and weight issues.
Just like proteins, fats in foods have two different origins: ani-mal and vegetal.
Serving size for carbohydrates: Amount that can fit into cupped hand.
CARBOHYDRATES FATS
FUEL
Dietary fibres are plant cell materials that resist digestion by the endogenous enzymes of humans. They arrive intact in the gut where 100,000 bil-lion bacteria will use them as a source of food to reproduce themselves for a healthy intes-tinal flora.
Grains and cereals contain less water than fruits and vegeta-bles and therefore generally provide more fibre per gram of ingested material.
Serving size for fruit and vegetable: Amount that can be held by open palm.
Vitamins are compounds that are essential for proper body function and growth. Vitamins also may be referred to as mi-cronutrients. They can be de-rived or synthesised from plant or animal products.
Minerals are inorganic nutrients. They are found in foods that are essential for growth and health. Some are necessary in small amounts (trace elements like iodine, se-lenium …), while others must be present in higher amounts on our plates (mineral salt such as calcium and iron).
5 SERVINGS
DIETARY FIBRES VITAMINS & MINERALS
PROTECT
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1 M-BAR
5 SERVINGS
1 SER
VING
4 SERVINGS
• By distributing protein intake throughout the day, metaboli-cally active lean muscle can be maintained.
• In order to maximise the burn-ing function of metabolism, it is important to eat at regular times and eat snacks between your main meals.
• If you are struggling to stay satiated between meals, try to choose a high protein snack.
FUELBUILD PROTECT
WHAT DO YOU NEED TO EAT PER DAY ?
M-Bar is developed to keep you satisfied on a daily basis. Best of all, it can be easily inte-grated into your lifestyle as it is. The bars are convenient, discreet and ready for use on-the-go.
M-Bar also offers a TR90® - adapted nutritional approach:
• Brings all the requirements of one main meal into one bar.
• Contains the right amount of high quality proteins, which contribute to the growth and maintenance of muscle mass in a convenient and easy way.
• Contains the right quantity of fats and carbohydrates to help fuel your body.
• Provides vitamins and minerals to help protect your body.
The M-Bar replaces one meal. You can have it either for break-fast, lunch or dinner, depending
on what works best for you.
M-BAR: YOUR ON-THE-GO MEAL REPLACEMENT
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TR90®
TR90®
TR90®
TR90®
COMPLEX C
COMPLEX F
JS
M-BAR
Choose from the best choices For your convenience, we have included at the back of this guide a handy overview of food categories. Let it help you make the best decisions when preparing your menu.
Now that you know more about nutrition, this is what your daily TR90® regimen should look like.
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AT-A-GLANCE DAILY REGIMEN
MEAL TIME: LOOKING FOR INSPIRATION?
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Breakfast
• Muesli + cottage cheese/Greek yogurt + fruit.
• Eggs, cooked to preference + fruit.
• Oatmeal (non-instant) + Greek yogurt.
• Scrambled tofu. Add some onions, green peppers or other veggies, some light soy sauce or tamari with a little olive oil. Eat with whole-grain toast.
• Scrambled eggs with smoked salmon, asparagus and goat cheese.
• Oats with milk, almonds, ginger and flaxseed in a microwavable bowl. Nuke for 2 minutes. Top with Greek yogurt.
HAVE A LOOK AT OUR SUGGESTIONS BELOW
Lunch/Dinner
• Cashew chicken salad with mixed greens and assorted fresh fruit.
• Sesame chicken strips, stir-fried vegetables and almond rice pilaf.
• Baked tilapia with mango salsa, mashed sweet potato and grilled asparagus.
• Pan broiled pork chop with tomato eggplant salsa, roasted mushroom quinoa and steamed broccoli.
• Sesame shrimp and aspara-gus stir-fry.
• Greek omelette: tomatoes, onions, oregano, black pepper, crumble feta cheese and spinach.
