14 Day Diet DIETARY GUIDELINES

14 Day Diet DIETARY GUIDELINES The diet suggested for the Program is easy to follow and is vitally important for the success of this program. It consists of restricted, low fat, high protein daily intakes with low to moderate-low carbohydrates depending on the specific day. This diet is based on the measure, in grams, of protein and carbohydrates. The foods suggested in this diet are typically low in fat. This eliminates the need for counting fat intakes and prevents them from becoming a primary factor in this diet. Helpful Dietary Information: The following terms and methods are for your information and can help you better understand the Program diet. Metabolism The process of metabolism includes all of the chemical changes that nutrients undergo from the time they are absorbed until they become a part of the body or are excreted from the body. Metabolized nutrients can be used as energy or as building material for living tissue. Proper diet and exercise speed the process of metabolism, resulting in improved tone and quality of muscle tissue as well as the depletion of fat stores. Protein One of the most important substances for the maintenance of good health and vitality. Protein is the major source of building material for everything from blood and muscle to skin, hair, nails and internal organs. Not only does protein help to control the body s rate of metabolism and regulate water balance, but it is also extremely useful in preserving muscle tone and muscle mass in dieting individuals. 1 gram Protein = 4 calories Carbohydrates Carbohydrates (sugar and starches) are the main source of energy for all muscle and body functions. Carbohydrates or carbs are converted by the body to simple sugar called glucose Some of this glucose is used as fuel for the body. The rest is either converted to glycogen and stored in the muscles and liver, or converted to fat and stored through the body for later use. It is by short-term carb depletion and exercise that the glycogen stores can be depleted. In turn, stores of body fat are reconverted and used as energy, resulting in weight loss. 1 gram Carbohydrate = 4 calories CAUTION: Substantial carbohydrate depletion should never be done for more than a week at a time. The method suggested in this program should be followed carefully. Fruits & Sugars Although fruits and sugars are carbohydrates and are a normal part of a healthy diet, it is recommended that they be limited or excluded from your diet during this program. These simple carbs are high in calories and require little effort by the body for absorption. These foods do little to stimulate the metabolism and may be stored as fat. Wheat products Breads, cereals, and pastas made from processed wheat are also good source of carbohydrates, but are not included in this diet as they act much like simple carbs in the body. For this diet we recommend you use complex carbs such as potatoes, rice and oats as well as fibrous carbs including most green leafy vegetables. Fats These are also known as lipids. They are the most densely caloric source of energy in the diet. 1 gram Fat = 9 calories Fats are difficult to digest and are mostly stored throughout the body, rather than immediately used as energy. The foods recommended in this diet are typically very low in fat. Dairy Products Dairy products should also be excluded form your diet during this program. Many dairy products are high in fat and almost all are very high in sodium. This causes water retention under the skin and could cause you to appear slightly bloated, thus obscuring your level of condition. Caffeine Black coffee and tea are allowed (in moderation) during this program. NOTE: It is important to take into account any other stimulants or caffeine containing supplements used during this program contain caffeine. Additional consumption of caffeinated beverages could cause nervousness and it may therefore be wise to refrain from any additional caffeine intake during this program. Decaffeinated coffee or tea is acceptable throughout the program. However, your intake of fluids must be closely monitored, especially on days 13 through the final day 14.

