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P*T5Ħ4#vͳI<ijy$#.]X5uECl-q.ęNcpLĭ[ Ӹ7 SʹS|FlDT/;Uي1s} m\ orı70 '@ڄKĨMQ܀{ "`p܇5|(yNGb%  -fFlmnM1n]6]npvh uNn>vnONwO?Uq"ΛI%zc8=7v#o nvjt^Lz2y}|PLf21w:Oy()s^4*3,"~bݳwWX1vJ&ΖLdz]Z9Fx4EdM.Ή\y.H[M0yx^GB֔Gu IųWA*4l)8} EK+V^<{e%a 1_6i?eZ6{0*k>F$˥i9P 6v+l.d%,6 u 6 y{P65E8-j7NSʿ1y)v)By([ף"Vx.Eޛ(_'{gS AA@A@    In & OutsPhase 1Phase 2Phase 3DayWeek 1Week 2Week 3Week 5Week 6Week 7Week 9Week 10Week 11Week 12 Day of Week Ab Ripper XClosed Grip Overhand Pull-Up Heavy PantsNotes:Dumbbell Cross-Body Blows Fly-Row-PressOne-Arm Balance Push-UpFront-To-Back Triceps Extension Slow-Mo ThrowClap or Plyo Push-UpThrow The BombWeighted CircleOne-Arm Push-UpSide-Leaning Triceps ExtensionPour FlySide-To-Side Push-UpLying Triceps ExtensionY-PressTwo-Twitch Speed Push-UpOverhead Triceps Extension Scarecrow Floor-Fly Side Tri-Rise Pike PressPlange Push-Up Chair DipIn & Out Shoulder FlySlow-Motion 3-In-1 Push-UpAlternating Shoulder PressIn & Out Bicep CurlTwo-Arm Triceps KickbackDeep Swimmer's Press"Full Supination Concentration Curl Upright RowStatic Arm Curl Flip-Grip Twist Triceps KickbackSeated Two-Angle Shoulder FlyCrouching Cohen CurlLying-Down Triceps Extension!In & Out Staight-Arm Shoulder Fly Congdon CurlSide Tri-RaiseWide Front Pull-Ups Lawnmowers Twenty-OnesOne-Arm Cross-Body CurlsSwitch Grip Pull-UpsElbows-Out LawnmowersStanding Bicep CurlsOne-Arm Concentration CurlsCorn Cob Pull-UpsReverse Grip Bent-Over Rows One Arm CurlsStatic Arm CurlsTowel Pull-UpsCongdon LocomotivesCrouching Cohen CurlsOne-Arm Corkscrew CurlsChin-UpsSeated Bent-Over Back FlysCurl Up / Hammer Downs Hammer CurlsMax Rep Pull-UpsSupermanIn-Out Hammer CurlsStrip-Set CurlsBalanced LungesCalf Raise Squats Super Skaters Wall SquatsReverse Grip Chin-UpsStep Back LungesAlternating Side LungesSingle-Leg Wall SquatsDead Lift SquatsThree-Way Lunges Sneaky LungesChair SalutationsToe Row Iso LungesWide-Front Pull-Ups Groucho Walk Calf-RaisesClose-Grip Overhead Pull-Ups80-20 Selbers Speed Squats Back FlyesDive-Bomber Push-UpsDiamond Push-UpsDecline Push-UpsClosed Grip Overhand Pull-UpsMilitary Push-UpsStandard Push-Ups Chest & BackWide Fly Push-UpsShoulders & Arms Legs & BackChest, Shoulders & Triceps Back & Biceps=per day Main MenuWeekCaloriesNutrition Level Chart+Level 1Level 2Level 3tocaloriesEA =PHASEGOALPROTEINFATCARBSNutrition Guide SummarySeated BicyclesSeated Crunch FrogsCross Leg/Wide Leg Sit-Ups Fifer SissorsHip Rock & RaisesPulse Up - Heels to the HeavensRoll Up/V-Up-Combos Oblique V-Ups Leg ClimbsMason [Kayak] TwistsDate / Meal LogNutrition Guide~A high-protein-based diet designed to help you strengthen muscle while simultaneously and rapidly shedding fat from your body.tA balanced mix of carbohydrates and protein with a lower amount of fat to achieve additional energy for performance.An athletic diet of complex carbohydrates, lean proteins, and lower fat with the emphasis on more carbohydrates. You ll need this combination of foods as fuel to get the most out of your final few weeks and truly be in the best shape of your life!Food and Supplements. You are what you eat! Food and supplements are your fuel. The right fuel supplies proper energy and recovery through balanced brain chemistry. The right supplements simply fill in gaps in your diet.Body Fat Range Targets For Women:UMeasure Body Fat at start of program and at the end of each phase to measure progress Determining Your Nutrition LevelCustomizing the PhasesPhase I - Can be extended if you feel you need to drop more body fat, but still have enough energy to do workouts. Can be shortened if your body fat is already low or you aren t getting enough energy for workouts._Phase II - Can be extended if you feel you are doing well in this phase and want to keep going.Phase III - Optional phase for those who really want to push to the limit. It is recommended, however, that everyone try this phase at some point.!Phase I Fat Shredder Portion PlanLevel I Portions Proteins - 5 Dairy - 2 Fruits - 1Vegetables - 2Fats - 1 Carbs - 1Condiments - 1Snacks - 1 SingleP90X Recovery Drink - 1P90X Protein Bar - 1Level II Portions Proteins - 7 Dairy - 3 Fruit - 1Vegetables - 4Condiments - 2Snacks - 1 DoubleLevel III Portions Proteins - 9 Dairy - 4 Fruit - 2Snacks - 2 Doubles$Phase II Energy Booster Portion Plan Proteins - 4 Carbs - 2Recovery Drink - 1Protein Bar - 1 Proteins - 6Vegetables - 3 Carbs - 3Condiments - 1.5 Proteins - 8 Vegetables- 3Condiments - 3Snacks - 1 Double, 1 Single*Phase III Endurance Maximizer Portion Plan Proteins - 2 Dairy - 1Snacks - 2 Singles Proteins - 3 Fruit - 3 Carbs - 4 Protein - 4 Carbs - 5Condiments - 4Snacks - 1 Double, 2 SinglesEPortion Plan Foods (the same for all phases and levels except snacks)Fats!1 tbsp = 120 calories = 1 serving4Olives, avocado, canola oil, olive oil, flaxseed oilProteins100 calories per serving - 3 oz. chicken or turkey breast- 6 egg whites- 3 oz. fish or shellfish- 3 oz. fat free ham slices- 3 oz. pork tenderloin- 1/3 cup protein powder- 3 oz. red meat, lean- 1 soy burger- 5 soy slices - 3 oz. tofu - 3 oz. tuna- 2 slices turkey bacon- 1 veggie burger- 1 veggie dog Carbohydrates200 calories per serving- 1 medium whole wheat bagel- 1 cup baked beans"- 1 cup beans (black, kidney, etc)- 1 2.5 oz. bran muffin1- 2 slices bread (whole wheat, rye, pumpernickel)- 1 cup whole grain cereal- 1 cup couscous - 12 crackers- 2 english muffins- 1 cup hummus- 1 cup lentils- 1 cup oatmeal- 3 3.6 oz. pancakes- 1 cup pasta or noodles- 1 large whole wheat pita- 1 potato (23 x4-3/43 )- 1 cup quinoa- 1 cup lowfat refried beans- 1 cup brown or wild rice- 1 medium sweet potato- 3 corn tortillas- 1 large whole wheat tortilla- 2 whole wheat waffles- 1 cup wheat berriesDairy Products120 calories per serving- 1.5 oz. low fat cheese- 1 oz. 1% cottage cheese- 1.5 oz. feta cheese- 1.5 oz. semisoft goat cheese- 1.5 oz. part skim mozzarella- 3 oz. parmesan cheese- 8 oz. skim milk- 1.5 oz. soy cheese- 8 oz. soy milk- 8 oz. nonfat plain yogurtFruits- 1 medium apple- 1 cup apricots- 1 medium banana- 1/4 medium cantaloupe- 1 cup cherries- 1 oz. dried fruit- 6 oz. fresh squeezed juice- 1 medium grapefruit- 1 cup grapes - 1 cup kiwi- 1/3 medium mango- 1 medium nectarine- 1 large orange - 1/2 papaya- 1 medium peach- 1 medium pear1- 1 cup raspberries, blueberries, or blackberries- 2 cups sliced strawberries- 1 medium tangerine- 1 cup watermelon Vegetables50 calories per serving51 cup of cooked veggies, veggie juice, or veggie soup2 cups of leafy greens- Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. Condiments 2 tbsp = 50 calories = 1 servingPLowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jamsSnacks#Single Serving Snack = 100 calories#Double Serving Snack = 200 caloriesSingles (Phase I)- 1 oz. lowfat cheese- 8 oz. 1% cottage cheese- 1 frozen fruit bar- 8 oz. fruit sorbet- 12 mini rice cakes- 4 oz. nonfat frozen yogurt- 1/2 Protein Bar&- 1 tbsp peanut butter w/celery sticks- 2 oz. soy nuts- 1.5 oz. string cheese< - 1 oz. turkey jerkyDoubles- 12 oz. 1% cottage cheese3- 1 oz. nuts (almonds, cashews, pecans, pistachios)- 12-16 oz. Recovery drink- 1 Protein Bar- 4 oz. soy nuts- 3 oz. string cheese- 2 oz. turkey jerkySingles (Phase II) - 1 tbsp. peanut butter w/celery- 3 cups light popcorn- 1 large sourdough pretzel%- 1 oz. lowfat cheese with 6 crackers"- 4 tbsp hummus with carrot sticks - 1 oz. nuts- 12-16 oz. Recovery Drink$- 8 oz. nonfat fruit flavored yogurtSingles (Phase III)- 3 Fig Newtons- 1 medium piece fruit- 1 tbsp peanut butter w/celery- 1 oz. pita chip- 1 oz. lowfat tortilla chips"- 4 tbsp bean dip with 1 oz. chipsMaster ScheduleWeekly Ab Ripper X TotalsDaily Calories ReportUnder / (Over) Calories Goal  &Accrued Calories Under / (Over) GoalTotal Daily Calories ConsumedDaily Calories GoalTotalsFat %Phasex!Chest, Shoulders & Triceps (LEAN)Workout Journals MenuCalculate your RMR(Calculate your Daily Activity Burn (DAB)Calculate your Energy AmountRMRDABEA= RMR + DAB + 600 = RMR X 20%= YOUR BODY WEIGHT X 10 (Days 1 - 28) FAT SHREDDER(Days 29 - 56)Days (57 - 90)ENDURANCE MAXIMIZERENERGY BOOSTERPROTEINSDAIRYFRUIT VEGETABLESFATSDBLBAR CONDIMENTSLevelCarb %Prot %SGLVEGPROTDRKCONDDRYFRTCALS Single Snack Double Snack)TOTAL CALORIES YOU HAVE EATEN FOR THE DAY$YOUR TOTAL CALORIES GOAL FOR THE DAY Srv + / - WATER (oz)TOTAL OZ Days 1-28 Body WeightRMR (IN CALORIES)+Calculate Your Resting Metabolic Rate (RMR)YOUR RMRDAILY ACTIVITY BURN ENERGY AMOUNTYOUR NUTRITION LEVELNutrition Chart DAILY CALORIES GOAL(Calculate Your Daily Activity Burn (DAB) Goal Srvgs Actual SrvgsPlace an X in the Table belowas Meals are Consumed andkeep track of your dailyservings and calories <= Enter Your Body WeightIf Changed from Prev Day Goal ServingsActual Servings+ / - Servings GoalCalories Goal for WeekActual Calories for Week Calories Under / (Over) For Week [[0Calories and Meal Serving Summaries for the Week Week 1 Totals Week 2 Totals Week 3 Totals Week 4 Totals Days 29-56 Week 5 Totals Week 6 Totals+ / - Servings GLal Week 7 Totals Week 8 Totals Days 57-90 Week 9 TotalsWeek 10 TotalsWeek 11 TotalsWeek 12 TotalsWeek 13 TotalsWorkout Graphs Menu#Automatically be Calculated at the Beginning of Each Day's Meal Log$Your Calories & Nutrition Level willCalculate Your (RMR)Calculate Your DABCalculatote Your EA And Your Daily Calories Goal =Your Nutrition Level will becalculated eachyour daily meal log.Meal Log, Day 1Determine Your Nutrition Levelday at the top of 1 topPortion Plan Foods Downloadable Nutrition PDF FilesP90X Nutrition Intro Guide*P90X Phase 1 Nutrition Guide: Fat Shredder-P90X Phase 2 Nutrition Guide: Entergy Booster1P90X Phase 3 Nutrition Guide: Endurance MaximizerP90X Quick Food Options Guide3Copyright, 2007 Bill Knighton. All Rights Reserved.! For Men: Fit - 14-17%  Athlete - 10-13%  Elite Athlete - 4-9% Fit - 21-24%  Athlete - 16-20% Elite Athlete - 12-15%Phase 1Phase 3Phase 2 BreakfastSnackLunchDinner"1 - Protein bar 1 - Recovery drink 1-Chef Salad1 Protien Bar 1 Recovery Drink11 Shrimp Stir Fry 1 tsp Sesame seeds 1 oz Cashews1-1/2 oz String CheeseB2 slices turkey bacon 1 chicken scramble 4 oz fresh squeezed juice@6 oz halibut 2 tsp pesto sauce 1 cup wild rice 1/2 cup zucchini#1 soy sausage muffin 8 0z skim milk1 oz turkey jerkyJ6 oz swordfish 2 tsp mango-ginger sauce 1 cup wild rice 1 artichoke medium1 Island Pork Tenderloin saladL2 slices turkey bacon 1 cheese scramble 8 oz skim milk 1/4 cantaloupe medium<1 tuna salad 2 cups salad greens 1 cup chilled cucumber soup30 nuts pistachios %30 nuts pistachios 2 oz turkey jerky11 Shrimp Stir Fry 2 tsp Sesame seeds 1 oz Cashews3 oz String Cheese 3 oz String Cheese 4 oz soy nutsB3 slices turkey bacon 1 chicken scramble 6 oz fresh squeezed juice4 oz_ Soy nuts >8 oz halibut 3 tsp pesto sauce 1 cup wild rice 1 cup zucchiniB4 slices turkey bacon 1 chicken scramble 8 oz fresh squeezed juice$4 oz_ Soy nuts 12 oz cottage cheese ?10 oz halibut 4 tsp pesto sauce 1 cup wild rice 1 cup zucchini#1 soy sausage muffin 12oz skim milk2 oz turkey jerky 3 oz string Cheese 1 oz cashewsJ8 oz swordfish 3 tsp mango-ginger sauce 1 cup wild rice 1 artichoke mediumK10 oz swordfish 4 tsp mango-ginger sauce 1 cup wild rice 1 artichoke medium2 oz turkey jerky 1 oz almondsM3 slices turkey bacon 1 cheese scramble 12 oz skim milk 1/4 cantaloupe medium<1 tuna salad 3 cups salad greens 2 cup chilled cucumber soupM4 slices turkey bacon 1 cheese scramble 12 oz skim milk 1/2 cantaloupe medium<1 tuna salad 4 cups salad greens 2 cup chilled cucumber soup2 oz Soy nutsLevel: Meal PlansD1-Mushroom Omelet 1 cup_ Fresh strawberries 8 oz_Cottage cheese, 1 %y6 oz Salmon 2 tsp Lemon Dill Sauce 1/2 Cup Asparagus 1 cup Wild Rice 1 cup Puree of Red pepper soup 1 tbsp protein powderE1-Mushroom Omelet 1 cup_ Fresh strawberries 12 oz_Cottage cheese, I %w10 oz Salmon 4 tsp Lemon Dill Sauce 1 Cup Asparagus 1 cup Wild Rice 2 cup Puree of Red pepper soup 3 tsp protein powder1 Protein Shake1 Protein Bar 1 Recovery DrinkZ8 oz Turkey 3 tsp Gravy 1 cup Green Beans 2 cup Butternut Squash Soup 2 tsp Protein Powder[10 oz Turkey 4 tsp Gravy 1 cup Green Beans 2 cup Butternut Squash Soup 3 tsp Protein Powder51 steak and arugula salad 2 tsp balsamic vinaigretteK6 oz chicken breast 2 tsp honey chili sauce 1 cup Quinoa 1/2 cup snap peas51 steak and arugula salad 3 tsp balsamic vinaigretteI8 oz chicken breast 3 tsp honey chili sauce 1 cup Quinoa 1 cup snap peas51 steak and arugula salad 4 tsp balsamic vinaigretteJ10 oz chicken breast 4 tsp honey chili sauce 1 cup Quinoa 1 cup snap peas71 spinach scramble 8 oz skim milk 1/2 grapefruit medium8 oz cottage cheese 1 %61 spinach scramble 12 oz skim milk 1 grapefruit medium12 oz cottage cheese 1 % *12 oz cottage cheese 1 % 2 oz turkey jerky%12 oz cottage cheese 1 % 1 oz almondsK1 chicken salad 2 cups salad greens 1 cup veggie soup 1 tbsp protein powderK1 chicken salad 3 cups salad greens 2 cup veggie soup 2 tbsp protein powderK1 chicken salad 4 cups salad greens 2 cup veggie soup 3 tbsp protein powderg6 oz turkey burger 1-1/2 oz low fat swiss cheese 1/2 cup coleslaw 1 cup gazpacho 1 tbsp protein powder a8 oz turkey burger 3 oz low fat swiss cheese 1 cup coleslaw 2 cup gazpacho 2 tbsp protein powder b10 oz turkey burger 3 oz low fat swiss cheese 2 cup coleslaw 2 cup gazpacho 3 tbsp protein powder C1 beef and broccoli stir fry 1 cup miso soup 1 tbsp protein powderC1 beef and broccoli stir fry 2 cup miso soup 2 tbsp protein powderC1 beef and broccoli stir fry 2 cup miso soup 3 tbsp protein powder]6 oz lemon garlic chicken 1 cup wild rice 1 cup puree of asparagus soup 1 tbsp protein powder]8 oz lemon garlic chicken 1 cup wild rice 2 cup puree of asparagus soup 2 tbsp protein powder^10 oz lemon garlic chicken 1 cup wild rice 2 cup puree of asparagus soup 3 tbsp protein powderw8 oz Salmon 3 tsp Lemon Dill Sauce 1 Cup Asparagus 1 cup Wild Rice 2 cup Puree of Red pepper soup 2 tbsp protein powder]6 oz Turkey 2 tsp Gravy 1/2 cup Green Beans 1 cup Butternut Squash Soup 1 tbsp Protein Powder1_Shrimp Pasta Pomodoro8 oz_ Cottage cheese, 1%"1 oz' Low-fat cheese w/ 6 Crackers#1_Shrimp Pasta Pomodoro 1 cup melon61 oz' Low-fat cheese w/ 6 Crackers 1 sourdough pretzel>6 oz_ Halibut 2 tbsp_sauce (your choice) t _ Artichoke, medium)1 Grilled Chicken Burrito 1 cup gazpacho 4 tsp Hummus w/carrot sticksR9 oz_ Halibut 3 tbsp_sauce (your choice) 1 _ Artichoke, medium 1 cup wheat berries)1 Grilled Chicken Burrito 2 cup gazpacho .4 tsp Hummus w/carrot sti< cks 4 oz turkey jerkyg12 oz_ Halibut 4 tbsp_sauce (your choice) 1 _ Artichoke, medium 1 cup wheat berries 1 cup wheat berriesF1_Pear & Granola Muffin 8oz. Nonfat yogurt 1 cup_ Strawberries, sliced*3 cups lite popcorn 1-1/2 oz string cheese9oz-Chicken breast 3 tbsp_sauce (your choice) 2 cups_Mushroom, zucchini, and onion sauce 6 oz- Grated Parmesan cheese 1 cup brown rice^Tuna Roll-up: 12oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sproutsa nd diced tomatoes 1 peach!1 oz almonds 3 cups lite popcorn12oz-Chicken breast 4 tbsp_sauce (your choice) 2 cups_Mushroom, zucchini, and onion sauce 9 oz- Grated Parmesan cheese 1 cup brown rice1-Protein ShakeoTurkey Breast Sandwich: 6 oz- Fat-free turkey breast 2 slices_Whole wheat toast 1 Leaf_Lettuce 2 slices_T omato8oz Nonfat plain yogurt1 chicken pita76oz-Grilled Ahi tuna salad 2 tbsp- Lime soy vinaigrette%1 oz turkey jerky 1 sourdough pretzelJ9oz-Grilled Ahi tuna salad 3 tbsp- Lime soy vinaigrette 1 whole grain roll1 chicken pita 1 cup grapes2 oz turkey jerky 2 soy nutsK12oz-Grilled Ahi tuna salad 4 tbsp- Lime soy vinaigrette 1 whole grain rollU6 Eaq whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh suqeezed juice1 white bean and tuna salad$1 tsp peanut butter w/ celery sticks51 tsp peanut butter w/ celery sticks 1 oz dried fruity9 oz italian meatloaf 1 baked potato 2 cups spinach and romaine sauce 3 oz mozzarella cheeze 3 tsp dressing (your choice)=1 tsp peanut butter w/ celery sticks 8 oz nonfat fruit yogurtz12 oz italian meatloaf 1 baked potato 4 cups spinach and romaine sauce 3 oz mozzarella cheeze 4 tsp dressing (your choice)b3_Pancakes,3.o6z 2tbs_Low-sugar maple syrup 1 cup_Blueberries 8oz_Skim milk 1 tbsp_ Protein powder.1_Chicken Caesar Salad 2 tbsp- CaesaI Dressnig1-1/2 String CheeseL6oz_Filet mignon 2 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms.1_Chicken Caesar Salad 3 tbsp- CaesaI Dressnig!2 oz soy nuts 3 cups lite popcorn\9oz_Filet mignon 3 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms 1 cup wild rice41 oz low fat cheese w/6 crackers 1 sourdough pretzel]12oz_Filet mignon 4 tbsp_ Peat & Peppercorn Sauce 1 cup_ Portobello mushrooms 1 cup wild rice@1 cup Oatmeal 8 oz Skim milk 1 tsp Protein powder 1/2 oz Raisins6oz_ Extra-lean burger patty 1-1/2oz_Low-fat melted cheese 2cups_ Salad greens w/cucumber and tomatoes 2bsp- Dressing (your choice) 1/ 2 cup_ Fresh berries9oz_ Extra-lean burger patty 3oz_Low-fat melted cheese 3cups_ Salad greens w/cucumber and tomatoes 3tbsp- Dressing (your choice) 1/ 2 cup_ Fresh berries12oz_ Extra-lean burger patty 3oz_Low-fat melted cheese 4cups_ Salad greens w/cucumber and tomatoes 4tbsp- Dressing (your choice) 1/ 2 cup_ Fresh berries<1_Whole wheat bagel 8oz_Cottage cheese, 1 % 1_Orange, medium<1_Whole wheat bagel 8oz_Cottage cheese, 1 % 1_Orange, medium1 Grilled Chicken Burrito1 oz_Turkey jerkyVTuna Roll-up: 6oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sprouts and diced tomatoesu6oz-Chicken breast 2 tbsp_sauce (your choice) 2 cups Mushroom, zucchini, and onion sauce 3 oz- Grated Parmesan cheeseUTuna Roll-up: 9oz-Tuna Salad 1_Whole wheat tortilla 1/4cup_Sprouts and diced tomatoesd6oz_Salmon 2tbsp-Green Apple Salsa 1 cup Asparagus 2cups_Salad greens 2 tbsp_ Dressing (your choice)Turkey Breast Sandwich: 9 oz- Fat-free turkey breast 2 slices Whole wheat toast 1 Leaf Lettuce 2 slices Tomato 1 cup vegetable soup 8oz Nonfat fruit flavored yogurtu9oz_Salmon 3tbsp-Green Apple Salsa 1 cup Asparagus 1 Backed potato 3 cups Salad greens 3 tbsp_ Dressing (your choice)Turkey Breast Sandwich: 12 oz- Fat-free turkey breast 2 slices Whole wheat toast 1 Leaf Lettuce 2 slices Tomato 1 cup vegetable soup48oz Nonfat fruit flavored yogurt 3 cups lite popcornv12oz_Salmon 4tbsp-Green Apple Salsa 1 cup Asparagus 1 Backed potato 4 cups Salad greens 4 tbsp_ Dressing (your choice)R2_Whole wheat waffles 1/2-Banana, medium 2tbsp_Low-sugar maple syrup 8oz_Skim milkR2_Whole wheat waffles 1/2-Banana, medium 3tbsp_Low-sugar maple syrup 8oz_Skim milkR2_Whole wheat waffles 1/2-Banana, medium 4tbsp_Low-sugar maple syrup 8oz_Skim milkU6 Egg whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh squeezed juicen6 oz Italian meatloaf 2 cups spinach and romaine sauce 1-1/2 oz mozzarella cheese 2 tsp dressing (your choice)U6 Egg whites 1- Breakfast Potatoes 8 oz cottage cheese 1 % 6 oz fresh suqeezed juiceb3_Pancakes,3.o6z 4tbs_Low-sugar maple syrup 1 cup Blueberries 8oz_Skim milk 1 tbsp_ Protein powderI1_Chicken Caesar Salad 4 tbsp- Caesar Dressing 1 cup strawberries, slicedA1 cup Oatmeal 8 oz Skim milk 1 tbsp Protein powder 1/2 oz Raisins91_Blueberry Muffin 8 oz nonfat plain yogurt 1 cup berries 1 - Recovery drinkH1-Veggle burger 1/2-Whole grain bun 2cups- Salad greens 2 tbsp_ Dressing$3_ Fig Newtons 1 _ Sourdough pretzel_6 oz_ Chicken 2tbsp-Apricot Sauce] 1/2-Baked yam, medium 1 cup_ Green beans, steamed 1/4_ MangoT1-Veggle burger 1/2-Whole grain bun 3cups- Salad greens 3 tbsp_ Dressing 1 cup melon$1 oz almonds 1-1/2 oz string cheeseQ1_Blueberry Muffin 8 oz nonfat plain yogurt 1 cup berries 1/2 cup low fat granolaR1-Veggle burger 1-Whole grain bun 4cups- Salad greens 4 tbsp_ Dressing 1 cup melon81 oz almonds 1 oz dried fruit 8 oz nonfat frozen yogurt12 oz_ Chicken 4tbsp-Apricot Sauce 1-Baked yam, medium 1 cup_ Green beans, steamed 4 cups salad greens 4 tst dressing 1/4 MangoJ2_Whole grain waffles 1 tbsp_ Peanut butter 8oz_Skim milk 1_Banana, medium 1 Recovery Drink 1 pasta salad(12_ Mini rice cakes 1 _ Frozen fruit barf6 oz_ Halibut 2 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 2 cup_ Spinach, steamed 1 cup_ Raspberries1 pasta salad 1 cup melon<1 oz low fat tortilla chips w/ 4 tsp bean dip 1 medium fruit[9 oz_ Halibut 3 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 3 cup_ Spinach, steamed 1 peachJ2_Whole grain waffles 2 tbsp_ Peanut butter 8oz_Skim milk 1_Banana, medium@1 oz low fat tortilla chips w/ 4 tsp bean dip 1 frozen fruit bar\12 oz_ Halibut 4 tbsp- Mustard Cream Sauce 1 cup_ Brown rice 3 cup_ Spinach, steamed 1 peachi1_Whole grain roll 1/2cup_Low-fat ricotta cheese 4 