• Turkey vegetable lasagne: onions, garlic, bell pepper, lean ground turkey breast, tomato sauce (low sugar), mushroom, spinach, fat free ricotta cheese, fat free mozzarella and low-fat parmesan .
• Baked soy ginger salmon: soy sauce, French ginger, garlic, red pepper and lemon.
• Asian shrimp and sugar snap peas: cornflour, red pepper, sugar snap peas, raw shrimp, onions, yellow squash, garlic and ginger.
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Snacks:
• A handful of raw almonds• Medium apple• 1 peach• 1 orange• 2 tangerines• 2 plums• A handful of pumpkin seeds• Raw vegetables
General tips:• Avoid sweeteners: Use stevia
or agave if necessary.• Do not skip meals.• Consume the recommended
portions from each food group.
• Eat and chew your food slowly to recognise when you feel full faster and avoid overeating.
• Stay hydrated by drinking plenty of water each day: 6-8 oz (250 ml) glasses.
• Avoid fried and highly pro-cessed foods since they often are higher in calories.
• Choose low fat or fat-free alternatives when available.
• Avoid high calorie beverages such as alcohol, soda, sweet-ened drinks...
• Take the time to eat properly. • Always consult a physician
if you have allergies or any medical conditions before changing your diet.
LET’S GET MOVING!
NUSKIN.COM 25*The information provided is not meant to replace any professional advice you can get from a personal trainer.
ENERGY EXPENDITURE
As you may recall from the previous section of this Guide, energy expenditure refers to the amount of ener-gy a person uses in the form of calories.
There are three factors that have an impact on your ener-gy expenditure:
1. Thermic effect of food The number of calories you use to eat, digest and metabolise food.
2. Basal metabolic rate (BMR) The number of calories your body needs to main-tain body functions while at rest.
3. Physical activity The number of calories expended during daily activities, lifestyle and exercise.
This section is intended to be a general guide on the type and intensity of activity needed to reap maximum benefits from the TR90® pro-gramme*. As well as meeting your general fitness needs, the information is easily adaptable to fit any goals you may have. It highlights how exercise impacts your energy expenditure, which can influ-ence the energy consumption of an individual.
Energy used during physical activity and for digestion are forms of energy expenditure you can control. As you already know how to manage your eating habits, it is time to move on to the physical aspects of this programme.
Regular exercise increases energy expenditure and builds muscle mass.
A complete fitness pro-gramme should include cardiovascular activity and strength training.
So without any further ado, let’s get moving!
Also known as aerobic or en-durance training, cardiovascu-lar activity is great for burning calories and is an important part of weight management. Walking, jogging, swimming, dancing and jumping rope are examples of cardiovascular exercise, which is any activity that uses the large muscle groups in a continuous, rhythmic fashion for sustained periods of time.
An important part of your fitness programme is the intensity. Exercise should always be done at a comfort-able pace.
CARDIOVASCULAR ACTIVITY
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Before you can put your fitness programme together, you need to determine what training intensity you should start with. Depending on whether you are a beginner, intermediate or advanced, you can focus on one of the following training levels and then gradually work your way up:
1. Low intensity: Work-out at 50-60% of your capacityThis is a great level to be in if you are just starting to exercise. It consists of moderate exercise for a long period of time (1:00 to 1:30 hours, etc.) without becoming breathless. Training in this category will enhance your basic endurance.
2. Medium intensity: Work-out at 60-70% of your capacity The duration of time you exercise in this level decreasesto 25 to 40 minutes. At this level, you should be able to still slightly increase the intensity of your exercise, however, this should not cause you to become breathless. The objective of this category is to train your specific endurance.
3. High intensity: Work-out at 70-80% of your capacity The duration of the exercises at this level are normally shorter (20 to 30 minutes), with slightly increased intensity in alterna-tion with active recovery periods. Shortness of breath occurs with every increase of intensity. This mild interval training helps you work on your recovering capacity and further improves your endurance.