THE PROGRAM DIET For Individuals Performing both Weight Training & Cardiovascular Exercise. Your Program diet is based o the amount of protein and carbohydrates consumed in a given day by way of five (5) meals eaten approximately 3 hours apart. Smaller, more frequent meals help the metabolism remain in constant motion. To formulate your 14-Day Diet you must first: Estimate what you believe your Ideal Body Weight to be (usually between 10 to 20 lbs. less than your present weight). Thus, your Ideal Body Weight is the only weight you will need to refer to for this diet plan. Although to simplify things, the amount of carbohydrates consumed on any given day will be the same for all Ideal Body Weights, your specific Ideal Body Weight will determine the exact amount of protein you will need for this diet. Here is the formula for protein intake during days 1 through 12 on the program: 1 ½ Grams Of Protein Per Pound Of Your Ideal Body Weight Per Day. (See Daily Protein Intake Key) Divide Your Daily Protein Intake (Gm) Into 5 Meals Per Day Eaten At 3 Hour Intervals. (See Daily Protein Intake Key) Daily Protein Intake Key Ideal Body Weight (lbs) Protein Per Day (gm) 120 (or less) 180 35 130 195 40 140 210 40 150 225 45 160 240 50 170 250 50 180 270 55 190 285 55 200 (or more) 300 60 Protein Per Meal (gm)* rounded to the nearest fifth If your Ideal Body Weight falls somewhere in between two of the numbers in the far left column use the larger of the two numbers as your protein intake guide. For the purpose of simplifying your diet we have rounded your Protein Per Meal intake to the nearest 5 grams. CARBOHYDRATE INTAKE The carbohydrate intake portion of the Program diet involves a precise schedule and method for staggering your daily carbohydrate amounts as the program unfolds. This constant depleting and replenishing of the carbohydrates stores ensures effective depletion of body fat with little or no loss of muscle. Here is the suggested carbohydrate intake schedule for days 1 through 12 of the program regardless of your Ideal Body Weight. A special carbohydrate loading procedure is suggested for day 13 of the program (see Carb Loading section to follow). Carbohydrate Schedule, Days 1 through 12 (Showing total number of carbohydrates to be eaten each day)

Day 1-90 gm. Carbs Day 2-90 gm. Carbs Day 3-40 gm. Carbs Day 4-40 gm. Carbs Day 5-90 gm. Carbs Day 6-90 gm. Carbs Day 7-40 gm. Carbs Day 8-40 gm. Carbs Day 9-90 gm. Carbs Day 10-90 gm. Carbs Day 11-40 gm. Carbs Day 12-40 gm. Carbs Day 13 - (see Carb loading section) Day 14 - TARGET DAY For this diet, carbohydrates are divided into two catergories: Complex (oatmeal, potatoes & rice), and Fibrous (broccoli, cauliflower, green beans, lettuce, spinach, dell peppers, zucchini, tomato onions and asparagus). It is suggested that complex carbs be eaten only during the early hours of the day (1st and/or 2nd meals of the day). The fibrous carbs will be your primary source of carbs, since they are high in fiber and vitamins and low in calories. (See Preferred Foods and Values section for quantities and preparation). DAILY CONSUMPTION OF CARBOHYDRATES Unlike protein, which is distributed in equal amounts among the 5 meals per day, carbohydrates should be consumed in a descending fashion throughout the day. In other words, begin the day with the largest carbohydrate meal and consume fewer and fewer and fewer as the day progresses. For individuals capitalizing on this method for cutting up in preparation for competition, here are some example daily carbohydrate schedules for your 5 meals per day during days 1 through 12. Example 2: For days consisting of 90 grams of carbs Carbs (8:00 A.M.) Meal 1 30gm (11:00 A.M.) Meal 2 20 gm (2:00 P.M.) Meal 3 20 gm (5:00 P.M.) Meal 4 10 gm (8:00 P.M.) Meal 5 10 gm Example 1: For days consisting of 30 grams of carbs. Carbs (8:00 A.M.) Meal 1 20 gm (11:00 A.M.) Meal 2 10 gm (2:00 P.M.) Meal 3 5 gm (5:00 P.M.) Meal 4 5 gm (8:00 P.M.) Meal 5 0 gm CARB LOADING - DAY 13 (for individuals preparing for a contest or photo shoot)** Carb loading is the short-term process of consuming larger amounts of carbohydrates on a more frequent time schedule in order to fill the muscles with glycogen, thus creating bigger, fuller and more deeply cut muscles. This process, combined with short-term sodium and water depletion, can remarkably enhance your final appearance. (See Sodium Intake & fluid Intake sections). Carb Loading consists of some fundamental changes in the diet. They are as follows: Meals are now eaten every 2 hours (instead of every 2 1/2 hours) Meals consist of 40 grams of carbohydrates per meal (sweet potatoes, yams and regular potatoes are strongly suggested). Protein is now consumed every 4 hours and in only half the amount as your previous protein meals. (In other words, half of a protein meal with every other carb meal). Example Meal Schedule for Day 13: Carbs Protein (8:00 A.M.) Meal 1 40gm ½ protein meal (10:00 A.M.) Meal 2 40 gm (12:00 A.M.) Meal 3 40 gm ½ protein meal (2:00 P.M.) Meal 4 40 gm (4:00 P.M.) Meal 5 40 gm ½ protein meal (6:00 P.M.) Meal 6 40gm (8:00 P.M.) Meal 7 40 gm ½ protein meal (10:00 P.M.) Meal 8 40 gm