slices Roma tomato drizzle_OIiveo il 1 cup_ CantaloopeC1 cup-Black & White Bean Chili 2cups-Salad greens 2 tbsp _ Dressing-3 cups lite popcorn 4 oz nonfat frozen yogurt6 oz- Flank steak, griIled 2tbsp_Steak sauce 1_Baked potato, medium 1 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, mediumP2 cup-Black & White Bean Chili 3cups-Salad greens 3 tbsp _ Dressing 1 cup grapes-3 cups lite popcorn 8 oz nonfat frozen yogurt9 oz- Flank steak, griIled 3tbsp_Steak sauce 1_Baked potato, medium 2 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, medium\2 cup-Black & White Bean Chili 4cups-Salad greens 3 tbsp _ Dressing4 1 cup grapes 6 crackers;3 cups lite popcorn 8 oz nonfat frozen yogurt 2 oz soy nuts12 oz- Flank steak, griIled 4tbsp_Steak sauce 1_Baked potato, medium 2 cup-Onion, zucchini, and stewed tomato saute 1_Nectarine, mediumD1/2 cup low fat granola 8 oz nonfat plain yogurt 1 cup strawberries91 stuffed baked potato 2 cups salad greens 2 tsp Dressing1 oz dried fruit 2 oz soy nutsA6 oz mediterranean shrimp kebabs 1 cup white rice 1 orange mediumI2 stuffed baked potato 3 cups salad greens 3 tsp Dressing 1 orange medium01 oz pita chips w/ 4 tsp hummus w/ carrot sticks`9 oz mediterranean shrimp kebabs 1 cup white rice 3 cups salad greens 3 tsp dressing 1 cup melonI2 stuffed baked potato 4 cups salad greens 4 tsp Dressing 1 orange medium@1 oz pita chips w/ 4 tsp hummus w/ carrot sticks 1 oz died fruita12 oz mediterranean shrimp kebabs 1 cup white rice 4 cups salad greens 4 tsp dressing 1 cup melon?3 oatmeal pancakes 2 tsp low sugar maple syrup 1 cup applesauce%1 grilled veggie focaccia 1 cup melon$8 oz fruit sorbet 12 mini rice cakesY6 oz chicken 2 tsp BBQ sauce 1 cup nonfat baked beans 2 cups salad greens 2 tsp dressingN3 oatmeal pancakes 3 tsp low sugar maple syrup 1 cup applesauce 8 oz skim milk<1 grilled veggie focaccia 1 cup tabouli salad 1 peach medium<38 oz fruit sorbet 1-1/2 oz string cheese 6 crackersk9 oz chicken 3 tsp BBQ sauce 1 cup nonfat baked beans 3 cups salad greens 3 tsp dressing 1 cup fruit saladN4 oatmeal pancakes 4 tsp low sugar maple syrup 1 cup applesauce 8 oz skim milkG8 oz fruit sorbet 1-1/2 oz string cheese 6 crackers 3 cups lite popcornl12 oz chicken 4 tsp BBQ sauce 1 cup nonfat baked beans 4 cups salad greens 4 tsp dressing 1 cup fruit saladb8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 2 tsp fruit jam1 spicy chinese noodles-1 sourdough pretzel 4 oz nonfat frozen yogurtV6 oz salmon 2 tsp dijonnaise sauce 1 cup quinoa 1 cup broccoli, steamed 1 cup grapesb8 oz cottage cheese 1 % 1 cup pineapple chunks in water 2 slices whole wheat toast 3 tsp fruit jamL1 spicy chinese noodles 3 cups salad greens 3 tsp dressing 1 cup fruit salad71 oz almonds 1 oz dried fruit 8 oz nonfat plain yogurt W9 oz salmon 3 tsp dijonnaise sauce 1 cup quinoa 1 cup broccoli, steamed 1 cup grapes b8 oz cottage cheese 1 % 1 cup pineapple chunks in water 4 slices whole wheat toast 3 tsp fruit jamL1 spicy chinese noodles 4 cups salad greens 4 tsp dressing 1 cup fruit saladX12 oz salmon 4 tsp dijonnaise sauce 1 cup quinoa 1 cup broccoli, steamed 1 cup grapes V1 whole wheat bagel 2 tsp fat-free cream cheese 8 oz nonfat plain yogurt 1 cup berries1 vergetarian tostada:1 medium fresh fruit 1 tsp peanut butter w/ celery sticksY6 oz pork chop with appl and sweet potato 1 cup peas 2 cups salad greens 2 tsp dressing '1 vergetarian tostada 1 cup fruit salad1 oz Cashwers 1 oz Dried FruitY9 oz pork chop with appl and sweet potato 1 cup peas 3 cups salad greens 3 tsp dressing n1 whole wheat bagel 2 tsp fat-free cream cheese 8 oz nonfat plain yogurt 1 cup berries 1/2 cup low fat granola21 oz Cashwers 1 oz Dried Fruit 1 sourdough pretzelZ12 oz pork chop with appl and sweet potato 1 cup peas 4 cups salad greens 4 tsp dressing 9 oz_ Chicken 3tbsp-Apricot Sauce 1-Baked yam, medium 1 cup_ Green beans, steamed 3 cups salad greens 3 tbsp dressing 1/4 Mango 1 Recovery drinkPhase 1Phase 2Phase 3Nutrition CalendarPhase 1 Meal PlansPhase 2 Meal PlansPhase 3 Meal PlansPortionsNutritionData.comJane or John Fitness Weekly Totals*Based on your Body Weight You Are At LevelDaily Target PercentageFoods That Burn FatFoods That Turn to Fat100 Free Weight Loss TipsHigh Protein Snacks Guide*Fat Loss and Muscle Building Recipes eBook Nutrition.govDaily Target CaloriesDaily Calories Chart"Enter Your 90 Day Start Date Below90 Day ProgramBFollowing the 90 Day Nutrition Plan is just as vital to your overall success as any of the extreme workouts in this program. Specifically designed to work in tandem with the Program routines, this 3-phase eating plan provides the perfect combination of foods to satisfy your body s energy needs every step of the way.The Popular 90 Day TV Workout Program is not about quick fixes or miracle diets. 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(12)'!A1'Day5Wk (12)'!A1Meal LoglyK 'Day6Wk (12)'!A1'Day6Wk (12)'!A1Meal LoglyK 'Day7Wk (12)'!A1'Day7Wk (12)'!A1Meal LoglyK 'Day1Wk (13)'!A1'Day1Wk (13)'!A1Meal LoglyK 'Day2Wk (13)'!A1'Day2Wk (13)'!A1Meal LoglyK 'Day3Wk (13)'!A1'Day3Wk (13)'!A1Meal LoglyK 'Day4Wk (13)'!A1'Day4Wk (13)'!A1Meal LoglyK 'Day5Wk (13)'!A1'Day5Wk (13)'!A1Meal LoglyK 'Day6Wk (13)'!A1'Day6Wk (13)'!A1Meal LoglyK 'Day7Wk (13)'!A1'Day7Wk (13)'!A1Meal LoghyK 'Day2Wk (4)'!A1'Day2Wk (4)'!A1Meal LoghyK 'Day2Wk (4)'!A1'Day2Wk (4)'!A1Meal LoghyK 'Day1Wk (4)'!A1'Day1Wk (4)'!A1Meal LoghyK 'Day7Wk (3)'!A1'Day7Wk (3)'!A1Meal LoghyK 'Day6Wk (3)'!A1'Day6Wk (3)'!A1Meal LoghyK 'Day5Wk (3)'!A1'Day5Wk (3)'!A1Meal LoghyK 'Day4Wk (3)'!A1'Day4Wk (3)'!A1Meal LoghyK 'Day3Wk (3)'!A1'Day3Wk (3)'!A1Meal LoghyK 'Day2Wk (3)'!A1'Day2Wk (3)'!A1Meal LoghyK 'Day1Wk (3)'!A1'Day1Wk (3)'!A1Meal LoghyK 'Day7Wk (2)'!A1'Day7Wk (2)'!A1Meal LoghyK 'Day6Wk (2)'!A1'Day6Wk (2)'!A1Meal LoghyK 'Day5Wk (2)'!A1'Day5Wk (2)'!A1Meal LoghyK 'Day4Wk (2)'!A1'Day4Wk (2)'!A1Meal LoghyK 'Day3Wk (2)'!A1'Day3Wk (2)'!A1Meal LoghyK 'Day2Wk (2)'!A1'Day2Wk (2)'!A1Meal LoghyK 'Day1Wk (2)'!A1'Day1Wk (2)'!A1Meal LoghyK 'Day7Wk (1)'!A1'Day7Wk (1)'!A1Meal LoghyK 'Day6Wk (1)'!A1'Day6Wk (1)'!A1Meal LoghyK 'Day5Wk (1)'!A1'Day5Wk (1)'!A1Meal LoghyK 'Day4Wk (1)'!A1'Day4Wk (1)'!A1Meal LoghyK 'Day3Wk (1)'!A1'Day3Wk (1)'!A1Meal LoghyK 'Day2Wk (1)'!A1'Day2Wk (1)'!A1Meal LoghyK 'Day1Wk (1)'!A1'Day1Wk (1)'!A1Meal Logd yK Totals'Weekly Totals (1)'!A10 Week 1 Totals Paged yK Totals'Weekly Totals (2)'!A10 Week 2 Totals Paged yK Totals'Weekly Totals (3)'!A1< Go To Week 3 Totals Paged yK Totals'Weekly Totals (4)'!A1< Go To Week 4 Totals Paged yK Totals'Weekly Totals (5)'!A1< Go To Week 5 Totals Paged yK Totals'Weekly Totals (6)'!A1< Go To Week 6 Totals Paged yK Totals'Weekly Totals (7)'!A1< Go To Week 7 Totals Paged yK Totals'Weekly Totals (8)'!A1< Go To Week 8 Totals Paged yK Totals'Weekly Totals (9)'!A1< Go To Week 9 Totals Pagef yK Totals'Weekly Totals (10)'!A1> Go To Week 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B31D * A BYJ004//// Z/31D * A B31 D * A B31D * A B31/D * A B31D * A BYJ004//// X031D * A B31D * A B31D * A B31D * A B31D * A BYJ004//// Z)31D * A B31D * A B31D * A B31D * A B31D * A BMJ004//// X131;D * A B31D * A B31D * A B31XD * A B31D * A BYJ004//// Z231D * A B31D * A B31D * A B31D * A B31D * A BYJ004//// X331D * A B31D * A B31D * A B31D * A B31D * A BYJ004//// Z431D * A B31D * A B31D * A B31D * A B31D * A BYJ004//// X531D * A B31D * A B31D * A B314D * A B31D * A BYJ004//// Z631D * A B31D * A B31D * A B31D * A B31)D * A BYJ004//// [731D * A B31D * A B31D * A B31D * A B31 D * A BYJ004//// Z831D * A B31D * A B31D * A B315D * A B315D * A BYJ004//// \931D * A B31D * A B31,D * A B31 D * A B31D * A BMJ004//// Hn V I W ] ^ _ ` `  `  L  /// aR31D  * A B31!D  * A B31D  * A B31/D  * A B31D  * A B318D  * A B31 D  * A B31[D  * A B3 1!D  * A B3 18D  * A B 5 J  /6 D+lhnXXXXXXXXXXXXnXXXXXXXXXXXXXXX ,!,",#,$,%,&,',(,),*,+,,,-,.,/,0,1,2,3,4,5; 6; 7; 8; 9; :; ;; <; =; >; ?; bS3 1 D  * A B3 1&D  * A B3 1 D  * A B3 17D  * A B3 1 D  * A B3 1D  * A B3 1 D  * A B3 1 D  * A B3 1"D  * A B3 1 D  * A B 5! J // !cV3!1!D!  * A B3!1!D!  * A B3!1!D!  * A B3!1!D!  * A B3!1@D!  * A B3!1!D!  * A B3!1! D!  * A B3!1! D!  * A B3! 1#D!  * A B3! 1>D!  * A B! 3" J! ! // "dT3"1&D"  * A B3"1D"  * A B3"1"D"  * A B3"1,D"  * A B3"1,D"  * A B3"1$D"  * A B3"1$D"  * A B3"1" D"  * A B3" 1(D"  * A B3" 1$ D"  * A B" 3# J" " // #cU3#1#D#  * A B3#1#D#  * A B3#1#D#  * A B3#1D#  * A B3#1#D#  * A B3#1#D#  * A B3#1# D#  * A B3#1# D#  * A B3# 1!D#  * A B3# 1%D#  * A B# 3$ J# # // $d_3$19D$  * A B3$1. D$  * A B3$1,D$  * A B3$1$D$  * A B3$1,D$  * A B3$1(D$  * A B3$1"D$  * A B3$1(D$  * A B3$ 1" D$  * A B3$ 1( D$  * A B$ 3% J$ $ // %eW3%1%D%  * A B3%1 D%  * A B3%1%D%  * A B3%1%D%  * A B3%1%D%  * A B3%1%D%  * A B3%1% D%  * A B3%1% D%  * A B3% 1#D%  * A B3% 1DD%  * A B% 5& J% % // &bX3&1%D&  * A B3&1&D&  * A B3&1&D&  * A B3&1&D&  * A B3&10D&  * A B3&1&D&  * A B3&1 D&  * A B3&1& D&  * A B3& 1&D&  * A B3& 12D&  * A B& 5' J& & // 'f3'1'D'  * A B3'1'D'  * A B3'1'D'  * A B3'1'D'  * A B3'1'D'  * A B3'1'D'  * A B3'1'D'  * A B3'1' D'  * A B3' 1' D'  * A B3' 1)D'  * A B' 3( J' ' // (dY3(1$D(  * A B3(1$D(  * A B3(1jD(  * A B3(1"D(  * A B3(1"D(  * A B3(1,D(  * A B3(1,D(  * A B3(1,D(  * A B3( 1, D(  * A B3( 1, D(  * A B( 3) J( ( // )fZ3)1-D)  * A B3)13D)  * A B3)1)D)  * A B3)1) D)  * A B3)1#D)  * A B3)1D)  * A B3)1-D)  * A B3)13D)  * A B3) 1'D)  * A B3) 1%D)  * A B) 3* J) ) // *d>3*1.D*  * A B3*1*D*  * A B3*1*D*  * A B3*1*D*  * A B3*1.D*  * A B3*1(D*  * A B3*1"D*  * A B3*1.D*  * A B3* 1. D*  * A B3* 1"D*  * A B* 3+ J* * // +f[3+1-D+  * A B3+1) D+  * A B3+1-D+  * A B3+1 D+  * A B3+1+D+  * A B3+1+D+  * A B3+1)D+  * A B3+1+D+  * A B3+ 1* D+  * A B3+ 1+D+  * A B+ 3, J+ + // ,d\3,1$D,  * A B3,1(D,  * A B3,1*D,  * A B3,1(D,  * A B3,1(D,  * A B3,1$D,  * A B3,1$D,  * A B3,1$ D,  * A B3, 1( D,  * A B3, 1D,  * A B, 3- J, , // -fV3-1-D-  * A B3-1tD-  * A B3-1)D-  * A B3-1+D-  * A B3-1- D-  * A B3-1"D-  * A B3-1)D-  * A B3-1+ D-  * A B3- 1+D-  * A B3- 1+D-  * A B- 3. J- - // .d]3.1*D.  * A B3.1.D.  * A B3.1&D.  * A B3.1*D.  * A B3.1* D.  * A B3.1.D.  * A B3.1.D.  * A B3.1*D.  * A B3. 1+ D.  * A B3. 1.D.  * A B. 3/ J. . // /e^3/1HD/  * A B3/1/D/  * A B3/1)D/  * A B3/1/D/  * A B3/1- D/  * A B3/1/ D/  * A B3/1/D/  * A B3/15D/  * A B3/ 1bD/  * A B3/ 11D/  * A B/ 50 J/ / // 0d_301/ D0  * A B3010D0  * A B3010D0  * A B3010D0  * A B3010D0  * A B3010 D0  * A B3010D0  * A B301PD0  * A B30 10D0  * A B30 1.D0  * A B0 31 J0 0 // 1f`3111D1  * A B311/D1  * A B3111 D1  * A B3111 D1  * A B3110 D1  * A B311/D1  * A B3115 D1  * A B3111D1  * A B31 1/D1  * A B31 15D1  * A B1 32 J1 1 // 2ba3212D2  * A B3211D2  * A B3212D2  * A B3212 D2  * A B3212D2  * A B3212D2  * A B3212D2  * A B321PD2  * A B32 12D2  * A B32 10D2  * A B2 53 J2 2 // 3fb3313D3  * A B3313 D3  * A B3313D3  * A B3313D3  * A B3313D3  * A B3311D3  * A B331 D3  * A B3313D3  * A B33 1D3  * A B33 1*D3  * A B3 34 J3 3 // 4dc3414D4  * A B3413 D4  * A B341D4  * A B3414D4  * A B3414 D4  * A B3414D4  * A B3414D4  * A B3414D4  * A B34 12D4  * A B34 14D4  * A B4 35 J4 4 // 5g>351cD5  * A B3515D5  * A B3511D5  * A B3515D5  * A B3513D5  * A B351SD5  * A B3515D5  * A B3515 D5  * A B35 1gD5  * A B35 18D5  * A B5 3J5 5 // 6Ho 6] 6^ 6_ 6K 6L60NN0//// 7X+3777D7 * A B3777D7 * A B377PD7 * A B377uD7 * A B377;D7 * A B70 J77400//// 8h*387QD8 * A B387PD8 * A B387:D8 * A B387=D8 * A B387@D8 * A B887J88223//// 9X)397AD9 * A B397RD9 * A B3979D9 * A B397TD9 * A B397VD9 * A B908J99233//// :Z(3:7<D: * A B3:7RD: * A B3:7:D: * A B3:79D: * A B3:7<D: * A B:09J::233//// ;X'3;7uD; * A B3;7ZD; * A B3;7=D; * A B3;7VD; * A B3;7;D; * A B;0:J;;233//// <Z&3<7BD< * A B3<7TD< * A B3<7UD< * A B3<7<D< * A B3<7WD< * A B<0;J<<233//// =X%3=7<D= * A B3=7=D= * A B3=7CD= * A B3=7?D= * A B3=7VD= * A B=0<J==233//// >h$3>7>D> * A B3>7>D> * A B3>7WD> * A B3>7DD> * A B3>7>D> * A B>8=J>>223//// ?i#3?7CD? * A B3?7?D? * A B3?7AD? * A B3?7AD? * A B3?7?D? * A B?8>J??223//// D\ClaaaaaaaaaaaaaaaaaaaaaanXXXXXXXX@; A; B; C; D; E; F; G; H; I; J; K; L; M; N; O; P; Q; R; S; T; U; V; W; X; Y; Z; [; \; ]; ^; _; @Z"3@7LD@ * A B3@7gD@ * A B3@7@D@ * A B3@7XD@ * A B3@7D@ * A B@0?J@@233//// Ai!3A7)DA * A B3A7CDA * A B3A7dDA * A B3A7EDA * A B3A7GDA * A BA8@JAA223//// Bh 3B7DB * A B3B7ZDB * A B3B7LDB * A B3B7BDB * A B3B7DDB * A BB8AJBB223//// C[3C7CDC * A B3C7\DC * A B3C7EDC * A B3C7PDC * A B3C7fDC * A BC0BJCC233//// Dh3D7FDD * A B3D7]DD * A B3D7HDD * A B3D7DDD * A B3D7FDD * A BD8CJDD223//// Ej3E7EDE * A B3E7^DE * A B3E7\DE * A B3E7^DE * A B3E7IDE * A BE8DJEE223//// FX3F7JDF * A B3F7EDF * A B3F7DF * A B3F7FDF * A B3F7HDF * A BF0EJFF233//// Gh3G7FDG * A B3G7GDG * A B3G7`DG * A B3G7dDG * A B3G7VDG * A BG8FJGG223//// Hi3H7eDH * A B3H7HDH * A B3H7JDH * A B3H7cDH * A B3H7LDH * A BH8GJHH223//// IZ3I7KDI * A B3I7IDI * A B3I7bDI * A B3I7DI * A B3I7oDI * A BI0HJII233//// Ji3J7JDJ * A B3J7JDJ * A B3J7jDJ * A B3J7JDJ * A B3J7QDJ * A BJ8IJJJ223//// Kh3K71DK * A B3K7MDK * A B3K7KDK * A B3K7dDK * A B3K7KDK * A BK8JJKK223//// LX3L7nDL * A B3L7LDL * A B3L7NDL * A B3L7gDL * A B3L7SDL * A BL0KJLL233//// Mh3M7MDM * A B3M7MDM * A B3M7fDM * A B3M7iDM * A B3M7RDM * A BM8LJMM223//// Nk3N7SDN * A B3N7fDN * A B3N74DN * A B3N7jDN * A B3N7KDN * A BN8MJNN223//// OlV O] O^ O_ OK OLO0NN0//// PX+3P72 DP * A B3P7RDP * A B3P7DP * A B3P7XDP * A B3P77DP * A BP0NJPP400//// Qh*3Q7QDQ * A B3Q7UDQ * A B3Q7QDQ * A B3Q78DQ * A B3Q7:DQ * A BQ0PJQQ223//// RX)3R7QDR * A B3R7;DR * A B3R7RDR * A B3R79DR * A B3R7TDR * A BR0QJRR233//// SZ(3S7<DS * A B3S7rDS * A B3S7WDS * A B3S7BDS * A B3S7UDS * A BS0RJSS233//// TX'3T7TDT * A B3T7;DT * A B3T7TDT * A B3T7ZDT * A B3T7:DT * A BT0SJTT233//// UZ&3U7DU * A B3U7YDU * A B3U7UDU * A B3U7WDU * A B3U7>DU * A BU0TJUU233//// VX%3V7?DV * A B3V7=DV * A B3V7VDV * A B3V7[DV * A B3V7bDV * A BV0UJVV233//// Wh$3W7]DW * A B3W7YDW * A B3W7_DW * A B3W7=DW * A B3W7@DW * A BW0VJWW223//// Xi#3X7WDX * A B3X7\DX * A B3X7XDX * A B3X7IDX * A B3X7XDX * A BX0WJXX223//// YZ"3Y7]DY * A B3Y75DY * A B3Y7YDY * A B3Y7[DY * A B3Y7FDY * A BY0XJYY233//// Zi!3Z7@DZ * A B3Z7ZDZ * A B3Z7ZDZ * A B3Z7ADZ * A B3Z7^DZ * A BZ0YJZZ223//// [h 3[7]D[ * A B3[7ND[ * A B3[79D[ * A B3[7BD[ * A B3[7[D[ * A B[0ZJ[[223//// \[3\7[D\ * A B3\7D\ * A B3\7\D\ * A B3\7GD\ * A B3\7\D\ * A B\0[J\\233//// ]h3]7DD] * A B3]7]D] * A B3]7_D] * A B3]7_D] * A B3]7aD] * A B]0\J]]223//// ^j3^7^D^ * A B3^7ED^ * A B3^7CD^ * A B3^7bD^ * A B3^7`D^ * A B^0]J^^223//// _X3_7 D_ * A B3_7_D_ * A B3_7cD_ * A B3_7HD_ * A B3_7cD_ * A B_0^J__233//// D,lXXXXXXXXXXXXXXXnXXXXXXXXXXXXXXX`; 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i~~ e' < X?Q3X<h]4e@ ܪJD#E' <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). 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Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ )X <(Z X?  ]4)@(Z \ zh zIs< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ X < X?w3]4@ \ DGJKizf;Lx< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ X <X X?w]4@X _ y @}ʙ?)K< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ X <P X?w`]4@P p  Aˑ6X< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ X < X?w `]4@ u E6OkUK͞Y>< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ X < X?w6]4@ w /fa1Nz{< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ X <P X?w /!3]4@P @x @ͦIߌ3< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ X < X?w ]4@ `y `XEU#yB< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ X < X?w]4@ z  GTщ,< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ X <P X?w ]4@P z ,مh L ڷL< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ X < X?w 4]4@ `| PO#%N9֡K'l?< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<~~ X < X?w ]4@ | ?PHC}AL;< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ X <P X? ]4@P { ͿޛLMKf4< W<XENTER YOUR BEGINNING WEIGHT HERE. 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QU]4@y [ M`J@`L7< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<xx ؠ% 6x X?FV]4@x @[ +Hu;< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ U% <(z X?w3]4U@(z Z hgC6pV&c< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ V% <z X?w]4V@z Z lJtQp< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ W% <z X?w\]4W@z Y  IU;DO@ ~< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ X% <({ X?w `]4X@({ Z @dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @  a ^{{ #;       ^{{ $;       ^{{ ;    @  a ^{{  ;       ^{{ !;       ^{{ ;    @  a ^{{ ;       ^{{ ;    @  a ^{{ ;       ^{{ ;    @  a ^{{ ;       ^{{ ;       ^{{ ;    @  a ^{{ ;    @  a ^{{ ;       ^{{ ;    @  a ^{{ ;       ^{{ ;    @  a ^{{ ;       ^{{ ;    @  a ^{{ ;       ^{{  ;    @  a ^{{ ;       ^{{   ;       ^{{   ;    @  a ^{{   ;    @  a ^{{ ;    @  a ^{{ ;       ^{{ ;    <  e ^{{ ;       ^{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 1 Totals'Weekly Totals (1)'!A1<Go To Week 1 Totals PageyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet31ggD  % y   dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % r1X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l? !T@  Z)   &tuqqqqqqqqqv#rrw       '/ Z 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8p` $ 9{{ q% S -*;7dYY? -*=:;7Rectangle 10#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!"2drs/shapexml.xmlUMO@Wl$Q(UK/h׉;IάUV$%Yx{㓶W֤2ُ&Eef|w$Ge T'WmsA?%C*4|>׵цuBztpjE5D8GqZ~5wlb;3)%sA̒I<<ή3qcc9Pt"oSy48שq,7Vl]`|ښ!@e,okK\^;QTD j)3"yd/% "CxOjhԴ-]G:Le)(d< 'RP(5szNKin-G0P*'HSˏ9#OLfqϩ9ߙBມjJ)Vu!h>_$`q5NTzqŨXqHOE}N,Pg68`A 1mY=S벤ROG5#+cLߦ-,imxE?%Xjzש&B9d`|*'pHkpt8R#K'htR,W4IsJ;' ᅡkEaE8h9S-}~Ňvq8A0NtP_MAêd _+h*@ .PK!Rwdrs/downrev.xml|PN13&]PD A#=zXmi ,~ r83o3SP:+JU./Z,DisY9`<Av,0Ahdh-iy##A湗{ 7$Iʍ,-P_ TlklWo}MRau37B4'`x9gU?5iK|/e8JSM*gzq0{*H,nݿN@gstn~)tPK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!"2*drs/shapexml.xmlPK-!Rwdrs/downrev.xmlPKd  ],q` Ծ 9 $<Zoom 75<<nn r% S ,]:|dYY? ,]<{:|Rectangle 11#"n bPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!P1Edrs/shapexml.xmlU]O0}1$^I6ڍnNM6Q־Ϲ܏u 4*nʙT.k5糝άZZ~4}+Db r>w$-vWRҦ[3KJ#Vo(8s)i<Ӏ It(2B4& /i`pbjcˍm#;NJ.otY`<SD۲FF缻S gj!ﲽݎܛ/Z7Y IV_sG7X^V dDdY*.#/BX']X8 1*HM#jptU10h B_LO]ƺRo@97'&yE)<{|J-dUHV9odI_\L_nMR}|rkk C;=;c$$+ >'dR*(r'`UMb{'<*?0ȵz9V.zz| yCut.ͼm`KTQ-j׈6BT2}T- hyzrӉB¥8 gԳ93ǘAguߙ1$Yw6t(#?8>kN9jS?~0Ώ>Yma *р _>sPK!l6Ddrs/downrev.xml\PN@|7.k\X{%H dblBPz683;; ]-:_Y#ۉl^B}rirY[a^^$۝v F!2us5ҔuZ๓; 5EQ̵ m(G%fF eQ~.Bf,`yל􀩗*GUIoJ똚TWj4ٚ;8oJy t1-ӋSޙw 7PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!P1E*drs/shapexml.xmlPK-!l6Ddrs/downrev.xmlPKW],r`@ D9< $< Zoom 100<< s% A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8s`@ 9<~~ % <( X?wN s]4@( y  :Dzi}< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<~~ % < X?w'Q]4@ @[ W}FLJ7UK< <BILL: Keep in mind that all lifestytes aren't created equal. 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QU]4@P @n N~D*Ƞ{< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<xx ؤ% 6 X?FV]4@ @b ͚ ᒗLnϚ< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ U% <^ X?w3]4U@^ @5 - YY)Ed< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ V% < X?w]4V@ ? ]GDS.|< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ W% <P\ X?w\]4W@P\ @ -#aiC\?< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ X% <P X?w `]4X@P `R~Lx9< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ Y% <( X?w6]4Y@( ]SGMx"< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ Z% < X?w / ]4Z@ m :MIV0<< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ [% < X?w ]4[@ a2I9&}S< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ \% < X?w]4\@ -fdORIڹ< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ _% < X?w ]4_@ aHO}NRٻC< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ `% < X?w` ]4`@ rcSVaKMB"< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ a% <P X?w` ]4a@P msJ!G-W~d.< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8p` $ 9yy q% S -*;7dYY? -*=:;7Rectangle 6#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:      !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxy{|}~w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!k/drs/shapexml.xmlU]O0}~ 1Ӥ  8;6ݯ߽N lν9~踭3e [j3!g>HSJF Q_IS,ca /BhfI⋅߷2譬eG7OJ'^C2HqdJl $Rtٺ;(!t7pYUy6MYuvf:nm4Ƿ##j+ZɈb#`<St0a,3tde-7_Z@}fu\^1] >} LoyxYħ-\$rV#QZjqlU1(F)g99I'4·,G(#D%^`k3% j%9[ ^3P8/tBr9 Rÿ2 6: S>b1=q)8QʄiJh+ b'ZU?0ȭy9Z~=Oym;;mо$?M;=\O[`:-N >͆C\!> G><N-6-e|u7'u?]HpCA^fWRDS Xpeno+~;hB'F[qU{oh3$M Y~E[PK!O1drs/downrev.xml|PN1͘x.(,"HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!~drs/shapexml.xmlUQO0~1$^I6cgۦNM6Q>}wk[JjsI]ֳ~>9yK9_KǏ_v]̍epϽo'I⊹l58mΒҊ7*8qts)i<h'RM5M\FMaBA:Ⲫ郙vĚLˍmGv]dbx8<?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ U% <P X?w3]4U@P n.|M Aͅ< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ V% < X?w]4V@ |AalI-!< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ W% < X?w\]4W@ @ Z6ŔwDJP< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ X% <P X?w `]4X@P e$>?ҾG@x< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ Y% < X?w6]4Y@ v5 A¬tM< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ Z% < X?w / ]4Z@ @ ۀ KB7j< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ [% <P X?w ]4[@P P9s+Lr*.< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ \% < X?w]4\@ HnEP&< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ _% < X?w ]4_@ ` %e*HuH?^Q< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ `% <P X?w` ]4`@P LźoBVPk2< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<`; <~~ a% < X?w` ]4a@ ,ɾ5KV_< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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DD    &qqyyyyyyyz ) ~~~~ + +++   * D  U~ -4@- q!,  DD ,,,   & xxy}   ~ \ }     '  D  w  D w~ @ q' @ D D D    & {{| o    5  @  D;;B5? D ;;B <m?m@m@m@m@m@m@m @m"@   Z  d~s duZ g5c@ D;;@@B    -BL  1[ % BdD d eh5@ D;;@@B    1\ % BxD x fi5? D;;@@B    1] % BdD d gj5@ D;;@@B    1^ % B2D 2 hk5? D;;@@B    1a % BxD x 5? D;;@@B    1 % BD  iz5? D;;@@B            1_ % BdD d {5 D;; @ @B    1 % BD  j5? D;; @ @B             1b % BD  5? D;; @ @B    1 % BD  kn5? D;; @ @B    1` % BdD d! D D   | #  %  M }   @  D     =  'D  D D B  o # p % o oD l``o*n*n**%og @ !,",#,$; &!&"BBBBBBBBBBBBBB&#BBBBBBBBBBBBBB&$P***  c  p Dc   c  c c c c c c c !c $c   ,s%c,(  % n% PMԔYY?6Straight Arrow Connector 2#"@÷PK!!|[Content_Types].xmlN0DH+J8 @Mb- ߳i Hݙ77i3$.+)mp{-߷Oŝ :3-@r\^}Fr9+EvP" O&z0=U6`E^F>.TP#^)]qʯA_S?orWޢg23i6'_O}K+JLhӳ30G V3^4[Y_ڠ"̔,7=\K(?ӌ^(RdF֝$Gۛk3+;i$W.\THX1Jy1p:8< buJ 'riT|y}8ӻ#ŗ2/s PK! 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Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ % < X?  ]4@ z )@dLJA                          ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ "; @uv? a@*{{ #; uv? @*{{ $; uv? @*{{ ; @uv? a@*{{  ; uv? @*{{ !; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; uv? @*{{ ; @uv? a@*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{  ; @uv? a@*{{ ; uv? @*{{   ; uv? @*{{   ; @uv? a@*{{   ; @uv? a@*{{ ; @uv? a@*{{ ; uv? @*{{ ; <uv? e@*{{ ; uv? @*{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 2 Totals'Weekly Totals (2)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet35ggD  % L  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 1X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l@ !T@  Z)   &tuqqqqqqqqqv#rrw       '!/  [ 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)< <~~ % < X?w ,N]4@ `` υ1$kD56< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ % < X?QF}]4@ ` o>qDw@أR;< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ % < X? Q]4@ a WHIOwl< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^ <~~ % <( X? QU]4@( a V->EAB< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ % < X?w3]4@ a 䦹F-:]< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ % < X?w]4@ b VT]SIkBx3< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ % <( X?w\]4@( c c;dH:RZ< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ % < X?w `]4@ WݥL].< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. < <~~ % <P X?w6]4@P jMUȾ=5< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ % <P X?w / ]4@P T msc IFXJ< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ % < X?w ]4@ `S ‡ZfF^㝎)< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ % < X?w]4@ `Y pw&C٨< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ % <P X?w ]4@P pftUrN?fzF%< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams < <~~ % < X?w` ]4@ f !K>>8< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<`íd<~~ % < X?w` ]4@ $p&J=㑝&< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@%%BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                          ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ "; @uv? a@*{{ #; uv? @*{{ $; uv? @*{{ ; @uv? a@*{{  ; uv? @*{{ !; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; uv? @*{{ ; @uv? a@*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{ ; @uv? a@*{{ ; uv? @*{{  ; @uv? a@*{{ ; uv? @*{{   ; uv? @*{{   ; @uv? a@*{{   ; @uv? a@*{{ ; @uv? a@*{{ ; uv? @*{{ ; <uv? e@*{{ ; uv? @*{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 2 Totals'Weekly Totals (2)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet36ggD  %e(=s>  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 1X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l@ !T@  Z)   &tuqqqqqqqqqv#rrw       '/ Z 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`6 A @ 9yy % S (8 -*;7dYY? -*=:;7Rectangle 9#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!G/drs/shapexml.xmlUMO@Wl|Q(UK/h׉;IάUVgͼq[Xi+kRRhۢ2T~>;£2kt*7p3eu ! fE>_Z}hCҺZ!=yT8&A#8 :6j@љJg[ȒsA˲̒i<>ή3qkc9Pt"oSy88OFRT8QQTwfB.9o|kH8P4_ 9>-["!SOX~tU-gV 8,I0Jƃp*IW?u!p(^۝ JGGV䑂D wiHVC=):.M'"W3T˛&~\p Za]1j$*V O<sؘ^=S벤ROƐ5/G^Wƺe߶-6=0~JԲ9T SM*rTNᐖh2sR#K'htR,W4IsB;'K7酡kvExq*0s"ױݑhR ~쒸_|fqkn V'kXAEwP\uf?PK!idrs/downrev.xml|PN13&]PD A#=zXmi ,~ r83o3SP:+JU./Z,DisY9`<Av,0Ahdh-iy##A湗{ 7$Iʍ,-P_ TlklWo}MRau37B4'`x9gU?5i Mѳ×/ bh*I0M5p%;ü۟#:`0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!=]drs/shapexml.xmlUQo0~G?oIil`6%Nq)v /}I[JckrIUV~~węuB9_KO/_wU̵apϝk'Ibl׭T8i̒҈7 tHQڹ7i5]81z1k+>g:p4Nyؖ50:ݝZ8S;yw^}ѺRPj5}vjy^>au 3Δh@,@$˶PEc.qW,ti' ~tU10h@BJLOCƺRrn@OM,?Zyp#9:*[U#9[弑%g$1.~p1qak[a_KPC'Xi'̡<#ÖE!|!yت&z6xZVJ?!s6˞Wo^\Fk=1̻6$]"-nѻF9 郲Pl86Ggõ3-ZS,ߞBdƔ|rdݍOzеzy40D_v\<߽>COC`<ភj p[vPK!drs/downrev.xml\PN@|7.k\X{%H dBBPz683;; ]-:_Y#ۉmQ Hd;3mBKe>>/QK߱k4) ݂N(\׼E1ײ2k0-?F35\f,`yׂt*GUIoK똚TWj4ۚ;8oJy t1-ӋSޙw 7PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!=]*drs/shapexml.xmlPK-!drs/downrev.xmlPKY],`8  DM TD 9< $< Zoom 100<< % A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`7 dX 9<~~ % < X?wN s]4@ 6; OLkx1 }< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx % 6_ X?FV]4@_ @8; PLG Jx;< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ % < X?w'Q]4@ @;; 4QWNI 2!]< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ % <Ѐ X?w ,N]4@Ѐ ; EL(Dg Ǐ < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ % <( X?QF}]4@( @; L=rKc4N< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ % < X? Q]4@ @; 꼋juB<RX< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ % < X? QU]4@ ;  k`@) `z< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ % <(_ X?w3]4@(_ ; ШOÔJK:<D< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ % < X?w]4@ @; ZZp7@߼d< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ % <Ђ X?w\]4@Ђ @< mxC}K8< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ % <( X?w `]4@( < 7p&';Nb7Y!< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ % < X?w6]4@ < ^5|@)?&|+< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ % <P X?w / ]4@P < KDV< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ % < X?w ]4@ < P}C(@.Jw&< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1di<~~ % <Є X?w]4@Є < /m;@_G< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1i<~~ % <( X?w ]4@( < jvC7BiNL< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ % < X?w` ]4@ < "0yN-wLi{< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ % <Ѕ X?w` ]4@Ѕ `< -_*I1S#Oq< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`: D; 0 9yy % S бA -*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`; 4| A 9< $< Zoom 100<< % A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`@ 4M `I 9<~~ % < X?wN s]4@ `P  8ÏLGE < l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<li<xx % 6 X?FV]4@ R )mMIaP?< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ % <P X?w'Q]4@P Q (a>3FL`$t< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ % < X?w ,N]4@ T 0?Hܢ[< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ % < X?QF}]4@ S N=Bk&< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ % < X? Q]4@ `V wV>AC1\J< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ % < X? QU]4@ W M`ڼH[m< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ % <P X?w3]4@P T >·iO/g9< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ % < X?w]4@ W v?+K͆rn< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ % <P X?w\]4@P X t3O,< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ % <P X?w `]4@P Z hgtQHG^< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ % < X?w6]4@ Y JdL9Kiؔ< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ % < X?w / ]4@ Z 3YAmHս Z< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ % < X?w ]4@ @[ 6qa`G3EQX< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ % < X?w]4@ \ q{ID < <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ % <- X?w ]4@- ] gǴWxXEVl < <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ % <( X?w` ]4@( `c iED%zm< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ % < X?w` ]4@ c ]ANFv{0< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@%%BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                          ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ "; @@ a *{{ #; @  *{{ $; @  *{{ ; @@ a *{{  ; @  *{{ !; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @  *{{ ; @@ a *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{  ; @@ a *{{ ; @  *{{   ; @  *{{   ; @@ a *{{   ; @@ a *{{ ; @@ a *{{ ; @  *{{ ; <@ e *{{ ; @  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 2 Totals'Weekly Totals (2)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet38ggD  %/rۆ=  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 1X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l@ !T@  Z)   &tuqqqqqqqqqv#rrw       '/ Z 00 U~ !$@! q!  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QU]4@" @X EQLf&+< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <(% X?w3]4@(% ] {kHfYeo< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <% X?w]4@% d "䧕m7J%< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <P$ X?w\      !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqstuvwxyz{|}~]4@P$ d r)XT@ʳ`< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <& X?w `]4@& d J{TD (Dx < <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <P& X?w6]4@P& g -@D< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & <& X?w / ]4@& g "LU)YMOp< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <P' X?w ]4@P' @h gI^J7蚆9U < d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1di<~~ & <P% X?w]4@P% `i <c:M< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1i<~~ & <' X?w ]4@' j M 6MԼ%X< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <( X?w` ]4@( i )yEyH< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column< <~~ & <P( X?w` ]4@P( m I{J1-pܔ< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & < X?w ,N]4@ ` }~MMqhP< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & < X?QF}]4@ v@InH KF< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <б X? 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QU]4@( h5$B*Tv< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <в X?w3]4@в ` U9FPu0DsQ_s< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & < X?w]4@ S<<KFe< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & < X?w\]4@ bJ-NʗRjX5< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & < X?w `]4@ 4; K(M 6VJ< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <( X?w6]4@( RNs>T:V< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & < X?w / ]4@ `cEdD!OFτ< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & < X?w ]4@ Z Exʶӎ< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ & < X?w]4@ ` 0&!@dLJA                          ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ "; @@ a *{{ #; @  *{{ $; @  *{{ ; @@ a *{{  ; @  *{{ !; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @  *{{ ; @@ a *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{  ; @@ a *{{ ; @  *{{   ; @  *{{   ; @@ a *{{   ; @@ a *{{ ; @@ a *{{ ; @  *{{ ; <@ e *{{ ; @  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 2 Totals'Weekly Totals (2)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet41ggD  %`juv  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXt(,cSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"`X& cU} m} }  } } } } } } } $ } % 1X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@  @  @  @ @ @ s      b  t~ l@ !@U@  Z!)   &tuqqqqqqqqqv#rrw       '!/  [! 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <( X?wFNB]4@( 7HG4 P< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <( X? F]4@( 54Me< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <() X?  ]4@() ` c m Ov n< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <) X? 7]4@) 2HM'K< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <' X?w3]4@' @ sBH< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <) X?w]4@) $6ӊE-Js< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <(* X?w`]4@(*  ZU@LǺ< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & < X?w `]4@ bAiOgض< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <( X?w6]4@( ` ,fVB&< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <( X?w / ]4@( @ *H9GG1]֔< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & < X?w ]4@  -wEK)< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ & <P! X?w]4@P! ojg9F" s< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ & <P X?w ]4@P ("ttBl c< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <к X?w                          ! " # $ % & ' ( ) * + , - . / 0 1 2 3 4 5 6 7 8 9 : ; < = > ? @ A B C D E F G H I J K L M N O P Q R S T U V W X Y Z [ \ ] ^ _ ` a b c d e f g h i j k l m n o p q r s u v w x y z { | } ~  ` %]4@к é#Eˠ0< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & < X?w` ]4@ @dLJA                          ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ "; @@ a *{{ #; @  *{{ $; @  *{{ ; @@ a *{{  ; @  *{{ !; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @  *{{ ; @@ a *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{ ; @@ a *{{ ; @  *{{  ; @@ a *{{ ; @  *{{   ; @  *{{   ; @@ a *{{   ; @@ a *{{ ; @@ a *{{ ; @  *{{ ; <@ e *{{ ; @  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 3 Totals'Weekly Totals (3)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet42ggD  %Z  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 1X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l@ !`U@  Z")   &tuqqqqqqqqqv#rrw  $     '/ Z" 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8` T7v79yy & S Pep-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$9 $<Zoom 75<<ll & S r,]:|dYY? ,]<{:|Rectangle 6#"n bPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`r@ TG;C 9< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8` t7049<~~ & <+ X?wN s]4@+ " wlF@})L< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx & 6(+ X?Fi]4@(+ ( 왐L`βc< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ & <* X?w'Q]4@* ' 4h`M@gWx< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <* X?w ,N]4@* & xAHPv{^7[< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <(% X?QF}]4@(% $ ![I%G 2O8k< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <% X? Q]4@% # #=|ɹoL%R 0< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <% X? 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Q]4@, V SE;z< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~  & <y X? QU]4@y V Y~O٬ 8Ul< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~  & <z X?w3]4@z W {~Fi< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~  & <({ X?w]4@({ @X ^y݇F!9< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~  & <{ X?w\]4@{ Y zo5MR*G< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~  & <{ X?w `]4@{ Y U!jC"c{< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~  & <(| X?w6]4@(| Z UL^< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~  & <| X?w / ]4@| @[ XvFWUh< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~  & <| X?w ]4@| \ ̓Ȳ1KK< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~  & <(} X?w]4@(} \ @QIr Y< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~  & <} X?w ]4@} `\ ZĦ2O"< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~  & <} X?w` ]4@} [ b ՏFt4D< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<M <~~  & <(~ X?w` ]4@(~ Z PSˌB'E< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<M <H/@ & &BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                        ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ ";   @ a *{{ #;     *{{ $;     *{{ ;   @ a *{{  ;     *{{ !;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;     *{{ ;   @ a *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{  ;   @ a *{{ ;     *{{   ;     *{{   ;   @ a *{{   ;   @ a *{{ ;   @ a *{{ ;     *{{ ;   < e *{{ ;     *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 3 Totals'Weekly Totals (3)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet47ggD  %Oce  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l@ !U@  Z$)   &tuqqqqqqqqqv#rrw  $     '/ Z$ 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ $& <%0X?w ,N]4@%0< p%KL< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ $& <(&0X?QF}]4@(&0< BoF@h2l< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ $& <'0X? Q]4@'0F 1Y)-NnE< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ $& < 0X? QU]4@ 0< w}ĖOBkQ< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ $& <)0X?w3]4@)0F L}^tH`L< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H}0<~~ $& <*0X?w]4@*0@(I 1(X#IY\< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < }0<~~ $& <,0X?w\]4@,0` @4y\CgNq< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < }0<~~ $& <-0X?w `]4@-0@2 i< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ $& <(t0X?w ]4@(t0F  f6Icgfd]}< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ $& <P(0X?w` ]4@P(0 O: BOq(K9< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ $& <(0X?w` ]4@(0F  O:p< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@$&$&BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                        ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D                          ! 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ (& <O X?w ,N]4@O hG5;E⺾ۤ< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ (& <5X?QF}]4@5 t rA˳O*< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ (& <P5X? Q]4@P5@ NCq 댱< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^0a <~~ (& <N X? QU]4@N ` ULQka< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ (& <5X?w3]4@5@ 6EG|6!p< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ (& <P5X?w]4@P5 -\\C6Ŗ< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ (& <5X?w\]4@5 L@(ɍ< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ (& <5X?w `]4@5` VA"AL< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ (& <P5X?w6]4@P5 @z͟N8lكE< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ (& <5X?w / ]4@5 Z,Ev{< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ (& <(5X?w ]4@(5 ĩT4rE8 F< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ (& <5X?w]4@5 a : +n @B-O< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ (& <5X?w ]4@5a `KL-}&< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ (& <(5X?w` ]4@(5c ;҇>J9D}< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ (& <5X?w` ]4@5@R  < DuA< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@(&(&BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                        ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ ";   @ a *{{ #;     *{{ $;     *{{ ;   @ a *{{  ;     *{{ !;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;     *{{ ;   @ a *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{  ;   @ a *{{ ;     *{{   ;     *{{   ;   @ a *{{   ;   @ a *{{ ;   @ a *{{ ;     *{{ ;   < e *{{ ;     *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 3 Totals'Weekly Totals (3)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet51ggD  %ޘ  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l@ !U@  Z&)   &tuqqqqqqqqqv#rrw  $     '/ Z& 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`1 T`9yy ,& S  -*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],` @ d& 9< $< Zoom 100<< ,& A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8``3 G^I^9<~~ ,& <P X?wN s]4@P "X?DG\0w< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<li<xx ,& 6Ѝ X?FV]4@Ѝ < q"r'J/<< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ ,& <( X?w'Q]4@( i ['I9^[Y< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ ,& <U X?w ,N]4@U @  +;g\$DP>< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ ,& < X?QF}]4@ jAy$`< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ ,& < X? Q]4@ I LB0+bPM< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ ,& <( X? QU]4@( @ 3 L,D8< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ ,& < X?w3]4@ 776Elܽ G< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ ,& <P X?w]4@P DQFᡑ< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ ,& <S X?w\]4@S 8; x",Ixw< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ ,& <P\ X?w `]4@P\ :; GzBڄ e< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ ,& <Q X?w6]4@Q `; >L W1 ۬< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ,& <P X?w / ]4@P :; iҵoNHPe;< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ,& <R X?w ]4@R ; MJ*\< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d <~~ ,& <Ў X?w]4@Ў ; WBF,Ô{< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1 <~~ ,& < X?w ]4@ ;  2Z@dLJA                        ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ ";   @ a *{{ #;     *{{ $;     *{{ ;   @ a *{{  ;     *{{ !;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;     *{{ ;   @ a *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{ ;   @ a *{{ ;     *{{  ;   @ a *{{ ;     *{{   ;     *{{   ;   @ a *{{   ;   @ a *{{ ;   @ a *{{ ;     *{{ ;   < e *{{ ;     *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 3 Totals'Weekly Totals (3)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet52ggD  %=_RS  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l@ !V@  Z')   &tuqqqqqqqqqv#rrw  $     '/ Z' 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ 0& <7X?w ,N]4@7@6 Q&`"Ie< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ 0& <P7X?QF}]4@P7g |k<)dGw< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ 0& <7X? 