CHOOSE YOUR WORK-OUT INTENSITY LEVEL
Intensity refers to how hard your heart and muscles are working during a given activity. In practical terms, a stroll is low intensity, a brisk walk is me-dium intensity, and a fast jog is high intensity.
70-80% High
60-70% Medium
50-60% Low
Intensity Levels
Maximum heart rate: For a woman: 226 – your age For a man: 220 – your age
Resting heart rate: Take your pulse early in the morning, preferably when you wake up, for 10 seconds and multiply it by 6.
% of Capacity: Varies between 50% and 80% according to the intensity level of your physical activity.
Depending on what intensity level you decide to work in, you will need to identify what should be your ideal heart rate range. While exercising, you should try to stay within the upper and lower boundaries of your range.
Use this formula to calculate the boundaries of your heart rate range:
[(Maximum Heart Rate – Resting Heart Rate) × %Capacity] + Resting Heart Rate
Example for low intensity training (50-60% of your capacity): 50%: [(200 - 60) x 0.5] + 60 = 130 (lower)60%: [(200 - 60) x 0.6] + 60 = 144 (upper)
During the exercise, your heart rate should fluctuate between 130 and 144 heart rate per minute.
DETERMINE YOUR PERSONAL HEART RATE RANGE
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While exercising, measure your heart rate regularly to ensure that you are working out at the right pace. Count your heartbeat for 10 seconds, then multiply by six to convert it to a one-minute heart rate. If it's within your heart rate range, then keep up the good work. If not, then adapt the intensity of your exercise.
CHECK YOUR PULSE DURING WORK-OUT
How to check your pulse:
Place two fingers of one hand (not the thumb!) just below the base of your thumb of your other hand. Press down lightly until you feel your pulse.
If you don't want to interrupt your training to check your heart rate, we recommend you use a heart monitor.
Mountain Climber• Place hands on floor, slightly
wider than shoulder width. On forefeet, position one leg forward bent under body and extend other leg back.
• While holding upper body in place, alternate leg positions by pushing hips up while immediately extending forward leg back and pulling rear leg forward under body, landing on both forefeet simultaneously.
• Intensity can be increased by stepping faster.
Jumping Jack• Stand with feet together,
knees slightly bent, and arms to sides.
• Jump while raising arms and separating legs to sides. Land on forefoot with legs apart and arms overhead. Jump again while lowering arms and returning legs to midline. Land on forefoot with arms and legs in origi-nal position and repeat.
• Intensity can be increased by jumping faster.
SAMPLE CARDIOVASCULAR EXERCISES
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• Do not eat two hours prior to exercising.
• Work up to 150-300 minutes a week of basic to specific endurance activity or 75 minutes a week of moderate interval training activity. The guidelines suggest that you spread out this exercise during the course of a week.
Strength or resistance training is an important component of a weight management programme as it improves your body’s ratio of lean muscle mass to fat. It includes the use of weight machines, free weights, and resistance bands or tubing. Ensure that your strength training includes exercises for every major muscle group, including the muscles of the arms, chest, back, stomach, hips and legs.
Focus on motor coordination exercises rather than on specific exercises that only target one muscle at a time. When doing strength training, it is good to work with sets of 10 repetitions and do 3 to 5 sets of each exercise. Initially, when you start training, it is good to work with lighter but longer series. Then gradually work your way up to shorter but more intense series. For example, the first month you should do 3 sets of 30, the second month, you do 3 sets of 20 and the third month, 3 sets of 10. The amount of loads can increase through the exercise period.
STRENGTH TRAINING
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Push-up• Lie on floor with hands
slightly wider than shoulder width. Raise body up off floor by extend arms with body straight.
• Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. Repeat.
• Both upper and lower body must be kept straight throughout movement.
• Resistance can be reduced by performing push-ups with knees bent on floor.