**For individuals NOT preparing for a contest or photo shoot, simply consume 90 gms od carbs on dday 13 and 40 gms of carbs on Day 14 Preparing Carbohydrates for Carb Loading Sweet potatoes, yams or regular potatoes such as Idaho or Red Bliss are universally known as the best food sources for carb loading; sweet potatoes and yams being the favorites. To prepare potatoes for individual carb meals first peel them. This will insure that any sodium or mineral content contained in the skin is removed, thus reducing the chances of water retention which could cause you to look smooth. Then, using a food scale that weighs food in ounces, weigh out 8 oz. of raw potatoes or yams, cutting a piece off or adding a piece from another potato to make 8 oz. if necessary. Although regular potatoes, sweet potatoes and yams have different grams of carbs per ounce values, use 8 oz. of raw potatoes per meal when using any one of them. Than, microwave or bake them. (You may also boil them as a last resort). Now, to simplify matters, individually wrap each 40 gram serving in foil for easy access later. If you do not have access to a food scale, than use the dimensions for estimating a 40 gram serving: 3 ½ in. long x 2 ½ in. wide - raw, peeled. SODIUM INTAKE (for individuals preparing for a contest or photo shoot) Because sodium is the mineral responsible for retaining water under the skin, this short-term sodium reduction plan can greatly improve your results. If you are preparing for an event or photo shoot, here is a sample procedure for sodium reduction during this 14-day program. Day 1 through 11 Your sodium intake should remain low to moderate throughout the first 11 days. Small amounts of sodium may be added to your diet through the use of condiments such as mustard, table salt, soy sauce or hot sauce and spice combinations containing sodium such as chili powder. Remember that these products should be used in small amounts and only on days 1 through 11 of the program. Days 12 & 13 During days 12 through 13, it is important to restrict the intake of sodium so that the body may flush out excess fluid from under the skin. Avoid all sauces, table salt and spice combinations containing sodium. Also beginning on day 11: DO NOT eat egg whites, canned tuna or any canned vegetables. FLUID INTAKE (for individuals preparing for a contest or photo shoot) The amount of water you drink during this program is going to play a key role in your success. When the body receives a constant and substantial flow of water, it releases the water frequently, knowing that it will soon be replenished. Therefore, individuals who do not regularly drink adequate amounts of fluid tend to retain water. If the body is conditioned not to expect to receive water, it will try to retain the water it has obtained. The body can be triggered into further water removal from under the skin by means of water loading and short-term reduction. Here is a simple and effective plan for accomplishing water reduction during this program: Fluid Intake Schedule (For individuals using the Weight Training Program only): Days 1 through 11: Drink 2 gallons of water per day. Day 12: Drink 1 gallon of water per day. Day 13: Drink 1 cup of water (approx. 8 oz.) every two hours. During carb loading on day, this conveniently adapts as 1 cup of water with every carb meal). Day 14: (See Day 14 TARGET DAY). During the first 12 days, it is highly recommended that you use a one-gallon jug to better monitor your water intake. Because regular tap water contains some sodium, you may want to use sodium-free spring water or distilled water for the final 3 days of the program. Caution: The symptoms of dehydration include: Prolonged headaches Dizziness Disorientation Extreme dryness of the mouth and throat. *If you experience one or more of these symptoms: Increase water intake until the symptom (s) subside. If symptoms persist Drink 8 oz. of fruit juice or tomato juice. If symptoms persist, Discontinue use of product and consult a physician.

Note: If you are using the program for physique repartitioning/fat loss but are not preparing for a specific day or event, you may choose to disregard the instructions for restricting your sodium intake (Day 12 thru 14) and the instructions for reducing your fluid intake (Day 12 thru 14). TARGET DAY (The Diet for Day 14) On the day of your big event, there are a few simple guidelines to follow to ensure that you look your best throughout the day. Monitor your fluid intake; it should remain low to moderate but still be enough so that you feel comfortable. It is acceptable to eat foods other than the ones suggested for this diet as long as you: Avoid foods high in sodium Do not eat so much at one time as to approach the point of feeling full. Competitive Bodybuilders: In preparation for a bodybuilding contest, you may choose to use the same diet and fluid intake suggestions for Contest Day as those described for Day 13. This will remove any guesswork and eliminate the chance of lessening your degree of definition due to the addition of different foods or beverages. Important: The Program should not be continued after the 14th day. A two week lay-off with moderately higher carbohydrates and normal fluid intake is necessary before using this program again. THE PROGRAM DIET For Individuals Performing Cardiovascular Exercise ONLY Your Program 14-Day diet is based on the amount of protein and carbohydrates consumed in a given day by way of five meals eaten approximately three hours apart. (These smaller, more frequent meals help the metabolism to remain in constant motion). Your protein intake will remain the same for every day of the program while your carbohydrate intake will be split into either Low Carb Days or High Carb Days. PROTEIN INTAKE To determine the amount of protein you will consume each day, estimate what you believe your ideal body weight should be (usually 10 to 30 lbs. less than your present body weight). If your ideal body weight is 150 lbs. or less, than your daily protein intake will equal 150 grams per day (most women fall into this category). If your ideal body weight is above 150 lbs., than your daily protein intake will equal 200 grams per day (most men fall into this category). Daily Protein Intake Key Ideal Body Weight (lbs) Protein Per Day (gm) Protein Per Meal (gm)* 150 (or less) 150 30 More than 150 lbs 200 40 *Refer to the Food Values and Preparation section for suggested protein foods and measurements. CARBOHYDRATE INTAKE The carbohydrate intake portion of the Program diet involves a precise schedule for staggering your daily carbohydrate intake (Low Carb Days & High Carb Days) as the program unfolds. This constant depleting and replenishing of the carbohydrate stores ensures effective depletion of body fat without a substantial loss of muscle. Here is the suggested carbohydrate intake schedule for the 14-Day Program regardless of your Ideal Body Weight.