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QU]4@7` p:s[O* < y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ 0& <P7X?w3]4@P73; *Co=< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ 0& <7X?w]4@7 ; Xzt#OL $`< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ 0& <(7X?w\]4@(7; ^e}>< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ 0& <7X?w / ]4@7m # 0Ek8d!8< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ 0& <P7X?w ]4@P7 }b_kD1< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1di<~~ 0& <(7X?w]4@(7 < BpC{,I< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ <& <^ X?w ,N]4@^ 4; ?ӅdLz=E< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ <& <C X?QF}]4@C /lT>EYU? < <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ <& <O3X? Q]4@O3` VEN d MI;l< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ <& <N3X? QU]4@N3@  Ji@L%< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ <& <(N3X?w3]4@(N3 f?NN-$+< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ <& <P X?w]4@P $ൎQO< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ <& <(@ X?w\]4@(@ >AOĆm7< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ <& <( X?w `]4@( }+"Lp~uY< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ <& <PX X?w6]4@PX i r7AE=FdV< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ <& <A X?w / ]4@A @ mTAVMZ< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ <& <A X?w ]4@A @ 1??Ka7]< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ <& <@ X?w]4@@ a'~F-t@< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ @& <(>X?w ,N]4@(>` y#0Gwپu< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ @& <P(>X?QF}]4@P(>  cK,C3ߩ&)< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ @& <()>X? Q]4@()> 9OJrCivP< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ @& <&>X? QU]4@&>@ [䈱$J拠D< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ @& <)>X?w3]4@)> #@Y/aHar*N< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ @& <)>X?w]4@)> 쓖ڍF殃z_< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ @& <(*>X?w\]4@(*>` d'O\Gԝ< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ @& <*>X?w `]4@*> n&I(6< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ @& <*>X?w6]4@*> !rbΥ,B%|< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ @& <(+>X?w / ]4@(+> :lvLg{E< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ @& <+>X?w ]4@+> N+ w< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ @& <+>X?w]4@+>@ .vB(1==< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ @& <(,>X?w ]4@(,> @B뤻< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ @& <,>X?w` ]4@,> _j$Edx,LI< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ @& <,>X?w` ]4@,>` =0[E4D>t6< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@@&@&BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                        ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ ";   @@ a *{{ #;   @  *{{ $;   @  *{{ ;   @@ a *{{  ;   @  *{{ !;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @  *{{ ;   @@ a *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{  ;   @@ a *{{ ;   @  *{{   ;   @  *{{   ;   @@ a *{{   ;   @@ a *{{ ;   @@ a *{{ ;   @  *{{ ;   <@ e *{{ ;   @  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 4 Totals'Weekly Totals (4)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet56ggD  %N  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX                          ! 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ D& <AX?w ,N]4@A Ao)Owa < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ D& <@X?QF}]4@@ RiB~< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ D& <AX? 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QU]4@K @ -PNc< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ D& <&9X?w3]4@&9-I opID\":t3< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ D& <P)0X?w]4@P)0@ |K?$IWSg7< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ D& <&0X?w\]4@&0 $ O4b4 O̳ 1=< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ D& <#0X?w `]4@#0`l պrO|@xe2< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ D& < 5X?w6]4@ 5 < TL`F"< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ D& <C X?w / ]4@C < fNEge?b< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ D& <PO3X?w ]4@PO3* ]5BUr\Y< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ D& <P&9X?w]4@P&9w aOOH[k< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ D& <%9X?w ]4@%9`v 2 |Au$w< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ D& <$9X?w` ]4@$9@+ Sw{EK?E*2w< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ D& <$9X?w` ]4@$9@< l5Nfx < <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@D&D&BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                        ;    @D;    D;    D  ;    @D;    D;    D  ;    @D;    D   ;    @D;    D   ;    @D;    D   ;    D;    @D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    @D;    D  ;    ;    @;    @  ;    @G   ;    Gz? ;    <{Gz?bX9? ;    {Gz?{{ ";   @@ a *{{ #;   @  *{{ $;   @  *{{ ;   @@ a *{{  ;   @  *{{ !;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @  *{{ ;   @@ a *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{ ;   @@ a *{{ ;   @  *{{  ;   @@ a *{{ ;   @  *{{   ;   @  *{{   ;   @@ a *{{   ;   @@ a *{{ ;   @@ a *{{ ;   @  *{{ ;   <@ e *{{ ;   @  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 4 Totals'Weekly Totals (4)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 1 Meal PlansMeal_Plans_Phase_1!A10Phase 1 Meal Plans Sheet57ggD  %wu#  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      b  t~ l@ !V@  Z,)   &tuqqqqqqqqqv#rrw  $     '/ Z, 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8` E9yy H& S K-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`C d@A 9< $< Zoom 100<< H& A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8` 49<~~ H& <(E X?wN s]4@(E 79 $tf3xHNyw< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx H& 6E X?FV]4@E 79 9N@y< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ H& <E X?w'Q]4@E @89 xq@bMk~J< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ H& <(F X?w ,N]4@(F `99 G_]N:~q< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ H& <F X?QF}]4@F :9  @#B< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ H& <G X? Q]4@G :9 s~,VD6D& < ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ H& < X? QU]4@ <9  *#tC$VkF< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ H& <G X?w3]4@G <9 ,H< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz . pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ H& <H X?w]4@H =9 .6uI$EB< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ H& <PH X?w\]4@PH >9 _ VMN!1< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ H& <('0X?w `]4@('0`@9 `BV)< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ H& <'0X?w6]4@'0A9 $:yGmS< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ H& <(+0X?w / ]4@(+0@B9 oygbCAj< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ H& <(-0X?w ]4@(-0C9 Q)FT@ A'#O< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ H& <(/0X?w]4@(/0 D9 7Ml{7׿< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ L& <HX?w ,N]4@H39 ymٿ9Lk< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ L& <HX?QF}]4@H` 8 hJ8J]< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ L& <(HX? Q]4@(H 8 Ԇ!)M6@Qh}< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ L& <PAX? QU]4@PA.8 R<eF/+ۍx< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ L& <HX?w3]4@H'8 JJmc< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ L& <HX?w]4@H '8 xDEM>,yI< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ L& <(HX?w\]4@(H"8 ϽHKCʯ< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ L& <HX?w `]4@H@8 B'Dj)R< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ L& <HX?w6]4@H 8 /LjBGem< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ L& <(HX?w / ]4@(H@9  ]HO~n7a<< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ L& <HX?w ]4@HD9 qe6H* Ō< d<eBILL: SINGLE SNACKS: (PHASE 1) 100 Calories each. - 1 oz. lowfat cheese - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1 frozen fruit bar - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1/2 Protein Bar - 1 tbsp peanut butter w/celery sticks - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt<1d<~~ L& <HX?w]4@H@E9 Խ~~Z>NB'Gk< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ L& <(HX?w ]4@(HD9 ,HIΫ-< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ L& <HX?w` ]4@H A9 D0WJH< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ L& <HX?w` ]4@H=9  BvFDbN< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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Q]4@VH g@ )L`i< <BILL: DOUBLE SNACKS: (PHASE 1) 200 Calories each. - 12 oz. 1% cottage cheese - 1 oz. nuts (almonds, cashews, pecans, pistachios) - 12-16 oz. Recovery drink - 1 Protein Bar - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky <1<~~ P& <YHX?w ]4@YHs@ /|(HA [Ս< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ P& <PYHX?w` ]4@PYH@r@ cIvͧ~< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column< <~~ P& <YHX?w` ]4@YHl@ O/Dfpaz!< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <EX?wFNB]4@Eh 2AWXmx< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <EX? F]4@E\ *$=;*KU|t%r< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <PEX?  ]4@PE`o v\A߱ B< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <EX? 7]4@E o .D} #< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <EX?w3]4@E@  ZBLE< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <EX?w]4@E %j|oKK +< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <PEX?w`]4@PE .NJF١P< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & <EX?w `]4@E 9\iJY W< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <EX?w6]4@E@< BKIڲ< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & <PEX?w / ]4@PE< ʌ,KC o< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <EX?w ]4@E < d39/D;J< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!i<~~ & <EX?w]4@E< 4^cOU&H< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <i<~~ & <PEX?w ]4@PEF {eqn@#t`< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <EX?w` %]4@E`F =SPM< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<g<~~ & <;X?w` ]4@;F bBo䯈L]&v< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ & <<X?w ,N]4@<@%I U#MLH< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ & <(<X?QF}]4@(<  c?CA)fRe< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ & <<X? 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QU]4@P;` k^Fl.ee< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <<X?w3]4@< I "03BTچ"< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <(<X?w]4@(<F GyHgL^(< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <<X?w\]4@<@"I pRDSHC f< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <<X?w `]4@<$I 50WmIb]P < <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <(<X?w6]4@(<&I ;>bA\< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & <<X?w / ]4@<(I U7pc}Ol< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <<X?w ]4@<)I Y^mNN#>< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!i<~~ & <P<X?w]4@P<'I nqK7~&< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`@> 49yy & S -*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`PrS V9< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8``F Q`9<~~ & <PMX?wN s]4@PM0  Z.]N '׼< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx & 6MX?FV]4@M J EE"< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ & <MX?w'Q]4@M1 mG_L :< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <PLFX?w ,N]4@PLF4 Yd PAsTi< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <OFX?QF}]4@OF8 ~m^$A\< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <#>X? Q]4@#>7 c47(G<|E!4< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <(MX? QU]4@(MK Abo.V@J`~< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <POFX?w3]4@POF4 BUHSOa< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <MX?w]4@M2 +M7WOL< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < E<~~ & <кMX?w\]4@кM' B):@c*S< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < E<~~ & <PMX?w `]4@PMs F 3 RNUrm< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <лMX?w6]4@лM vYE1I< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <MX?w / ]4@M 05-`pI7`p< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <мMX?w ]4@мM 6FҁG--|JY< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <(MX?w]4@(MZ VtInHąmB)< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <MX?w ]4@M 7 OԴ < <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <MX?w` ]4@M` 4oM[aD+< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <MX?w` ]4@M lTk@$UE < <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@&&BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @ a *{{ #;      *{{ $;      *{{ ;    @ a *{{  ;      *{{ !;      *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{ ;      *{{ ;    @ a *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{  ;    @ a *{{ ;      *{{   ;      *{{   ;    @ a *{{   ;    @ a *{{ ;    @ a *{{ ;      *{{ ;    < e *{{ ;      *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 5 Totals'Weekly Totals (5)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 2 Meal PlansMeal_Plans_Phase_2!A10Phase 2 Meal Plans Sheet65ggD  % !   dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      f  t~ l@ !W@  Z3)   &tuqqqqqqqqqv#rrw  $     '/ Z3 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`H d  Q9yy & S o-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`(5 (^9< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8` J 9<~~ & <CX?wN s]4@C`S eBN d< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx & 6(CX?FV]4@(C@U f{RTO-0T5< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ & <N3X?w'Q]4@N3V +İD-:E< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <(CX?w ,N]4@(C@X hAjoŘo< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <CX?QF}]4@C rB}_< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<4<~~ & <PMX? Q]4@PM[ pb G4Xuy'< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <CX? QU]4@C * ACOvI=< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <(MX?w3]4@(M T@L_B< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <MX?w]4@M@" h)ђ9NFQ^< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <@UX?w\]4@@U| M:-L߬۠< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & <P@UX?w `]4@P@U *On-< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <@UX?w6]4@@U` Q,bWNSXޢ< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <AUX?w / ]4@AU 9 J ˹`< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <PAUX?w ]4@PAU 6|a'CQLU< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <AUX?w]4@AU` 'I@Kb폌< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <PMX?w ]4@PMF IϙdOstE< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <CUX?w` ]4@CU >kC֗\j1< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<P=9<~~ & <EUX?w` ]4@EU^ +'kM5wq< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <SX?w ,N]4@S WqKW < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <SX?QF}]4@S DA:1Q- < <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <PSX? Q]4@PSS sμKSC< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <(oUX? QU]4@(oU 76?.AԖ< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <SX?w3]4@S` EmL0F< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Ht<~~ & <PSX?w]4@PS ^"I@J~R< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < t<~~ & <SX?w\]4@S` cnVG#k< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < t<~~ & <SX?w `]4@S fMGVZ< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <t<~~ & <(SX?w6]4@(S` |bIVIʥֈ< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ct<~~ & <SX?w / ]4@S W C,#C< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <ht<~~ & <SX?w ]4@S] k x B_(I< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!t<~~ & <`VX?w]4@`V^ Xx\J*< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <i<~~ & <P`VX?w ]4@P`V`_ ^Wou^H}< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <aVX?w` ]4@aV_ w#(VM@< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <`VX?w` ]4@`V s۱9# G"Me< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@&&BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @ a *{{ #;      *{{ $;      *{{ ;    @ a *{{  ;      *{{ !;      *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{ ;      *{{ ;    @ a *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{ ;    @ a *{{ ;      *{{  ;    @ a *{{ ;      *{{   ;      *{{   ;    @ a *{{   ;    @ a *{{ ;    @ a *{{ ;      *{{ ;    < e *{{ ;      *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 5 Totals'Weekly Totals (5)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 2 Meal PlansMeal_Plans_Phase_2!A10Phase 2 Meal Plans Sheet67ggD  %@GUV  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      f  t~ l@ !W@  Z5)   &tuqqqqqqqqqv#rrw  $     '/ Z5 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ & <жMX?w ,N]4@жMLS &A+Of#&< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ & <PbVX?QF}]4@PbVIS =r6kO9`7ɢD< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ & <dVX? Q]4@dV _fO\GPXn2< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ & <SX? QU]4@SIS d K1Bo< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <(SX?w3]4@(SQ ;cȋHb< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <dVX?w]4@dVHS qɧ@s~yY< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <(CUX?w\]4@(CU iJ_lh< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <CUX?w `]4@CU@HS Us|5Mr Y< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <DUX?w6]4@DUT Ḱ,N{ĄO^:< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & <(DUX?w / ]4@(DUKS ”^@L5> "< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <DUX?w ]4@DU`IS gF2+{C󏺵W?\< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!i<~~ & <(EUX?w]4@(EU MS \9LEP < <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <i<~~ & <EUX?w ]4@EU` \4Fw0X< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <(FUX?w` ]4@(FU`CS "s 0F61ش< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <FUX?w` ]4@FU@NS  byHl^ < <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ & <(eVX?wFNB]4@(eViS  *p@tG< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ & <PjUX? F]4@PjU gS ۞HMkee%< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ & <kUX?  ]4@kU`O9 E N)c>9< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ & <PKX? 7]4@PK39 R['L#< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <KX?w3]4@K.L sgDB- yڛ^< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <(KX?w]4@(K`C9 P4,CU,< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <KX?w`]4@K`cS "3 z4rC?t ,< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <KX?w `]4@KfS pLe\'66< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <KX?w6]4@K`fS c",yF"7c+< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <KX?w / ]4@KeS /O'LL0V< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <KX?w ]4@K ӯF/b DR< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <(KX?w]4@(KcS ](/XI|sC< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <KX?w ]4@K` 1)EldC< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <KX?w` %]4@K  ^`*H@J< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <KX?w` ]4@K C&1e'E< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8` 4V - 9yy & S PÚ-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`͚ DU J9< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8` DX y 9<~~ & <( PX?wN s]4@( PF ^]O)EBPO< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<li<xx & 6oVX?Fi]4@oV F Ɛ[SHmbl< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ & <oVX?w'Q]4@oV!I klKXDP< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ & <%PX?w ,N]4@%P !I N ,cHE7F`v +< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ & <%PX?QF}]4@%P"I Svע1)B$q!< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ & <&PX? Q]4@&P#I 2az4qC_$< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ & <($PX? QU]4@($P*I C!۴O+< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <P&PX?w3]4@P&P3; .RvLL2B[< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <'PX?w]4@'P`&I +Ž= M(FeL< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <&PX?w\]4@&P,I wxGl+X< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <P'PX?w `]4@P'P/I x A=N]< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <'PX?w6]4@'P@.I ()S;GESv< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <P(PX?w / ]4@P(P ٥N|`U@< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <(PX?w ]4@(P` 7ñL훪t6< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <&PX?w]4@&Pപ aCDǠM< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<$5<~~ & <NX?w ,N]4@Nn r0jNCGSnE< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<C<~~ & <CX?QF}]4@CX X !Fq2=v< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <P@X? Q]4@P@Y 'WDcTdE\%{Y< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^J<~~ & <'>X? QU]4@'>Y 䝘F3/nh< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y`J<~~ & <(NX?w3]4@(N@[ Km]YTBR\< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hx<<~~ & <NX?w]4@N\ ZSwFF>}{[:Tw< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < H;<~~ & <e]X?w\]4@e]`\ y IQOC< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < PN<~~ & <d]X?w `]4@d]\ ȃ]Nz< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup  2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <N<~~ & <Pe]X?w6]4@Pe]] ? ďPJllve< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < cN<~~ & <o]X?w / ]4@o]- C<@'Anl^< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hPN<~~ & <c]X?w ]4@c]@ T2K/JH2c< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!PN<~~ & <f]X?w]4@f] JL&uI`iM< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <YX?w ,N]4@Y s87N.[< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ & <PYX?QF}]4@PY 7~ro^M< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ & <YX? 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QU]4@(Y@ tϹA%Q`fE< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <PYX?w3]4@PY 㯼/)sJʅ < H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <YX?w]4@Y` K\ߧ_8@/n *< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <YX?w\]4@Y o .AU|L7< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <PYX?w `]4@PY e,L13Ɏ< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <YX?w6]4@Y Xngkʳ(EE< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & <YX?w / ]4@Y 0W3 K< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <YX?w ]4@Y f+b{|Ac~< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!i<~~ & <YX?w]4@Y \qGS;< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ & <NX?w ,N]4@N z hwFL%r!R< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ & <PNX?QF}]4@PNz 9"TNF6H~< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ & <ТSX? Q]4@ТS`y hxL%aa< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ & <( NX? QU]4@( NS |׼Oa1_< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <BUX?w3]4@BUS ;WORHmU< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & < NX?w]4@ NY `m@zFgLx< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <GUX?w\]4@GUnS abEDO͖F< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <GUX?w `]4@GU {Pb|NDLkE< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <(HUX?w6]4@(HU Z 1L4'5< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <HUX?w / ]4@HU UyZBwU+< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <HUX?w ]4@HU Ub I}%rv< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <PDUX?w]4@PDU 4ܻAJIL H< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <PLUX?w ]4@PLU`  hPLzD(f< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <(NUX?w` ]4@(NU` DL뛺< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <`UX?w` ]4@`U@ |V?H3쮚=< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ & <j]X?w ,N]4@j] ljF=9E< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ & <]X?QF}]4@] t AJ6uwa< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ & <]X? Q]4@] B7v< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ & <]X? QU]4@] h@Fo9< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <PPcX?w3]4@PPc` f7xH-@< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <n]X?w]4@n] eC"b+0< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <PcX?w\]4@Pc -CFs < <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <QcX?w `]4@Qc` BN6tI/J< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <PQcX?w6]4@PQc <]HIVi8|< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & <RcX?w / ]4@Rc` 073)\@-9Pl>< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <QcX?w ]4@Qc 1!k4F|%$< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <PcX?w]4@PcQ VH'L'< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. 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Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@&&BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @! a *{{ #;    !  *{{ $;    !  *{{ ;    @! a *{{  ;    !  *{{ !;    !  *{{ ;    @! a *{{ ;    !  *{{ ;    @! a *{{ ;    !  *{{ ;    @! a *{{ ;    !  *{{ ;    !  *{{ ;    @! a *{{ ;    @! a *{{ ;    !  *{{ ;    @! a *{{ ;    !  *{{ ;    @! a *{{ ;    !  *{{ ;    @! a *{{ ;    !  *{{  ;    @! a *{{ ;    !  *{{   ;    !  *{{   ;    @! a *{{   ;    @! a *{{ ;    @! a *{{ ;    !  *{{ ;    <! e *{{ ;    !  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 6 Totals'Weekly Totals (6)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 2 Meal PlansMeal_Plans_Phase_2!A10Phase 2 Meal Plans Sheet74ggD  %"","  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      f  t~ l@ !X@  Z<)   &tuqqqqqqqqqv#rrw  $     '/ Z< 00 U~ !$@! q!  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Q]4@W` ?,@V'< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ & <WX? QU]4@WW 5էGuJ< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <(WX?w3]4@(W 7 keEM'K"&Ba/< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <WX?w]4@W@ Jƫ=dKxd{ < <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <WX?w\]4@W 0B撸Ftͤ< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <WX?w `]4@W H2>JAud|W< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <WX?w6]4@W )\G@8{iR< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & <PWX?w / ]4@PW _oH+E)A)< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <WX?w ]4@W 0XHI(f< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!i<~~ & <PWX?w]4@PW Ɨf\ @U< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <i<~~ & <WX?w ]4@W@ MaFZ\[u< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <PYX?w` ]4@PY !KBJ"m< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <WX?w` ]4@W b%ZH5Nh< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <WX?wFNB]4@W 4tߡNH3kI< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <WX? F]4@W Siy&Cz؞< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <WX?  ]4@W lztB.lRX< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <WX? 7]4@W`  /e.JUT5p< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <WX?w3]4@W b6 !S;FZB< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <WX?w]4@W  AWf*< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <WX?w`]4@W e_QYI`ɥrt< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & <PSX?w `]4@PS kN;xK>Ql}K< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <WX?w6]4@W` yNvE8'< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < cJ<~~ & <(WX?w / ]4@(WU LjK6 "< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <WX?w ]4@W hi`ƞHaIB< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!(,j<~~ & <YX?w]4@Y? ,ߒ%KRByz< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <`]X?w ]4@`]@ y aBe?< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <(d]X?w` %]4@(d] o oI)< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <j]X?w` ]4@j]` [FZ-!< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <(YmX?QF}]4@(Ym+8 @dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @# a *{{ #;    #  *{{ $;    #  *{{ ;    @# a *{{  ;    #  *{{ !;    #  *{{ ;    @# a *{{ ;    #  *{{ ;    @# a *{{ ;    #  *{{ ;    @# a *{{ ;    #  *{{ ;    #  *{{ ;    @# a *{{ ;    @# a *{{ ;    #  *{{ ;    @# a *{{ ;    #  *{{ ;    @# a *{{ ;    #  *{{ ;    @# a *{{ ;    #  *{{  ;    @# a *{{ ;    #  *{{   ;    #  *{{   ;    @# a *{{   ;    @# a *{{ ;    @# a *{{ ;    #  *{{ ;    <# e *{{ ;    #  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 7 Totals'Weekly Totals (7)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 2 Meal PlansMeal_Plans_Phase_2!A10Phase 2 Meal Plans Sheet77ggD  %3$$O$  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      f  t~ l@ !Y@  Z?)   &tuqqqqqqqqqv#rrw  $     '/ Z? 00 U~ !$@! q!  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N3 vZ.[ nO2eiCIh3zINN01s3MPK-!!|[Content_Types].xmlPK-!3X 2_rels/.relsPK-!!@/drs/connectorxml.xmlPK-!R odrs/downrev.xmlPK  }U ]`@  &  PMԔYY?6Straight Arrow Connector 2#"@PK!!|[Content_Types].xmlN0DH+J8 @Mb- ߳i Hݙ77i3$.+)mp{-߷Oŝ :3-@r\^}Fr9+EvP" O&z0=U6`E^0x}ȁ8ϵђt*no|!̨wr!-8~A^jjcX8\u4*j^4V7Ae32vᙱP>2K^ )` (Еj=kkfD*1(lI4g֟4GY=ޜ陎$͓k:%SOoPK-!!|[Content_Types].xmlPK-!3X 2_rels/.relsPK-!D '/drs/connectorxml.xmlPK-!- drs/downrev.xmlPK: oJ]``  & bA$?? MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8` P79yy & S -*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`x $N9< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8` Ե9<~~ & <P]X?wN s]4@P] v5ʓN:[E<< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<li<xx & 6\mX?FV]4@\m ˿;G X3< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ & <PKjX?w'Q]4@PKj UH%t< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <HjX?w ,N]4@Hj@ b.̜HR?#Ș< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <(FjX?QF}]4@(Fj .MgΤf< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <EjX? Q]4@Ej }yhi{Ib< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <LjX? QU]4@Lj` 7+"2Ec< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <BjX?w3]4@Bj WM&N< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <^mX?w]4@^m` w8~OH < <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <AjX?w\]4@Aj  ˫vPIN,Oo< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & <(NX?w `]4@(N "_FM[< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <NX?w6]4@N`  쪩׼N)0< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & < NX?w / ]4@ N owKM4.o< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & < NX?w ]4@ N iJcR2< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!i<~~ & <( NX?w]4@( N@ h:uFft?< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <i<~~ & <(WX?w ]4@(W@ rZ^ J=,< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <mX?w` ]4@m AAVb< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <PWX?w` ]4@PW F OA< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<m<~~ & <mX?w ,N]4@m` {KTgBi| < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <mX?QF}]4@m $I h"kF=p< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <mX? Q]4@m" DǐWGؽl'x< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ & <mX? QU]4@m$ 6gDCg]< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <YcX?w3]4@Yc`& d,E6DFIV^ < H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <Pp^X?w]4@Pp^% ewAe-< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <(p^X?w\]4@(p^' QGGMn':< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <(q^X?w `]4@(q^& >O߉=zT< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <p^X?w6]4@p^* ]9KGrZPl< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ & <q^X?w / ]4@q^- }KI < h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <r^X?w ]4@r^v ? Kmp@SO5< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!i<~~ & <Pr^X?w]4@Pr^s [$YD9< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <i<~~ & <r^X?w ]4@r^` _vGf< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <Ps^X?w` ]4@Ps^@~ rrV|B{Ȫ1< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <q^X?w` ]4@q^ n UK\T< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<t<~~ & <^X?w ,N]4@^ /_#5AҎ < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<t<~~ & <Д^X?QF}]4@Д^ Z] UBDx&F;7< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<t<~~ & <(^X? Q]4@(^@[] /g?:GGy1.< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^t<~~ & <^X? QU]4@^TY WBsN+,&( < y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yt<~~ & <Е^X?w3]4@Е^TY $ط,FTJ< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Ht<~~ & <Ж^X?w]4@Ж^`SY "EJ˾"ս2< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <P^X?w\]4@P^@ `K\GAyD< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ & <(^X?w `]4@(^1 jإ,L\ [>n< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ & <^X?w6]4@^ !V5@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @uv? a@*{{ #;    uv? @*{{ $;    uv? @*{{ ;    @uv? a@*{{  ;    uv? @*{{ !;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{  ;    @uv? a@*{{ ;    uv? @*{{   ;    uv? @*{{   ;    @uv? a@*{{   ;    @uv? a@*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    <uv? e@*{{ ;    uv? @*{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 7 Totals'Weekly Totals (7)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 2 Meal PlansMeal_Plans_Phase_2!A10Phase 2 Meal Plans Sheet80ggD  %Z&&v&  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      f  t~ l@ !`Y@  ZB)   &tuqqqqqqqqqv#rrw  $     '/ ZB 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`@ 9yy & S 0-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`z4fVE9< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8``9 `09<~~ & <^X?wN s]4@^ j hЍ-LŢ< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<li<xx & 6dX?FV]4@d`j  J c͡*< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ & <(NjX?w'Q]4@(Njj ѳIp/hA< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ & <dX?w ,N]4@dj 5SU9EVӂu< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ & <dX?QF}]4@d`j cFH P<< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ & <PdX? Q]4@Pd@ r>D@H< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ & <PdX? QU]4@Pdj u !LX;< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ & <dX?w3]4@dj J`ګM=d˫;< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ & <dX?w]4@dj ě%JDG/*- {=< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ & <(dX?w\]4@(dj LYu< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <dX?w` ]4@dj Jn.Eë#O< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <dX?w` ]4@d@j J\3N'?i< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@&&BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @& a *{{ #;    &  *{{ $;    &  *{{ ;    @& a *{{  ;    &  *{{ !;    &  *{{ ;    @& a *{{ ;    &  *{{ ;    @& a *{{ ;    &  *{{ ;    @& a *{{ ;    &  *{{ ;    &  *{{ ;    @& a *{{ ;    @& a *{{ ;    &  *{{ ;    @& a *{{ ;    &  *{{ ;    @& a *{{ ;    &  *{{ ;    @& a *{{ ;    &  *{{  ;    @& a *{{ ;    &  *{{   ;    &  *{{   ;    @& a *{{   ;    @& a *{{ ;    @& a *{{ ;    &  *{{ ;    <& e *{{ ;    &  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 7 Totals'Weekly Totals (7)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 2 Meal PlansMeal_Plans_Phase_2!A10Phase 2 Meal Plans Sheet81ggD  %B'V'2X'  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      f  t~ l@ !Y@  ZC)   &tuqqqqqqqqqv#rrw  $     '/ ZC 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <($fX?w ,N]4@($f` [0-rx5Dvtn< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <P&fX?QF}]4@P&f ?n7BdLGqhyr< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <('fX? Q]4@('f ``cA:E"< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <'fX? QU]4@'f@ ص$r5C#NLl< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <P'fX?w3]4@P'f t )κN40ݣ< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <()fX?w]4@()f ^|^Atغ< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <P+fX?w ]4@P+fy @(J1؎"< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <+fX?w]4@+f Bo*< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <+fX?w ]4@+f` EN,Oe¬< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <P,fX?w` ]4@P,f@ 6J>A< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<(f<~~ & <(-fX?w` ]4@(-f  ZLyS9< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <{X?wFNB]4@{eE gH~h@ b< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <P{X? F]4@P{`fE wC74J-0pS< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <{X?  ]4@{hE 68T6@2s/< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <{X? 7]4@{`cE 'JOXз< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <{X?w3]4@{ qE ބ#C+< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <{X?w]4@{yE MIB< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <{X?w`]4@{yE Q& (jEB 6G< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & <P{X?w `]4@P{{E  ]E1c G 6< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <|X?w6]4@|sE Ml.B< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <{X?w / ]4@{|E 4y|M}ub3< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ & <|X?w ]4@|E Ǫ>oGϴI< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!i<~~ & <|X?w]4@|6F )7\Kfo.< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <i<~~ & <P|X?w ]4@P|7F yD B< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ & <|X?w` %]4@|8F +L Fa"b< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <|X?w` ]4@|~E Q MIR!< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`8Bd@9yy & S (Y-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`Q5T@9< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`8d/c@9<~~ & <PLfX?wN s]4@PLf AJ8< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx & 6(MfX?Fi]4@(Mf # jJ < ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ & <MfX?w'Q]4@Mf rηMmfu< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <OfX?w ,N]4@Of I`KKA`G< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <OfX?QF}]4@Of fw^["Ha*{< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <$jX? Q]4@$j` dpvG7-B PvT< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <LfX? QU]4@Lf  1B̜< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <$jX?w3]4@$j YZihN5j< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <(%jX?w]4@(%j djxPK`S1< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <&jX?w\]4@&j@ *ԈCM02qGR< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & <P)jX?w `]4@P)j 6J!Kȓ< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <*jX?w6]4@*j` !KJ'@eZՄ< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <PAjX?w ]4@PAj U;Act1LXZ< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <PBjX?w` ]4@PBj@ S?AsZ< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <BjX?w` ]4@Bj EEZ.E ۊ< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`8d9yy & S -*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`\`8ęO9< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`099<~~ & < pX?wN s]4@ p`j Ϙ ~ZH6t)O< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx & 6!pX?FV]4@!p`j jKWABI< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ & <P!pX?w'Q]4@P!pj S%*1E zd'< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <!pX?w ,N]4@!p@j J nLe$A< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <"pX?QF}]4@"p`j }qʘA0ȍ敬< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <P"pX? Q]4@P"p j ל KB<< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & < pX? QU]4@ pj ~ G@Bq< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <"pX?w3]4@"pj PVCV< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <#pX?w]4@#p`j ©JMv*^v< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <P#pX?w\]4@P#p j W\Ccv< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup waterm      !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijkmnopqrstuvwxyz{|}~elon < <~~ & <#pX?w `]4@#pj s9ߨ5Fno4y1< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <$pX?w6]4@$pj D]FinRLx< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <P$pX?w / ]4@P$p`j |Ч~{C[!