SAMPLE STRENGTH TRAINING EXCERCISES
Squats• From rack with barbell at
upper chest height, position bar low on back of shoul-ders. Grasp barbell to sides, close to shoulders and posi-tion elbows back. Dismount bar from rack and stand with wide stance.
• Bend knees forward slightly while allowing hips to bend back behind, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Extend hips and knees until legs are straight. Return and repeat.
• Always drink a small quantity of water before, during and after workout.
• Stop exercising if you experi-ence any dizziness.
• Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
WARM UP AND COOL DOWN
Warming up before and cooling down after exercise will accel-erate your recovery period before and after training. Warming up prepares your body for exercise. It makes your muscles more elastic and therefore more durable. The post-work out phase is a vital part of your exercise routine. It helps to prevent injury and also lets your muscles relax.
For warming up, the use of dynamic stretches are best as they help to reduce muscle stiffness. For cooling down, static stretches are ideal as they help the muscle to relax. These stretches should be held for up to 20 seconds.
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EXAMPLES OF WARM UP STRETCHES
Shoulder Circles• Stand tall, feet slightly wider
than shoulder-width apart, knees slightly bent.
• Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action.
• 6 to 10 repetitions. Repeat with the other shoulder.
Lunges• Standing tall, both feet
together (starting position).• Keeping the back straight
lunge the right leg forward approximately 1 to 1.5 metres.
• The right thigh should be parallel and the right lower leg vertical with the ground.
• Spring back to the starting position.
• Repeat with the left leg.• 6 to 10 repetitions on each
leg.
Calf Stretch• Stand tall with one leg in
front of the other, hands flat and at shoulder height against a wall.
• Ease your back leg further away from the wall, keeping it straight and press the heel firmly into the floor.
• Keep your hips facing the wall and the rear leg and spine in a straight line.
• You will feel the stretch in the calf of the rear leg. Repeat with the other leg.
Hamstring Stretch• Sit on the ground with both
legs straight out in front of you.
• Bend the left leg and place the sole of the left foot alongside the knee of the right leg.
• Allow the left leg to lie relaxed on the ground.
• Bend forward keeping the back straight.
• You will feel the stretch in the hamstring of the right leg.
• Repeat with the other leg.
EXAMPLES OF COOL DOWN STRETCHES
Stretching is important after every session to keep muscular flexibility. At least 20 seconds
per stretching. Stretch every muscle that has worked.
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THINGS TO REMEMBER...
• Consult an expert We recommend you consult your physician to help define an exercice programme specifically adapted to your profile.
• Start slowly The key to achieving maxi-mum results from your exer-cise programme is through progression. Progression refers to slowly starting your training and gradually increasing the intensity in order to increase muscle mass and endurance. When training level is increased too quickly, the body cannot adapt and instead breaks down.
• Choose an activity you like Pick an activity which brings you pleasure. After a long period of inactivity, it is recommended to choose an activity that increases your endurance (walking, running, cycling) to develop the heart muscle.
HOW CAN YOU INCORPORATE FITNESS INTO YOUR DAILY ROUTINE?
Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the side-walk or patio with a broom.
IN AND AROUND YOUR HOME
Walk or jog around the soccer field during your kid’s practice, make a neighbour-hood bike ride part of your weekend routine, play tag with your children in the yard or play exercise video games. Walk the dog together as a family. Organise an office bowling team, take a class in martial arts, dance, or yoga with a friend or spouse.
WITH FRIENDS OR FAMILY
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AT WORK AND ON THE GO
WHILE WATCHING TV
Gently stretch while watch-ing your favourite show, do push-ups, sit-ups or lift light weights during the com-mercial breaks – you will be amazed at how many repeti-tions you can fit in during the commercials of a half hour show! Better still, once a week turn off the TV and take a walk outside instead.
Look for ways to walk or cycle more. For example, cycle or walk to an appointment rather than drive, use the stairs, briskly walk to the bus stop then get off one stop early, park at the back of the parking lot and walk to the store or office.