Day 1 - Low Carb Day 2 - Low Carb Day 3 - High Carb Day 4 - High Carb Day 5 - Low Carb Day 6 - Low Carb Day 7 - High Carb Day 8 - High Carb Day 9 - Low Carb Day 10 - Low Carb Day 11 - Low Carb Day 12 - Low Carb Day 13 - Low Carb Day 14 - High Carb (TARGET DAY) *see target day section for details The amount of carbohydrates you consume each day will be determined by weather you are on a Low Carb Day (Days 1, 2, 5, 6, 9, 10, 11, 12, and 13) or a High Carb Day (Days 3, 4, 7, 8, and 14) Low Carb Days: 40 grams of carbs per day. High Carb Days: 70 grams of carbs per day. For this diet, carbohydrates are divided into two categories: Complex (Oatmeal, Potatoes & Rice), and Fibrous (Broccoli, Cauliflower, Green Beans, lettuce, Spinach, Bell Peppers, Zucchini, Tomato, Onions & Asparagus). *Refer to the Food Values & Preparation section for details. It is suggested that complex carbs be eaten only during the early hours of the day (1st and/or 2nd meals of the day). The fibrous carbs will be your primary source of carbs, since they are high in fiber and vitamins and low in calories. IMPORTANT: It is recommended that your daily diet not fall below 800 calories per day. The diet suggested here, which includes a naturally occurring amount of fat for added calories, meets this criteria and should be adhered to as the least amount of food to be eaten on a given day. DAILY CONSUMPTION OF CARBOHYDRATES Unlike protein, which is distributed in equal amounts among the 5 meals per day, carbohydrates should be consumed in a descending fashion throughout the day. In other words, begin the day with the largest carbohydrate meal and consume fewer and fewer as the day progresses. Here are some examples high & low carb day schedules for your 5 meals per day during the programs. For Low Carb Days consisting of 40 grams of carbs (8:00 A.M.) Meal 1 20gm Carbs OR 10gm Carbs (11:00 A.M.) Meal 2 10gm Carbs OR 10gm Carbs (2:00 P.M.) Meal 3 5gm Carbs OR 10gm Carbs (5:00 P.M.) Meal 4 5gm Carbs OR 5gm Carbs (8:00 P.M.) Meal 5 0gm Carbs OR 5gm Carbs For Low Carb Days consisting of 70 grams of carbs (8:00 A.M.) Meal 1 30gm Carbs OR 20gm Carbs (11:00 A.M.) Meal 2 20gm Carbs OR 20gm Carbs (2:00 P.M.) Meal 3 20gm Carbs OR 10gm Carbs (5:00 P.M.) Meal 4 10gm Carbs OR 10gm Carbs (8:00 P.M.) Meal 5 0gm Carbs OR 10gm Carbs EXAMPLE DIET CHARTS For an Ideal Body Weight of 150 lbs. or less Low Carb Day Diet (example) Total Protein = Approx. 150 grams Total Carbohydrates = Approx. 40 grams (8:00 A.M.) Meal 1 30 gm Protein 20 gm Carbs (11:00 A.M.) Meal 2 30 gm Protein 10 gm Carbs (2:00 P.M.) Meal 3 30 gm Protein 5 gm Carbs (5:00 P.M.) Meal 4 30 gm Protein 5 gm Carbs (8:00 P.M.) Meal 5 30 gm Protein 0 gm Carbs total= 150 gm total=40 gm

High Carb Day Diet (example) Total Protein = 150 grams Total Carbohydrates = 70 grams (8:00 A.M.)* Meal 1 30 gm Protein 20 gm Carbs (11:00 A.M.) Meal 2 30 gm Protein 20 gm Carbs (2:00 P.M.) Meal 3 30 gm Protein 10 gm Carbs (5:00 P.M.) Meal 4 30 gm Protein 10 gm Carbs (8:00 P.M.) Meal 5 30 gm Protein 10 gm Carbs total= 150 gm total=70 gm * This is an example starting time. You may begin meals at whatever time best fits your schedule. For an Ideal Body Weight Over 150 lbs. Low Carb Day Diet (example) Total Protein = 200 grams Total Carbohydrates = 70 grams (8:00 A.M.)* Meal 1 40 gm Protein 10 gm Carbs (11:00 A.M.) Meal 2 40 gm Protein 10 gm Carbs (2:00 P.M.) Meal 3 40 gm Protein 10 gm Carbs (5:00 P.M.) Meal 4 40 gm Protein 5 gm Carbs (8:00 P.M.) Meal 5 40 gm Protein 5 gm Carbs total= 200 gm total=40 gm High Carb Day Diet (example) Total Portein = 200 grams Total Carbohydrates = 70 Grams (8:00 A.M.)