@ޓQ< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <$pX?w ]4@$p j N[/ukO>< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <%pX?w]4@%pj %zB_G9>F< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <P%pX?w ]4@P%pj 9H Ltt< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <%pX?w` ]4@%pj 䀸RA6dU< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ & <&pX?w` ]4@&pj  1!Jh1< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`799yy & S [-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`P`,89< $< Zoom 100<< & A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`L909<~~ & <fpX?wN s]4@fp n ^[lWGK?L,C< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx & 6fpX?FV]4@fpn ]vFZ#sb< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ & <(gpX?w'Q]4@(gp@n LJKӿr< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <gpX?w ,N]4@gpn oT4BD>rd< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <gpX?QF}]4@gpp ǥkrϗF^e< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <(hpX? Q]4@(hpp Y5ϿDEu(< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <PfpX? QU]4@Pfpp QMVGb#K< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <hpX?w3]4@hp@p )8D^S< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <hpX?w]4@hpp FN]j!< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <(ipX?w\]4@(ipp cu1DH@S< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & <ipX?w `]4@ipp 8R@A< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <ipX?w6]4@ip@p $ӜpN HY%< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <(jpX?w / ]4@(jpp Fi9Chչ< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ & <jpX?w ]4@jpp lѲ`O(jr7&< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ & <jpX?w]4@jpp sK%wo< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ & <(kpX?w ]4@(kp p  Ben< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ & <kpX?w` ]4@kp`p v`?Bp< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<WS<~~ & <kpX?w` ]4@kpp IA:B A< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ & <pX?w ,N]4@p#L  J-AK< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ & <pX?QF}]4@pn y Gĸ< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ & <(pX? Q]4@(pn ΉLZ~ϊ< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ & <PpX? QU]4@Pp@j pTM?-B< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ & <pX?w3]4@pj D&Mc(a < H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ & <pX?w]4@p j  (H\ف< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ & <(pX?w\]4@(pj G|o7Ckljp< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ & <pX?w `]4@p`j ?mEƮѭ7< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ & <pX?w6]4@pj sg>7M J} 5 < c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ & <(zX?w / ]4@(zj MLA@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @@) a *{{ #;    @)  *{{ $;    @)  *{{ ;    @@) a *{{  ;    @)  *{{ !;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @)  *{{ ;    @@) a *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{  ;    @@) a *{{ ;    @)  *{{   ;    @)  *{{   ;    @@) a *{{   ;    @@) a *{{ ;    @@) a *{{ ;    @)  *{{ ;    <@) e *{{ ;    @)  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 8 Totals'Weekly Totals (8)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 2 Meal PlansMeal_Plans_Phase_2!A10Phase 2 Meal Plans Sheet87ggD  %+2+4+  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      f  t~ l @ !@Z@  ZI)   &tuqqqqqqqqqv#rrw  $     '/ ZI 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <гwX?w ,N]4@гw`z _y>߲C< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <(wX?QF}]4@(w@z ?7B/A=6< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <wX? Q]4@wz @@%uE= < H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <(wX?w]4@(w@z Ϙ FG͈< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <wX?w\]4@wz ?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmopqrstuvwxyz{|}~@(wz UE)Lk < <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <9X?w ,N]4@9@ oLOU@< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <P9X?QF}]4@P9@ {t3Cn0< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <9X? Q]4@9A qbT<%Ac< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ' <7X? QU]4@7@B @ C,\< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' <:X?w3]4@:C 0FyWB$q< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <P:X?w]4@P:C )vJ|Y+< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <:X?w\]4@:D Z,B GsA< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <;X?w `]4@;@E 7+ AoD< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <P;X?w6]4@P;F ANxFU #< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ' <;X?w / ]4@;F Grδ< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ' <<X?w ]4@<G  mC'd11< !<"BILL: SINGLE SNACKS: (PHASE 2) 100 Calories each. - 8 oz. 1% cottage cheese - 1 oz. dried fruit - 1/2 Protein Bar - 1 tbsp. peanut butter w/celery - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. turkey jerky - 8 oz. nonfat plain yogurt <1!<~~ ' <P<X?w]4@P<@H z;W'GuxW< <BILL: DOUBLE SNACKS: (PHASE 2) - 1 oz. lowfat cheese with 6 crackers - 12 oz. 1% cottage cheese - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 2 oz. turkey jerky - 8 oz. nonfat fruit flavored yogurt <<~~ ' <<X?w ]4@<G &ND|~u7< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ ' <=X?w` ]4@= G  Z@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @@) a *{{ #;    @)  *{{ $;    @)  *{{ ;    @@) a *{{  ;    @)  *{{ !;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @)  *{{ ;    @@) a *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{ ;    @@) a *{{ ;    @)  *{{  ;    @@) a *{{ ;    @)  *{{   ;    @)  *{{   ;    @@) a *{{   ;    @@) a *{{ ;    @@) a *{{ ;    @)  *{{ ;    <@) e *{{ ;    @)  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 8 Totals'Weekly Totals (8)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 2 Meal PlansMeal_Plans_Phase_2!A10Phase 2 Meal Plans Sheet89ggD  %=g,{,]},  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXt(,cSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"`X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@  @  @  @ @ @ s      e  t~ l"@ !Z@  ZK)   &tuqqqqqqqqqv#rrw       '!/  [K 00 U~ !$@! q!  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Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~  ' <(?X?  ]4@(?` _[jCF6/9< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~  ' <?X? 7]4@?  seӾkH(g߾< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~  ' <=X?w3]4@= GS.@OV< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~  ' <?X?w]4@? U}?TBJx}w< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~  ' <(pX?w`]4@(p` P+f12KT|< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~  ' <pX?w `]4@p  5}нDԦUa< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~  ' <pX?w6]4@p O@ +O< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~  ' <(qX?w / ]4@(q R7E? G%_< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~  ' <qX?w ]4@q` =s4yHl < <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~  ' <qX?wX]4@q` 2BqMU< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~  ' <(rX?w ]4@(r HIN}< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~  ' <rX?w` %]4@r }iG 3N7I< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<iE<~~  ' <rX?w` ]4@r z.fAϜ ܲ< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8` 7Fr`9yy ' S C-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`P<?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ ' <}X?w'Q]4@}} 5r]G`>ra< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <}X?w ,N]4@}} VѦ@Rha < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <(}X?QF}]4@(}} zޔ BAluZJ< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <}X? Q]4@}@} $ =Ej,d< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ' <}X? QU]4@}}  .m2A t/< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' <}X?w3]4@}} J(wKJu=4^< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <(}X?w]4@(}} mOE8L< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <}X?w\]4@}@} qZ9IHSe< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <}X?w `]4@}} aIKd渊*< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <(}X?w6]4@(}} avXH3ɄKI/L< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ' <}X?w / ]4@}} D%/աD< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ' <}X?w ]4@}@} ǥQ8wI!< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ ' <(}X?wU]4@(}} J[DL;xF< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ ' <}X?w ]4@}} 3 iKCZ4)8< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ ' <}X?w` ]4@}} 2b?J?2Ĵk< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<S<~~ ' <(}X?w` ]4@(} } z8[n϶DM+2r< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<S<H/@''BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;       !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnoqrstuvwxyz{|}~     D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @, a *{{ #;    ,  *{{ $;    ,  *{{ ;    @, a *{{  ;    ,  *{{ !;    ,  *{{ ;    @, a *{{ ;    ,  *{{ ;    @, a *{{ ;    ,  *{{ ;    @, a *{{ ;    ,  *{{ ;    ,  *{{ ;    @, a *{{ ;    @, a *{{ ;    ,  *{{ ;    @, a *{{ ;    ,  *{{ ;    @, a *{{ ;    ,  *{{ ;    @, a *{{ ;    ,  *{{  ;    @, a *{{ ;    ,  *{{   ;    ,  *{{   ;    @, a *{{   ;    @, a *{{ ;    @, a *{{ ;    ,  *{{ ;    <, e *{{ ;    ,  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 9 Totals'Weekly Totals (9)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet91ggD  %n-(--  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l"@ !Z@  ZM)   &tuqqqqqqqqqv#rrw  $     '/ ZM 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8` 4Ft{9yy ' S Pc-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`PE` D9< $< Zoom 100<< ' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`@ 9<~~ ' <X?wN s]4@@{S xIaJjË< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx ' 6X?FV]4@@nS H]EDApV< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ ' <(X?w'Q]4@(`} 91yXLuudl< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <X?w ,N]4@} ːٕLB\< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <X?QF}]4@ } ABv<ω< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <(X? Q]4@(} /Am4 cM@}B< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ' <PX? QU]4@P} Rn%OJ(HyD̪< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' <X?w3]4@ } ?Bه_u< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <X?w]4@`z [A 3xC < <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <(X?w\]4@(`C  TBuOfb< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <X?w `]4@D h4Op@< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <X?w6]4@I #N,_)Lu)'H< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ' <(X?w / ]4@(  rS%UJ$4< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ' <X?w ]4@ q4MD4< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ ' <X?wU]4@ h XAy'< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ ' <(X?w ]4@(` dO7< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ ' <X?w` ]4@ $9 nK P쓴< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ ' <X?w` ]4@`O  nVzQHZL@,< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@''BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @- a *{{ #;    -  *{{ $;    -  *{{ ;    @- a *{{  ;    -  *{{ !;    -  *{{ ;    @- a *{{ ;    -  *{{ ;    @- a *{{ ;    -  *{{ ;    @- a *{{ ;    -  *{{ ;    -  *{{ ;    @- a *{{ ;    @- a *{{ ;    -  *{{ ;    @- a *{{ ;    -  *{{ ;    @- a *{{ ;    -  *{{ ;    @- a *{{ ;    -  *{{  ;    @- a *{{ ;    -  *{{   ;    -  *{{   ;    @- a *{{   ;    @- a *{{ ;    @- a *{{ ;    -  *{{ ;    <- e *{{ ;    -  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?ryK Week 9 Totals'Weekly Totals (9)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet92ggD  %V.Ik.l.  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l"@ !Z@  ZN)   &tuqqqqqqqqqv#rrw  $     '/ ZN 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <(X?w ,N]4@(ч @+4Y< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <X?QF}]4@@҇ j[EMO< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <жX? 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QU]4@Ӈ NN0< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' <(X?w3]4@(ԇ FQAP^O ?C< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <X?w]4@@Շ >6.D#K%< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <зX?w\]4@зև `FGUx.=< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <(X?w `]4@(և 8vTIM4?< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <X?w6]4@ׇ XtZ)N!|< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ' <иX?w / ]4@и@؇  1D{Lp< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ' <(X?w ]4@(ه `^E.C.`"Z< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ ' <X?wU]4@ه ί|$ٗF/86< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. 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QU]4@   [vEUm2< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~  ' < X?w3]4@  8=A6~NDu< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~  ' <P X?w]4@P  U*2>VN;Ҝ< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~  ' < X?w\]4@ @ u.F1;< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~  ' <X?w `]4@ Ҹ0jO55< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~  ' <PX?w6]4@P  5M@[mJ< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~  ' <X?w / ]4@  O8E063< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~  ' <X?w ]4@! #DE ,< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~  ' <PX?wU]4@P@" σlWI < <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~  ' <X?w ]4@! .ypJ5Sd< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~  ' <`X?w` ]4@` ! !hE5*i!< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<.X<~~  ' <P`X?w` ]4@P``  6 M ֬9+8< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ $' <qX?w ,N]4@qഁ 'G#@< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ $' <(rX?QF}]4@(r, &;DZu}*s< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ $' <rX? Q]4@rt DŽq C< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ $' <pX? QU]4@p@r JROh^Jy/ < y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ $' <rX?w3]4@r@. dKN)Hy< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ $' <(sX?w]4@(s- РtjAw)9RfT< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ $' <sX?w\]4@s, ͶpC !w< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ $' <sX?w `]4@s+ )M`yp^< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ $' <(tX?w6]4@(tx O0('Gu< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ $' <tX?w / ]4@t z v7P!C@}< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ $' <tX?w ]4@t{ K`B5 GM< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ $' <(uX?wU]4@(u } z?RJ]< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ $' <uX?w ]4@u`|  g5FHk< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ $' <uX?w` ]4@uz SFט < <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ $' <(vX?w` ]4@(v`y o%ќ}E݂@~< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ (' <ׂX?wFNB]4@ׂ >ZjؑJً#?< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ (' <ׂX? F]4@ׂ@ x>nD[0< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ (' <(؂X?  ]4@(؂ ԂRxKy0 v< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ (' <؂X? 7]4@؂ *%MO?m^< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ (' <ւX?w3]4@ւ R2N< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ (' <قX?w6]4@ق 9mAF>Ӽ< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ (' <(ڂX?w / ]4@(ڂ u5tFq^ƾ?< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ (' <zX?w ]4@z`  ~]OJ Τ< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ (' <ڂX?wX]4@ڂ  ,LBW٘3[< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ (' <ۂX?w ]4@ۂ  jAtBr< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ (' <PۂX?w` %]4@Pۂ  Y$G'M< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column< W<~~ (' <ۂX?w` ]4@ۂ  Eq^< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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Q]4@(\ [ I?yp< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ,' <PX? QU]4@P\ / <;L昞< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ,' <X?w3]4@] WөWAMog< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ,' <X?w]4@@^ ZON)lfS< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ,' <(X?w\]4@(_ Yn8OƒU< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ,' <X?w `]4@` $< fG*p< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ,' <X?w6]4@` ,a04Mur9|Z8< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ,' <(X?w / ]4@(a pżA)< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ,' <X?w ]4@@b |V}J?G< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ ,' <АX?wU]4@Аc Ee8%D9< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ ,' <(X?w ]4@(b vݠW#I"< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ ,' <X?w` ]4@a 1o Nmb< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<=F<~~ ,' <БX?w` ]4@Б a $]O 0iW"< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ 0' <X?w ,N]4@ t; [/ÙDA/#A< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ 0' <ЖX?QF}]4@Жt; e'hgEQobKN< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ 0' <(X? Q]4@(t; I+OfG`< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ 0' <PX? QU]4@P@u; DعEODC< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ 0' <X?w3]4@u; <*i@`d=< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hp<~~ 0' <ЗX?w]4@З`v; 0 NM 4< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < p<~~ 0' <(X?w\]4@( 6 :1I|!@< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ 0' <X?w `]4@ 8 A4K3H#@Wzc< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ 0' <ИX?w6]4@И@ ;d ES9#]< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ 0' <КX?w / ]4@К 5 祪Gn~A< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ 0' <X?w ]4@`5 vxM}tL< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ 0' <(X?wU]4@( +N썺M)zw'< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt < <~~ 0' <X?w ]4@W !>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @@2 a *{{ #;    @2  *{{ $;    @2  *{{ ;    @@2 a *{{  ;    @2  *{{ !;    @2  *{{ ;    @@2 a *{{ ;    @2  *{{ ;    @@2 a *{{ ;    @2  *{{ ;    @@2 a *{{ ;    @2  *{{ ;    @2  *{{ ;    @@2 a *{{ ;    @@2 a *{{ ;    @2  *{{ ;    @@2 a *{{ ;    @2  *{{ ;    @@2 a *{{ ;    @2  *{{ ;    @@2 a *{{ ;    @2  *{{  ;    @@2 a *{{ ;    @2  *{{   ;    @2  *{{   ;    @@2 a *{{   ;    @@2 a *{{ ;    @@2 a *{{ ;    @2  *{{ ;    <@2 e *{{ ;    @2  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 10 Totals'Weekly Totals (10)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet99ggD  %#22I2  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l$@ ![@  ZU)   &tuqqqqqqqqqv#rrw  $     '/ ZU 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`)YD p9yy 4' S (+-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`.@Y@Y9< $< Zoom 100<< 4' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`@+Yq`9<~~ 4' <X?wN s]4@ j \RNC_Ϟ< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx 4' 6(X?FV]4@(j >HOu< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ 4' <(X?w'Q]4@(j 5߹M*91< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ 4' <X?w ,N]4@j K=uNn#9< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ 4' <ЅX?QF}]4@Ѕ@j H}bVM D@Q< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ 4' <(X? Q]4@(j  _ S#L%0< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ 4' <X? QU]4@`j Z\_pUJ䮞rx< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ 4' <PX?w3]4@Pj Q먄BEGСP< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ 4' <(X?w]4@(j A,qm6KITa< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ 4' <X?w\]4@ j =?BG?G< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ 4' <ЇX?w `]4@Ї@j `ԋnCݵǫ%< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ 4' <(X?w6]4@(@j ,!G< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ 4' <X?w / ]4@j =sCh'5< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ 4' <PX?w ]4@Pj Z zkD x< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ 4' <ЈX?wU]4@Ј j {iKX(ɦ< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ 4' <ЉX?w ]4@Љj *1VŊNGc5$< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ 4' <(X?w` ]4@(j X!Nyhkoe< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ 4' <X?w` ]4@ j 4uGşKv^(1< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8` GYd  9yy 8' S  -*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],` -Lh 9< $< Zoom 100<< 8' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`@HYtQ 9<~~ 8' <PMfX?wN s]4@PMf UN"!=P< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx 8' 6NfX?FV]4@Nf =eA!mKtXZ< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ 8' <PNfX?w'Q]4@PNf ~WɩMdm< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ 8' <NfX?w ,N]4@Nf جJr@DL{< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ 8' <OfX?QF}]4@Of` Ӥ4KnC?A< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ 8' <qX? Q]4@q J~tBT< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ 8' <MfX? QU]4@Mf; vjwNZ<=< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ 8' <qX?w3]4@q < O[W(|> CK\ U< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ 8' <qX?w]4@qF RS=G,nϺH< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ 8' <P{X?w\]4@P{`,I )zW`N_< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ 8' <{X?w `]4@{:  (< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ 8' <{X?w ]4@{`Y DX:zg< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ 8' <P{X?wU]4@P{ dz"Hp#Y< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ 8' <{X?w ]4@{ * CddMx߽&< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ 8' <P|X?w` ]4@P|  gfYG% -< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ 8' <P|X?w` ]4@P| `jHw,< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8``VYf.