DIARY
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ScoreMON
TUWED
THUFRI
SATSUN
Wie war Ihre Woche?Was fanden Sie schwierig? Was waren die Highlights?
Was werden Sie nächste Woche besser machen?
Wie hat Ihnen TR90® geholfen?
BODY MEASUREMENTS
KOPF
BEW
EGUN
GES
SEN
Ober-arm Brust Taille
Hüfte Ober-schen-kelWaden Körper-fett %
Ober-arm BrustTaille
Hüfte Ober-schen-kelCalves
Body Fat %
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück scrambled eggs home hunger
Snack yoghurt at my desk craving sugar
Mittag salmon + salad at work hunger
Snack apple in the park N/A
Abend M-BAR on my way home hunger
MAHLZEIT Was Wo Hunger oder Appetit
Produkte
JS X
Complex C X X X
Complex F X X X X
M-Bar X
The diary included in this Guide will help you to track your personal evolution during your 90-day programme.
Tracking diligently will allow you to identify patterns, pitfalls, and triumphs so you know what is working and what is not. This will empower you with the knowledge you need to stay on the path to success. Use the diary diligently and see your transformation as you complete the TR90® programme.
In the daily trackers, note down what you ate, how active you have been and describe any changes in your mood, appetite, cravings, or body appear ance. Use the weekly tracker to rate your commitment to the programme over the previous week.
MEAL
Breakfast scrambled egg home hunger
yoghurt at my desk cravng sugar
salmon & salad
at work hungerapple
in the park hunger
M-Bar on my way home not really hungry
Snack
ProductJS
Complex C
Complex F
M-Bar
Lunch
Snack
Dinner
What Where Hunger or Craving
How was your day?
Felt happy and uplifted, didn't have too much cravings
MIND TR90
NOTESEXERCISE
Typehad a stroll with my dogIntensitylowDuration30 minutes
Quite happy with myself, I was in a good mood so didn't have the urge to stress eat like I sometimes do.
FOOD
Ober-arm
Brust Taille Hüfte Ober-schen-kel
Waden
OBJECTIVES & FIRST MEASUREMENT
Write a one sentence goal that describes what you want to look, feel, or be like after the TR90® programme. This does not need to be a weight-related goal. It could be any goal you want to work toward, such as “I want to run a marathon by August” or “I want to spend more time with my children.”
IDENTIFY YOUR GOAL
WRITE DOWN YOUR GOALTips on Creating a Goal:
What area of your life do you want to influence through your
transformation? Nutrition, body, lifestyle? How will your
transformation change you and your life?
Grab a tape measure, take your current measurements and write them down. Check back in 90 days to see if you can measure a differ-ence.