* Meal 1 40 gm Protein 30 gm Carbs (11:00 A.M.) Meal 2 40 gm Protein 20 gm Carbs (2:00 P.M.) Meal 3 40 gm Protein 10 gm Carbs (5:00 P.M.) Meal 4 40 gm Protein 10 gm Carbs (8:00 P.M.) Meal 5 40 gm Protein 0 gm Carbs total= 200 gm total=70 gm * This is an example starting time. You may begin meals at whatever time best fits your schedule. SODIUM INTAKE Because sodium is the element responsible for retaining water under the skin, this short-term sodium reduction plan can greatly improve your results. Here are the suggested procedures for sodium reduction during this 14-day program. Days 1 through 10: Your sodium intake should remain low to moderate throughout the first 10 days. Small amounts of sodium may be added to your diet through the use of condiments such as table salt, mustard, salsa, soy sauce or hot sauce and spicy combinations containing sodium such as chili powder. Remember that these products should be used in small amounts and only on days 1 through 10 of the program. Day 11 through 13: During days 11 through 13, it is important to restrict the intake of sodium so that the body may flush out excess fluid fro under the skin. Avoid all sauces, table salt and spice combinations containing sodium. Also beginning at day 11: DO NOT eat egg whites, canned tuna or any canned vegetables.(for DAY 14, SEE Target Day section) FLUID INTAKE The amount of water you drink during this program is going to play a key role in your success. When the body receives a constant and substantial flow of water, it releases the water frequently, knowing that it will soon be replenished. Therefore, individuals who so not regularly drink adequate amounts of fluid tend to retain water. If the body is conditioned not to expect to receive water, it will try to retain the water it has obtained. The body can be triggered into further water removal from under the skin by means of water loading and short-term reduction. Here is a simple and effective plan for accomplishing water reduction during this program:

Fluid Intake Schedule (For individuals using the Weight Training Program only): Days 1 through 10: Drink at least 1 gallon of water per day. Day 11 & 12: Drink 1/2 gallon of water per day. Day 13: Drink 1 cup of water (approx. 6 to 8oz.) with each of your 5 meals per day. During the first 12 days, it is highly recommended that you use a one-gallon jug to better monitor your water intake. During this time you may use a sugar-free powdered drink mix to flavor your water. Because regular tap water contains some sodium, you may want to use sodium-free spring water or distilled water for the final 3 days of the program. Caution: The symptoms of dehydration include: Prolonged headaches Dizziness Disorientation Extreme dryness of the mouth and throat. *If you experience one or more of these symptoms: Increase water intake until the symptom(s) subsides. If symptoms persist Drink 8 oz. of fruit juice or tomato juice. If symptoms persist, Discontinue use of product and consult a physician. Note: If you are using the Program for rapid weight loss but are not preparing for a specific day or event, you may choose to disregard the instructions on the restricting your sodium intake (Day 11 thru 14) and the instructions for reducing your fluid intake (Day 11 thru 14). TARGET DAY (The Diet for Day 14) On the day of your big event, it is suggested that you follow the diet for a normal High Carb Day along with the sodium and fluid intake suggestions as done on day 13. You may, however, choose to eat and drink at your own discretion as long as you follow a few simple directions to ensure that you look your best throughout the day. Monitor your fluid intake; it should remain low to moderate but still be enough so that you feel comfortable. It is acceptable to eat foods other than the ones suggested for this diet as long as you: Avoid foods high in sodium Do not eat so much at one time as to approach the point of feeling full. IMPORTANT: The Program should not be continued after the 14th day. A one to two week lay-off with moderately higher carbohydrates and normal fluid intake is necessary before using the system again.