@!9yy <' S P -*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`  ]Y$d. 9< $< Zoom 100<< <' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`^Y d.9<~~ <' <HX?wN s]4@Hݕ ]>PzNg T< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<li<xx <' 6(IX?FV]4@(I {*=Jz(ğ< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ <' <IX?w'Q]4@I |)CZDſ< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ <' <JX?w ,N]4@Jg ѝ)E0 < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ <' <IX?QF}]4@I g vG;MHs< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ <' <HX? Q]4@H@h .cHPҭ2x< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ <' <HX? QU]4@H j lyJ-OTl U< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ <' <JX?w3]4@Jܕ RHv&b< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ <' <(KX?w]4@(Kܕ ? F#22q< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ <' <KX?w\]4@K ݕ 2G ]{V4< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ <' <(JX?w `]4@(J@ە &Wk{A].Γ< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ <' <(LX?w6]4@(L ڕ GGS;˲< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ <' <LX?w / ]4@Lؕ uDC2- @ T,< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ <' <LX?w ]4@Lٕ Yt)D9NA){ʹ< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1i<~~ <' <MX?wU]4@M V;zM9< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <i<~~ <' <KX?w ]4@K` |>+_\N(L( sF< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ <' <LX?w` ]4@L ④գJe< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ <' <(NX?w` ]4@(N -i{,N7.< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ @' <aX?w ,N]4@ah N7KF :;Ȍ< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ @' <PbX?QF}]4@Pb@e I9TH@2tou< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ @' <bX? Q]4@b@h  @MI9[B< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ @' <`X? QU]4@`@n 3ŸH.Wn4< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ @' <cX?w3]4@cҕ HI i< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ @' <cX?w]4@cm tҨ$E3^< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ @' <PcX?w\]4@Pc`j INY< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ @' <bX?w `]4@bj G-bM< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ @' <PdX?w6]4@Pdm L!x}~L{fz/< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ @' <dX?w / ]4@d` Mjlz@^-Mku< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ @' <eX?w ]4@e m j5ÒJTRX< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ @' <oX?wU]4@o`l @\yMA}7+vW< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ @' <dX?w ]4@dl qSŝN ~< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ @' <iX?w` ]4@ik qȬK E[exQC< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ @' <nX?w` ]4@n@k #@@tJ|>n]|*< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<t<~~ L' <(sX?w ,N]4@(s`j E|MUDD#j < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ L' <rX?QF}]4@rj J,!Kl9< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ L' <sX? Q]4@s@j f ENg< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ L' <PqX? QU]4@Pq`j lq?FX< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ L' <tX?w3]4@tj üАKHۺ S< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ L' <PtX?w]4@Pt`j av&c@ l< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ L' <tX?w\]4@tj _c&Cg5 +< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ L' <uX?w `]4@uj @{ry? < <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ L' <vX?w6]4@v j jIN*ڦ< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ L' <PvX?w / ]4@Pvj O+bCh< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ L' <vX?w ]4@vj [_OGb蔼x< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ L' <wX?wU]4@wj }QcFN`ʒ< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. 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QU]4@(x`p ɬBl4< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ P' <'X?w3]4@'@.Y 4fBǖaΝ< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ P' <(%X?w]4@(%?9 \U3F}N Plt?< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ P' <PX?w\]4@P ԇ I&rL ,< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ P' <X?w `]4@-Y b$G$@< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ P' <(X?w6]4@(DY 1ZVI!_< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ P' <X?w / ]4@Z] u|{E%htQފ< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ P' <(X?w ]4@( ] ҬmhaII[< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ P' <X?wU]4@ 1aHD@DGl< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ P' <X?w ]4@`` K=@/< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ P' <(X?w` ]4@(P &4@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @uv? a@*{{ #;    uv? @*{{ $;    uv? @*{{ ;    @uv? a@*{{  ;    uv? @*{{ !;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    @uv? a@*{{ ;    uv? @*{{  ;    @uv? a@*{{ ;    uv? @*{{   ;    uv? @*{{   ;    @uv? a@*{{   ;    @uv? a@*{{ ;    @uv? a@*{{ ;    uv? @*{{ ;    <uv? e@*{{ ;    uv? @*{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 11 Totals'Weekly Totals (11)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet106ggD  %]7r7s7  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l&@ !\@  Z\)   &tuqqqqqqqqqv#rrw  $     '/ Z\ 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8``n4G`9yy T' S Ш-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`yjlE(79< $< Zoom 100<< T' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8``pAD9<~~ T' <PX?wN s]4@P< xϳeEF< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx T' 6(X?FV]4@( 'Y s5@UF|5v9e< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ T' <X?w'Q]4@֢ iCP"h< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ T' <ЌX?w ,N]4@Ќi ד;GZBa@S)< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ T' <X?QF}]4@`i .`-jH>hZ< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ T' <(X? Q]4@(`֢ !`r!J9xy< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ T' <(X? QU]4@(֢ ?&G;A~@'&< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ T' <X?w3]4@`Ӣ ϗw 8hLO| D< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ T' <PX?w]4@PӢ y- 9J޷~L< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ T' <PGX?w\]4@PGӢ *'O>u< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ T' <(X?w `]4@(Ң 9Aɧ< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ T' <OX?w6]4@O@Ң K8]E< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ T' <( X?w / ]4@( Ѣ  ANg/wt< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ T' < X?w ]4@ `Т фTKųmm"< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ T' <(!X?wU]4@(! j A|)ICK< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<t<~~ X' <(}X?w ,N]4@(}  {ԶE@Z3\ < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<t<~~ X' <pX?QF}]4@p@ BXCN~v?< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<t<~~ X' <pX? Q]4@p JdA< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^t<~~ X' </X? QU]4@/ x5͡B$E.>i#< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yt<~~ X' <pX?w3]4@p} }W!ZiKhw|< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Ht<~~ X' <(qX?w]4@(q} }f^Eԏ!|:< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < t<~~ X' <rX?w\]4@r qVJRJ}q93l< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < t<~~ X' <PqX?w `]4@Pq`} x'A8C< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <t<~~ X' <PrX?w6]4@Pr } N pGxx < c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ct<~~ X' <rX?w / ]4@rz YLLkYB#< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ X' <sX?w ]4@s} |+pMBkW< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1i<~~ X' <PsX?wU]4@Ps} n0$@ .9< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <i<~~ X' <tX?w ]4@t P8Fq wJ< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ X' <sX?w` ]4@s zVOepL< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ X' <rX?w` ]4@rC nRu؟O.1_F< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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Q]4@(8 XG}#ֲ< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ \' <X? QU]4@@8 Fz:L3`%< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ \' <X?w3]4@`39 .z1wBi: I< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ \' <ЖX?w]4@Ж`69 tӳHBIO9]< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ \' <X?w\]4@ 19 dJ@eRX'< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ \' <(X?w `]4@(99 HCˆlBMG@< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ \' <ЗX?w6]4@З:9 W] %M1^Og< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ \' <(X?w / ]4@(F9 Æ@DcD< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ \' <X?w ]4@@;9 ~1~D\< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1i<~~ \' <ИX?wU]4@И G9 dtDe2< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <i<~~ \' <(X?w ]4@( !8 aG/< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ \' <X?w` ]4@@ 9tߞ/HnX< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ \' <PX?w` ]4@P T-xN8ό_< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ `' <X?w ,N]4@ w; ,PDh~#A< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ `' <eX?QF}]4@e w@ 5ԫʷC (f< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ `' <X? Q]4@x; J֒;B _< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ `' <(X? QU]4@(`y; \H)OV5@< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ `' <X?w3]4@y;  H}C9JBq< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ `' <X?w]4@ z; 4dHLВfP< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ `' <X?w\]4@z; HBic.A:~< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ `' <X?w `]4@@k@ aۡI/ԟ< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ `' <X?w6]4@@"Y >߃!L~< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ `' <X?w / ]4@@EY vT $}2M1_< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ `' <X?w ]4@FY tOԙOT5'< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ `' <PX?wU]4@Pj  h*'KG: T< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ `' <X?w ]4@j FzH*< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ `' <(X?w` ]4@(j `!UwL@< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ `' <PX?w` ]4@Pj u0@< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<t<~~ d' <xX?wFNB]4@xj OtEN{Fl^< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ d' <xX? F]4@x@j jɴϚ:BG< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ d' <yX?  ]4@y@j {cr, @Iw< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ d' <yX? 7]4@yj 𖽔YM:,< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ d' <wX?w3]4@wj v%dhF|41< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ d' <(zX?w]4@(zn kI<)MѼ/< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ d' <zX?w`]4@z@n :On^< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ d' <zX?w `]4@zn rBg,< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ d' <({X?w6]4@({`n wi1Nͽ gw< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ d' <|X?w / ]4@|n %aB霠< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ d' <P{X?w ]4@P{p _O< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ d' <|X?wX]4@|p {IRq@A< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ d' <|X?w ]4@|p >:MH%< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ d' <(}X?w` %]4@(}p gC4\7< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ d' <}X?w` ]4@} p  PFA< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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Q]4@@ x!JH<< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ h' <"X? QU]4@"`y@ {yn<;#I"H< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ h' <(X?w3]4@(y@ vkIf"XH?< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ h' <X?w]4@@ <ӱUiN?kM< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ h' <X?w\]4@`@ CMUJG.k< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ h' <X?w `]4@@ GGB?3< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ h' <X?w6]4@@ wcQ5*J *< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ h' <ЀX?w / ]4@Ѐ@ ZȪ@SI2f< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ h' <X?w ]4@z ebSSK<;pzr< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1i<~~ h' <X?wU]4@@j d k_CHd U< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <i<~~ h' <X?w ]4@R Ag7-L!< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ h' <vX?w` ]4@v D Ee!v< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column< <~~ h' <X?w` ]4@j  O'-~n< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.< <H/@h'h'BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @: a *{{ #;    :  *{{ $;    :  *{{ ;    @: a *{{  ;    :  *{{ !;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    :  *{{ ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{  ;    @: a *{{ ;    :  *{{   ;    :  *{{   ;    @: a *{{   ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    <: e *{{ ;    :  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 12 Totals'Weekly Totals (12)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet112ggD  %3<;P;OR;  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l(@ !`]@  Zb)   &tuqqqqqqqqqv#rrw  $     '/ Zb 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ l' <(X?w ,N]4@(@5F 9ؿFIa< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ l' <X      !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}?QF}]4@`?F M3"hI@?< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ l' <(X? Q]4@(}@  #AnVˑn< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^i<~~ l' <(@X? QU]4@(@  ÓGLE uu< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ l' <X?w3]4@@ =Z {Gkbs[< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ l' <X?w]4@rE f3B55W< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ l' <@X?w\]4@@I9 $TO@IFɛ/< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ l' <AX?w `]4@AGS )a^A、E< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ l' <PAX?w6]4@PAzS Ot@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @: a *{{ #;    :  *{{ $;    :  *{{ ;    @: a *{{  ;    :  *{{ !;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    :  *{{ ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{  ;    @: a *{{ ;    :  *{{   ;    :  *{{   ;    @: a *{{   ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    <: e *{{ ;    :  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 12 Totals'Weekly Totals (12)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet113ggD  %M;;i;  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l(@ !]@  Zc)   &tuqqqqqqqqqv#rrw  $     '/ Zc 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ p' <uX?w ,N]4@u p @8D0ZKutIv< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ p' <vX?QF}]4@v`@ fUH$< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ p' <vX? Q]4@v@(F ֋k_L y`< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ p' <tX? QU]4@t*F )`LzEfd< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ p' <(wX?w3]4@(w}E 0{ovMv< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ p' <X?w]4@zE ` ~kLyT+y< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ p' <wX?w\]4@wz l\A6S< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ p' <wX?w `]4@w`6F |L6F/< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ p' <xX?w6]4@xY *L9 H$N< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ p' <xX?w / ]4@xY < Mɇ@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @: a *{{ #;    :  *{{ $;    :  *{{ ;    @: a *{{  ;    :  *{{ !;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    :  *{{ ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{  ;    @: a *{{ ;    :  *{{   ;    :  *{{   ;    @: a *{{   ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    <: e *{{ ;    :  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 12 Totals'Weekly Totals (12)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet114ggD  %g<!<<  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l(@ !]@  Zd)   &tuqqqqqqqqqv#rrw  $     '/ Zd 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8``/ԎN O9yy t' S P@-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`P?qtO@79< $< Zoom 100<< t' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`wME9<~~ t' <X?wN s]4@f ܓ>JAU*n< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<li<xx t' 6(X?FV]4@(j kql GDE< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>i<~~ t' <PX?w'Q]4@P@n 0\FBE\,< <BILL: Keep in mind that all lifestytes aren't created equal. 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QU]4@ů$ U쎋L; < y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yi<~~ t' <qX?w3]4@q* ,bLc#< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ t' <rX?w]4@rR aE\dF?< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ t' <rX?w\]4@rQ wr`HGFLP< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ t' <PsX?w `]4@Ps Z ҩ֘HKǛ< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ t' <sX?w6]4@sX OЃ:=F@4(< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ t' <tX?w / ]4@t_ *n@%1WB< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ t' <PtX?w ]4@Pt`` }8Eُ< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1i<~~ t' <tX?wU]4@t a DDKBl@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @: a *{{ #;    :  *{{ $;    :  *{{ ;    @: a *{{  ;    :  *{{ !;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    :  *{{ ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{  ;    @: a *{{ ;    :  *{{   ;    :  *{{   ;    @: a *{{   ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    <: e *{{ ;    :  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 12 Totals'Weekly Totals (12)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet115ggD  %+=;@=A=  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l(@ !]@  Ze)   &tuqqqqqqqqqv#rrw  $     '/ Ze 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`eJdJ9yy x' S P@-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`Ў? *dlKp9< $< Zoom 100<< x' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`ԘfnK9<~~ x' <X?wN s]4@` z3:4H̋1NW< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l0a <xx x' 6(CX?FV]4@(Cཁ @F@Dl< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<>0a <~~ x' <(BX?w'Q]4@(B  }|&HbI[< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<0a <~~ x' <PX?w ,N]4@P6 9ƕK>}3< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<0a <~~ x' <(X?QF}]4@( m AsEh< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<0a <~~ x' <PX? 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QU]4@v@ jnȼKLOt< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y0a <~~ x' <ПX?w3]4@П] 1q JWO3~a< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H0a <~~ x' <(X?w]4@(@8 J:jGnv< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < 0a <~~ x' <(X?w\]4@(`c@ 81A숈+< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < 0a <~~ x' <X?w `]4@@~; Ja*K.!< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <0a <~~ x' <PX?w6]4@P`_ ɞEOg)Tb< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c0a <~~ x' <(      !"#$%&'()*+,-./0123456789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXYZ[\]^_`abcdefghijklmnopqrstuvwxyz{|}~X?w / ]4@(@[ .Kt-Wmw< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h0a <~~ x' <X?w ]4@@^ $DȴB#'#< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <10a <~~ x' <X?wU]4@z@ R/DrXҵ< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <0a <~~ x' <PX?w ]4@P}@ &SFy< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <0a <~~ x' <PϯX?w` ]4@Pϯ@ۇ M6OCeaՑ< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ x' <X?w` ]4@dE ;]?a\O< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ |' <įX?w ,N]4@į`)X f5@[L< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ |' <ůX?QF}]4@ů@W 0~MozG< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ |' <PůX? Q]4@Pů *X RhI.A< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ |' <(X? QU]4@(!Y +[B-C< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ |' <˯X?w3]4@˯5 EP̧Hn[v< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Hi<~~ |' <X?w]4@@ R&IJXh4< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < i<~~ |' <*X?w\]4@*8 XGQb< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < i<~~ |' <(+X?w `]4@(+Y a7L[.Al< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <i<~~ |' <+X?w6]4@+@Y "zFM$k< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ |' <+X?w / ]4@+`/Y >@H&X< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ |' <,X?w ]4@,@BY h[)EEJ5< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1i<~~ |' <(-X?wU]4@(-CY UYDA>:1< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <i<~~ |' <-X?w ]4@-`CY eG:C#6< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ |' <.X?w` ]4@.DY 5ASDZ8-< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ |' <P.X?w` ]4@P.VY  "p$kJk< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@|'|'BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @: a *{{ #;    :  *{{ $;    :  *{{ ;    @: a *{{  ;    :  *{{ !;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    :  *{{ ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{  ;    @: a *{{ ;    :  *{{   ;    :  *{{   ;    @: a *{{   ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    <: e *{{ ;    :  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 12 Totals'Weekly Totals (12)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet117ggD  %u>>>  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXt(,cSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"`X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@  @  @  @ @ @ s      e  t~ l*@ !