YOUR MEASUREMENTS
WRITE DOWN YOUR MEASUREMENTS
Upper Arm
Chest Waist Hips Thighs Calves Body Fat%
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MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 01
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 02
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
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MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 03
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 04
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 47
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 05
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 06
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 49
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 07
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
WEEK 01
MIN
DEX
ERC
ISE
FOO
D
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 51
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 08
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 09
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 53
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 10
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 11
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 55
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 12
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 13
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 57
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 14
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
WEEK 02
BODY MEASUREMENTS
Upper Arm
Chest Waist Hips Thighs Calves Body Fat%
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 59
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 15
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 16
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 61
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 17
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 18
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 63
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 19
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 20
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 65
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 21
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
WEEK 03
MIN
DEX
ERC
ISE
FOO
D
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 67
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 22
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 23
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 69
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 24
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 25
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 71
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 26
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 27
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 73
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 28
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
Ober-arm
Brust Taille Hüfte Ober-schen-kel
Waden
WEEK 04
BODY MEASUREMENTS
Upper Arm
Chest Waist Hips Thighs Calves Body Fat%
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 75
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 29
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 30
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 77
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 31
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 32
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 79
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 33
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 34
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 81
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 35
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
WEEK 05
MIN
DEX
ERC
ISE
FOO
D
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 83
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 36
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 37
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 85
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 38
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 39
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 87
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 40
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 41
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 89
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 42
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
Ober-arm
Brust Taille Hüfte Ober-schen-kel
Waden
WEEK 06
BODY MEASUREMENTS
Upper Arm
Chest Waist Hips Thighs Calves Body Fat%
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 91
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 43
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 44
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 93
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 45
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 46
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 95
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 47
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 48
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 97
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 49
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
WEEK 07
MIN
DEX
ERC
ISE
FOO
D
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 99
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 50
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 51
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 101
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 52
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 53
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 103
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 54
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 55
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 105
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 56
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
Ober-arm
Brust Taille Hüfte Ober-schen-kel
Waden
WEEK 08
BODY MEASUREMENTS
Upper Arm
Chest Waist Hips Thighs Calves Body Fat%
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 107
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 57
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 58
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 109
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 59
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 60
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 111
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 61
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 62
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 113
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 63
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
WEEK 09
MIN
DEX
ERC
ISE
FOO
D
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 115
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 64
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 65
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 117
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 66
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 67
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 119
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 68
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 69
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 121
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 70
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
Ober-arm
Brust Taille Hüfte Ober-schen-kel
Waden
WEEK 10
BODY MEASUREMENTS
Upper Arm
Chest Waist Hips Thighs Calves Body Fat%
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 123
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 71
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 72
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 125
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 73
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 74
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 127
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 75
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 76
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 129
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 77
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
WEEK 11
MIN
DEX
ERC
ISE
FOO
D
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 131
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 78
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 79
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 133
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 80
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 81
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 135
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 82
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 83
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 137
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 84
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
Ober-arm
Brust Taille Hüfte Ober-schen-kel
Waden
WEEK 12
BODY MEASUREMENTS
Upper Arm
Chest Waist Hips Thighs Calves Body Fat%
How was your week?
What did you find difficult?
What were the highlights?
How will you improve your regimen next week?
How did TR90® help you?
NOTES
Score MON TUE WED THU FRI SAT SUN
NUSKIN.COM 139
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 85
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 86
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 141
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 87
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 88
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
NUSKIN.COM 143
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 89
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
MAHLZEIT Was Wo Hunger oder Appetit
Frühstück
Snack
Mittag
Snack
Abend
Produkte
JS
Complex C
Complex F
M-Bar
DAY 90
FOODMEAL
Breakfast
Product
JS
Complex C
Complex F
M-Bar
Snack
Lunch
Snack
Dinner
What Where Hunger or Craving
MIND
How was your day?
TR90
NOTESEXERCISE
Type
Intensity
Duration
Prot
ein (m
eat)
• Lea
n gr
ound
turk
ey (9
3%
lean)
• S
kinles
s chi
cken
bre
ast
(whi
te m
eat o
nly)
• T
urke
y bre
ast (
skin
less)
• Duc
k bre
ast (
skin
less)
• Lea
n cu
ts of
bee
f and
veal
• Por
k ten
derlo
in• L
ean
cuts
of la
mb
• Fish
(salm
on, t
ilapi
a, ha
libut
, flou
nder
, had
dock
, tro
ut, m
acke
rel, t
una,
etc.)
• Squ
id• C
rab,
lobs
ter, s
hrim
p• S
hellfi
sh (o
yste
r, sca
llop,
cla
m, e
tc.)
Prot
ein (n
on-m
eat)
• Gre
ek yo
gurt,
sw
eete
ned
with
stev
ia or
ag
avé
• Fat
free
cotta
ge ch
eese
• S
kim/fa
t fre
e milk
/soy m
ilk• L
ow fa
t che
eses
• T
ofu
• Egg
s• Q
uino
a• L
entil
s• S
oybe
ans
• Sky
r
Gra
ins,
legum
es,
brea
d &
nuts
• Who
le gr
ain b
read
• R
aw n
uts
• Coc
onut
flou
r• A
lmon
d flo
ur• R
ye fl
atbr
ead
Frui
ts &
vege
tabl
es• F
resh
frui
ts • F
resh
BIO
appl
e (wi
th
skin)
• B
aked
swee
t pot
ato
• Ste
amed
vege
tabl
es,
and
raw
(a m
ix of
bot
h is
pref
erre
d)
Oil
• Can
ola o
il (dr
essin
g)• O
live o
il (lo
w te
mp
cook
-in
g, d
ress
ings
)
Swee
ts &
swee
tene
rs• F
resh
frui
ts• S
tevia
Drin
ks• W
ater
(eat
ing
fresh
frui
ts/ve
geta
bles
is p
refe
rabl
e to
drin
king
them
)
Prot
ein (m
eat)
• Lea
n gr
ound
ha
mbu
rger
• S
kinles
s chi
cken
(dar
k and
wh
ite m
eat)
• Lea
n cu
ts of
mea
t, tri
m fa
t pr
ior t
o co
okin
g
Prot
ein (n
on-m
eat)
• Uns
weet
ened
regu
lar
yogu
rt • 2
% co
ttage
chee
se• H
alf sk
imm
ed m
ilk
• Che
ese s
parin
gly
• Low
fat s
our c
ream
Gra
ins,
legum
es,
brea
d &
nuts
• Bro
wn ri
ce
• Low
sodi
um ca
nned
leg
umes
• R
oaste
d sa
lted
nuts
Frui
ts &
vege
tabl
es• N
on-s
weet
ened
ap
ples
auce
• B
aked
pot
ato
with
Gre
ek
yogu
rt (o
r fat
free
sour
cr
eam
)
Oil
• Pea
nut o
il• V
eget
able
oil
• Sun
flowe
r oil
• Saffl
ower
oil
• Ses
ame o
il• F
laxse
ed o
il
Swee
ts &
swee
tene
rs• S
ugar
free
swee
ts• D
ark c
hoco
late
• Hon
ey
Drin
ks• F
ruit/
vege
tabl
e jui
ce
blen
ds (n
o su
gar a
dded
)• H
omem
ade
fruit/
vege
tabl
e jui
ce
Prot
ein (m
eat)
• Reg
ular
ham
burg
er (7
3%
fat)
• Chi
cken
with
skin
• Fat
ty m
eats
(saus
age,
mar
bled
bee
f, bac
on)
• Sm
oked
por
k and
lam
b m
eat
Prot
ein (n
on-m
eat)
• Swe
eten
ed yo
gurt
• Ful
l fat
cotta
ge ch
eese
• W
hole
milk
• E
xces
sive c
hees
e • F
ull f
at S
our c
ream
Gra
ins,
legum
es,
brea
d &
nuts
• Whi
te b
read
• C
lub
crac
kers
• Whi
te ri
ce
• Hig
h so
dium
cann
ed
legum
es
• Can
died
nut
s, m
acad
amia
nuts
Frui
ts &
vege
tabl
es• F
ruit
juice
s, da
tes,
swee
t-en
ed d
ried
fruits
, can
ned
fruit
in sy
rup
• Swe
eten
ed ap
ples
auce
• M
ashe
d po
tato
es w
ith
butte
r • S
tir fr
y veg
etab
les
Oil
• Cor
n oi
l• M
arga
rine
• Hyd
roge
nate
d oi
ls• L
ard
Swee
ts &
swee
tene
rs• P
astri
es• C
andy
• Milk
/whi
te ch
ocol
ate
• Sug
ar
Drin
ks• P
re-s
weet
ened
drin
ks• F
ruit
juice
s • S
oda
Go for it! Go easy on it... No go