^@  Zg)   &tuqqqqqqqqqv#rrw       '!/  [g 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<i<~~ ' <X?wFNB]4@(F < N"I< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<i<~~ ' <(X? F]4@(-X |iO3E7< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<i<~~ ' <X?  ]4@ JY Pѐ҇AE)-6< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^t<~~ ' <)X? 7]4@)YY jonB:B< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <yt<~~ ' <ЏX?w3]4@ЏPY ݻw B歿H< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <Ht<~~ ' <ЎX?w]4@ЎAh i*)B'sJ j< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < t<~~ ' <X?w`]4@Bh SnI}:|CN< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < t<~~ ' <PX?w `]4@P@h jODE< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <t<~~ ' <(X?w6]4@(j 1ςJR8< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ct<~~ ' <X?w / ]4@@j 4mD#O[u< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <ht<~~ ' <¸X?w ]4@¸ Y RK@HZ< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1t<~~ ' <¸X?wX]4@¸`_] !De!< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <t<~~ ' <(X?w ]4@(:F Dy&gDzo< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <t<~~ ' <øX?w` %]4@øX] {8EO[*< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ ' <PøX?w` ]4@Pøj Ik fMtY< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8` 'T4@9yy ' S գ-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`PQA`Ӈt(;9< $< Zoom 100<< ' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8`QD20y9<~~ ' <ǸX?wN s]4@ǸA  yxHq@C{!5< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx ' 6*X?Fi]4@* G ZSB=< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ ' <(yX?w'Q]4@(y\ ;x5vALlG_ < <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <X?w ,N]4@ # @\FzZ< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <ʸX?QF}]4@ʸ@ g7vO,U< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <(X? Q]4@( }tI)IFHCʗl< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ' <X? QU]4@@ .@ǘ]a8< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' <X?w3]4@  tӆBwP@ < H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <ʸX?w]4@ʸ  /˼G < <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <ɸX?w\]4@ɸj ;բ@4t0< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <X?w `]4@f@  +H.<8< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <X?w6]4@@K9 u ӔAXIt< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ' <X?w / ]4@`@ HGDzܗ8< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ' <(X?w ]4@(@j cAgPDZ ?ݑ< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ ' <(X?wU]4@(j {]'"< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ ' <(X?w ]4@(j qs}OOש< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ ' <X?w` ]4@j -{/SGDfϯs< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ ' <X?w` ]4@j O( m4@{3of < <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@''BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @: a *{{ #;    :  *{{ $;    :  *{{ ;    @: a *{{  ;    :  *{{ !;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    :  *{{ ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{ ;    @: a *{{ ;    :  *{{  ;    @: a *{{ ;    :  *{{   ;    :  *{{   ;    @: a *{{   ;    @: a *{{ ;    @: a *{{ ;    :  *{{ ;    <: e *{{ ;    :  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 13 Totals'Weekly Totals (13)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet119ggD  %ؿ???  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l*@ !@^@  Zi)   &tuqqqqqqqqqv#rrw  $     '/ Zi 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`STP9yy ' S A-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`AY4r9< $< Zoom 100<< ' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8``d@89<~~ ' <~X?wN s]4@~5 b fFNd=< l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx ' 6(X?FV]4@(! nPL k7 `< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ ' <JX?w'Q]4@J@ MYIbeIy< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <(KX?w ,N]4@(K0 NGoQIߵe< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <KX?QF}]4@K M+NIF< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <KX? Q]4@K`  Z]F3p^'< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ' <LX? QU]4@L e QHapp]< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' < X?w3]4@  טT!7L_E5F< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <LX?w]4@LD ԭ]OnVKT G< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <(MX?w\]4@(M`O 4Lջ[Kqg<<< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <MX?w `]4@M@ ~6JH\GF< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <MX?w6]4@MF %tJ_< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ' <PNX?w / ]4@PN Hg< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ' <NX?w ]4@N  ߊ VIЙ$3< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ ' <OX?wU]4@O |W]HrľOo< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ ' <POX?w ]4@PO Tp2;E%?(iR< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ ' <OX?w` ]4@O@B  bD:I;N/LP< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<lg<~~ ' <LX?w` ]4@LGh uFE4 ty=< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<lg<H/@''BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @? a *{{ #;    ?  *{{ $;    ?  *{{ ;    @? a *{{  ;    ?  *{{ !;    ?  *{{ ;    @? a *{{ ;    ?  *{{ ;    @? a *{{ ;    ?  *{{ ;    @? a *{{ ;    ?  *{{ ;    ?  *{{ ;    @? a *{{ ;    @? a *{{ ;    ?  *{{ ;    @? a *{{ ;    ?  *{{ ;    @? a *{{ ;    ?  *{{ ;    @? a *{{ ;    ?  *{{  ;    @? a *{{ ;    ?  *{{   ;    ?  *{{   ;    @? a *{{   ;    @? a *{{ ;    @? a *{{ ;    ?  *{{ ;    <? e *{{ ;    ?  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 13 Totals'Weekly Totals (13)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet120ggD  %d@y@z@  dMbP?_*+%,&'()MDell Photo AIO Prin !ter 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l*@ !`^@  Zj)   &tuqqqqqqqqqv#rrw  $     '/ Zj 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <РX?w ,N]4@Р$ _EYP< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <X?QF}]4@@( s;GFz̄< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <X? Q]4@@+ Q6D&{y< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ' <X? QU]4@3 S@kJ/\< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' <ФX?w3]4@Ф7 .lGZ< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <ХX?w]4@Х> |%.%]BԹr< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <(X?w\]4@( 1 +Dq< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <ЦX?w `]4@Ц3 A8qv@H0< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <ШX?w6]4@Ш7 a%XNQY< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ' <X?w / ]4@7 O11ABIn< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ' <X?w ]4@`C rnJ'p#< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ ' <PX?wU]4@P ۲q;rA_6< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <i<~~ ' <ЪX?w ]4@Ъ`I &A8EO < <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ ' <(X?w` ]4@(K &/V3K(*ͤ< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ ' <X?w` ]4@n fuHGߐ< <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) Calories 220 If you want to use Actual: 1 Serving = an X and .1 in the Srv +/- Column.<<H/@''BILLBILLBILL BILLBILL BILL BILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILLBILL>@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @@ a *{{ #;    @  *{{ $;    @  *{{ ;    @@ a *{{  ;    @  *{{ !;    @  *{{ ;    @@ a *{{ ;    @  *{{ ;    @@ a *{{ ;    @  *{{ ;    @@ a *{{ ;    @  *{{ ;    @  *{{ ;    @@ a *{{ ;    @@ a *{{ ;    @  *{{ ;    @@ a *{{ ;    @  *{{ ;    @@ a *{{ ;    @  *{{ ;    @@ a *{{ ;    @  *{{  ;    @@ a *{{ ;    @  *{{   ;    @  *{{   ;    @@ a *{{   ;    @@ a *{{ ;    @@ a *{{ ;    @  *{{ ;    <@ e *{{ ;    @  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 13 Totals'Weekly Totals (13)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet121ggD  % AAA  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l*@ !^@  Zk)   &tuqqqqqqqqqv#rrw  $     '/ Zk 00 U~ !$@! q!  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MCj02869300000[1]Picture 207C:\Users\BILL\AppData\Local\Microsoft\Windows\Temporary Internet Files\Content.IE5\5N9PXV40\MCj02869300000[1].wmf  ]8`@.{`y9yy ' S E-*;7dYY? -*=:;7Rectangle 5#"{ oPK!Zf[Content_Types].xmlMO &2WR=cJ`F0iK`#̼vLw 9uSq:w`G ^i ½KI)c/ $oVjTMRc|}042ҥCƔM̏P~*ka/8^DkHbL8e i"K\XN\6rco4y@_;oPK!1_a _rels/.relsj0 ѽqCNo^K [ILcX&m߾0XFo;>0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK! drs/shapexml.xmlU]o0}G?oI]9BmZ /8mčlM@Z:ӶRUF Ɯ)s>_sԅiI[ةXM fE._ZC(Zz|r5D8EJn<< vEg*Sn KN"Ape%x8yt%xYgqgF'sx;>qֳxp<a:y2F^/<&>9:lbLM<@ WүV7U#δ1ѷ*ǴAt˓_+$>p֟LW$Ӷu_Բǔ% h'aBrDX+F@[N&WeǷ퀮|8̻6t?%l{Fpm)-v2|NI2a`{~x87HR[Ζ ̤9tYمD3 z5"Z8Hdh\+}p7ïw.3Zl 0NxP_mAêvh *p.4d3l]fPK!b drs/downrev.xml|PN1͘x.( "HX=p)an_Anߛyoޛ1ۡڭZҮ|~LB6(ƣ뫡no⚑ )pTFL;od$0xM e`|X}đ I`߽N4aG2$RKIZ)4(M9`ctB{m:f@`3n|O,ܗr޾jxR0T ,0@}WBLǬ5vPK!R޺drs/shapexml.xmlUQO0~1$^I֚cgۦIM6Q>}w5[J59vSΤ)l,緟v8ARhkdWm&s\?!Ib.kwm# N+jutbNi:N|(\pڝi qLu*fÄu|eUM3≳ۓ0#l+ڜ=g:p4Nyҹ El;Ny:bm4Vkr}+T}Ό,LK6 `cOxbOS bVK#QZ(تb` Bi:FrN M,} F!N{|oJ h5GV9eə .&A(/76}f}]TG1=b#+DRhtFQH29F4/weU1fnˁXU逮4BΖk M.Si-jлN49¡G1ײS GlӓN>h$\&?\٢qj60.3LR7E5zhp =)ב1s. >ߑNS {RRz;C}q7TZA" Y~E[GPK!*drs/downrev.xml\PN1|75Mz`<$}29crז|ٝٙj]-:_Z#݊l^䲲 ^nw&4,ߓ=}Vehh2t ;#s]N\ЅBqT`n _fn90mυ֡Y^_6l SoWFM%$&+c*E_y?p"ޕ~[4݈߅79>PK-!Zf[Content_Types].xmlPK-!1_a /_rels/.relsPK-!R޺*drs/shapexml.xmlPK-!*drs/downrev.xmlPKW],`P.D`/0T9< $< Zoom 100<< ' A??& FullScreen-005Picture 3FullScreen-005.jpg , ]8``039<~~ ' <5X?wN s]4@5`z ЕaLfM < l<mBILL: This is basically the number of calories you need to breathe, pump blood, grow hair, blink & be alive.<l<xx ' 6(=X?FV]4@(=z AdNp2̪< ><?BILL: Enter This Date's Body Weight If Changed from Prior Day.<><~~ ' <=X?w'Q]4@=@z H5WfI$|< <BILL: Keep in mind that all lifestytes aren't created equal. A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <>X?w ,N]4@>`z LufO) < <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <<X?QF}]4@<z X}LL< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <(vX? Q]4@(vz  hABS0"< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ' <P<X? QU]4@P<} R\Mѿ6{`< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' <yX?w3]4@y)Y "YN%p< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <|X?w]4@|`z !W3mB@&[CS< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <=X?w\]4@=`} L(GB<#J< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <bX?w `]4@b`z _BM'D}M < <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <|X?w6]4@|E TvMCjc$< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < ci<~~ ' <P|X?w / ]4@P|@} L`gK^!$< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <hi<~~ ' <}X?w ]4@}` [mf@p,< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1i<~~ ' <(~X?wU]4@(~ =y5C OAZu=< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <i<~~ ' <~X?w ]4@~ j l!8LU< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <i<~~ ' <PX?w` ]4@PCY  Z @A"V9< <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<g<~~ ' <bX?w` ]4@bn F$p@dLJA                         ;      @D;      D;      D  ;      @D;      D;      D  ;      @D;      D   ;      @D;      D   ;      @D;      D   ;      D;      @D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      @D;      D  ;      ;      @;      @  ;      @G   ;      Gz? ;      <{Gz?bX9? ;      {Gz?{{ ";    @A a *{{ #;    A  *{{ $;    A  *{{ ;    @A a *{{  ;    A  *{{ !;    A  *{{ ;    @A a *{{ ;    A  *{{ ;    @A a *{{ ;    A  *{{ ;    @A a *{{ ;    A  *{{ ;    A  *{{ ;    @A a *{{ ;    @A a *{{ ;    A  *{{ ;    @A a *{{ ;    A  *{{ ;    @A a *{{ ;    A  *{{ ;    @A a *{{ ;    A  *{{  ;    @A a *{{ ;    A  *{{   ;    A  *{{   ;    @A a *{{   ;    @A a *{{ ;    @A a *{{ ;    A  *{{ ;    <A e *{{ ;    A  *{{ zz ; Calories Charttmaryate Below R@ affffff?{Gz?vyK Week 13 Totals'Weekly Totals (13)'!A1RGo To Meal Log Totals for This WeekyK Daily Calories ReportDailyCaloriesReport!A1BGo To Daily Calories ReportZyK  Main Menu'Main Menu'!A1Main Menu~yK Daily Calories Report'Master Schedule'!A16Daily Calories ReportyK Nutrition Guide Summary'Nutrition Guide'!A5PGo To P90X Nutrition Guide SummaryzyK Nutrition CalendarNutrition_Calendar!A1*Master SchedulezyK Nutrition CalendarNutrition_Calendar!A1HP90X Master Nutrition Calendar yK NutritionData.comyK ~http://www.nutritiondata.com/tools/nutrient-searchyX;H,]ą'cH Internet Nutrient Search ToolzyK Phase 3 Meal PlansMeal_Plans_Phase_3!A10Phase 3 Meal Plans Sheet123ggD  %SBhBjB  dMbP?_*+%,&'()MDell Photo AIO Printer 926 oX!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!" ꤗDell Photo AIO Printer 9268ꤗXcSoftware\DellInkjetXX,XXXXX,XXXXXꤗ"_X& cU} m} }  } } } } } } } $ } % 2X@0X@0O@ @@ O@ @@  O@  @ @  O@   @ @  @  @  @  @  @  @  @  @  @  @  @ O@    @  s      e  t~ l*@ !^@  Zm)   &tuqqqqqqqqqv#rrw  $     '/ Zm 00 U~ !$@! q!  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A construction worker witl have a hlgher activity burn rate than a computer programmer, so this figure should be treated as a ballpark estimate. You will probably need to do some personal adjusting to get it perfect. Don't worry, this will become more obvious than you think once you get going. The RMR & DAB multipliers are not locked so you can adjust them to your needs. Same with the P90X +600 number. (If for some reason you don't exercise that day, you can change it to 0)<<~~ ' <X?w ,N]4@[ )ȐN-.< <BILL: Now, Add the calories required for your exercise needs, which we hace calculated at 600 calories per pay for the P90X Program. (Enter 0, if You Have to Miss a Workout). ADD IT ALL UP AND YOU'VE GOT YOUR ENERGY AMOUNT.<<~~ ' <(X?QF}]4@( #$+I[Ç>< <BILL: This Column is Your Goal Servings for Each Food Category. Automatically Entered For You Based on Your Automatically Calculated Nutrition Level.<<~~ ' <PX? Q]4@P  cIy@ם< ^<_BILL: As You X Your Servings Consumed, This Actual Column is Automarically Calculated For You.<^<~~ ' <(X? QU]4@( )cZDb;w[< y<zBILL: If you need to adjust your servings for half or quarter portions etc., enter .5 or .25 respectively in this column, or If you need to enter more than 9 servings in one line, then enter the number over 9 in the block in this column (ie, if you eat 11 servings of protein enter 2 in this column, on the protein line) and the program will handle the calorie calculations. <y<~~ ' <X?w3]4@` ZODmՃ< H<IBILL: PROTEINS 100 calories per serving - 3 oz. chicken or turkey breast - 6 egg whites - 3 oz. fish or shellfish - 3 oz. fat free ham slices - 3 oz. pork tenderloin - 1/3 cup protein powder - 3 oz. red meat, lean - 1 soy burger - 5 soy slices - 3 oz. tofu - 3 oz. tuna - 2 slices turkey bacon - 1 veggie burger - 1 veggie dog <H<~~ ' <X?w]4@\ [MZf.< <BILL: DAIRY 120 calories per serving - 1.5 oz. low fat cheese - 1 oz. 1% cottage cheese - 1.5 oz. feta cheese - 1.5 oz. semisoft goat cheese - 1.5 oz. part skim mozzarella - 3 oz. parmesan cheese - 8 oz. skim milk - 1.5 oz. soy cheese - 8 oz. soy milk - 8 oz. nonfat plain yogurt < <~~ ' <X?w\]4@7 LD3C99< <BILL: FRUIT 100 calories per serving - 1 medium apple - 1 cup apricots - 1 medium banana - 1/4 medium cantaloupe - 1 cup cherries - 1 oz. dried fruit - 6 oz. fresh squeezed juice - 1 medium grapefruit - 1 cup grapes - 1 cup kiwi - 1/3 medium mango - 1 medium nectarine - 1 large orange - 1/2 papaya - 1 medium peach - 1 medium pear - 1 cup raspberries, blueberries, or blackberries - 2 cups sliced strawberries - 1 medium tangerine - 1 cup watermelon < <~~ ' <BX?w `]4@B`j p{mI[vM.< <BILL: VEGETABLES: 50 calories per serving 1 cup of cooked veggies, veggie juice, or veggie soup 2 cups of leafy greens - Asparagus, beets, bok choy, broccoli, brussels sprouts, cabbage, carrots, cauliflower, celery, collard greens, cucumber, eggplant, kale, lettuce, marinara sauce, mushrooms, peas, peppers, spinach, sprouts, squash, string beans, tomatoes, low sodium V8, vegetable soup, etc. <<~~ ' <PIX?w6]4@PIЕ XI$@]< c<dBILL: FATS: 1 tbsp = 120 calories = 1 serving Olives, avocado, canola oil, olive oil, flaxseed oil < c<~~ ' <(X?w / ]4@(\] |y@W)~Rw< h<BILL: CARBOHYDRATES: 200 calories per serving - 1 medium whole wheat bagel - 1 cup baked beans - 1 cup beans (black, kidney, etc) - 1 2.5 oz. bran muffin - 2 slices bread (whole wheat, rye, pumpernickel) - 1 cup whole grain cereal - 1 cup couscous - 12 crackers - 2 english muffins - 1 cup hummus - 1 cup lentils - 1 cup oatmeal - 3 3.6 oz. pancakes - 1 cup pasta or noodles - 1 large whole wheat pita - 1 potato (23 x4-3/43 ) - 1 cup quinoa - 1 cup lowfat refried beans - 1 cup brown or wild rice - 1 medium sweet potato - 3 corn tortillas - 1 large whole wheat tortilla - 2 whole wheat waffles - 1 cup wheat berries <h<~~ ' <KX?w ]4@K` kM;AHCE< <BILL: SINGLE SNACKS: (PHASE 3) 100 Calories each. - 1 oz. dried fruit - 3 Fig Newtons - 1 frozen fruit bar - 1 medium piece fruit - 8 oz. fruit sorbet - 12 mini rice cakes - 4 oz. nonfat frozen yogurt - 1 tbsp peanut butter w/celery - 1 oz. pita chip - 3 cups light popcorn - 1 large sourdough pretzel - 2 oz. soy nuts - 1.5 oz. string cheese - 1 oz. lowfat tortilla chips - 8 oz. nonfat plain yogurt <1<~~ ' <NX?wU]4@N@Y [͠ ,L?< <BILL: DOUBLE SNACKS: (PHASE 3) - 4 tbsp bean dip with 1 oz. chips - 1 oz. lowfat cheese with 6 crackers - 4 tbsp hummus with carrot sticks - 1 oz. nuts - 1 Protein Bar - 12-16 oz. Recovery Drink - 4 oz. soy nuts - 3 oz. string cheese - 8 oz. nonfat fruit flavored yogurt <<~~ ' <~X?w ]4@~ {CFcFRdWB< <BILL: CONDIMENTS: 2 tbsp = 50 calories = 1 serving Lowfat sauces and marinades, fat free dressings, mustard, honey, pure fruit jams <<~~ ' <(LX?w` ]4@(L  Mf>+ < <BILL: P90X BAR Book says count as Double Snack: = 200 Calories Actual Serving Size: 1 Bar (72g) Calories 260 If you want to use Actual: 1 Serving = an X and .3 in the Srv +/- column<<~~ ' <X?w` ]4@ C҅ < <BILL: P90X Drink Book says count as Double Snack = 200 Calories Actual Serving Size: 2 scoop (60 g) (Makes 12 fl. oz.) 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Totals (7)'!A1'Weekly Totals (7)'!A1F33Week 7 Meal Logs Summary Page::yK 'Weekly Totals (8)'!A1'Weekly Totals (8)'!A1F::Week 8 Meal Logs Summary PageAAyK 'Weekly Totals (9)'!A1'Weekly Totals (9)'!A1FAAWeek 9 Meal Logs Summary PageHHyK 'Weekly Totals (10)'!A1'Weekly Totals (10)'!A1HHHWeek 10 Meal Logs Summary PageOOyK 'Weekly Totals (11)'!A1'Weekly Totals (11)'!A1HOOWeek 11 Meal Logs Summary PageVVyK 'Weekly Totals (12)'!A1'Weekly Totals (12)'!A1HVVWeek 12 Meal Logs Summary Page]]yK 'Weekly Totals (13)'!A1'Weekly Totals (13)'!A1H]]Week 13 Meal Logs Summary PageZyK  Main Menu'Main Menu'!A1Main MenuryK Master Schedule'Master Schedule'!A1*Master SchedulehyK 'Day5Wk (4)'!A1'Day5Wk (4)'!A1Meal LoghyK 'Day6Wk (4)'!A1'Day6Wk (4)'!A1Meal LoghyK 'Day7Wk (4)'!A1'Day7Wk (4)'!A1Meal LoghyK 'Day1Wk (5)'!A1'Day1Wk (5)'!A1Meal Logh yK 'Day2Wk (5)'!A1'Day2Wk (5)'!A1 Meal Logh!!yK 'Day3Wk (5)'!A1'Day3Wk (5)'!A1!!Meal Logh""yK 'Day4Wk (5)'!A1'Day4Wk (5)'!A1""Meal Logh##yK 'Day5Wk (5)'!A1'Day5Wk 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C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU 86!74qy`rU @n<jx9#<]' B;u_q F=_;H+0x=_;H+0]' B;u_qME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` %D %`h8@\\07I$*\Rffff*4K49c2d2204xAttribute VB_Name = "Sheet134"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU h__SRP_d6.1___SRP_d7cBSheet135e__SRP_d806w)7!Q74qy`rU @n<jx9Kf#<Kx49KAL3 FA;G\/CxA;G\/CKx49KAL3ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` %F %`h8@\\07I$*\Rffff*4L49c2d2204xAttribute VB_Name = "Sheet135"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU y7!74qy`rU @n<jx9x#<@ABCDEFGHIJKLMNOPQRSTUVWXY[\]^`bcdefghijklmnopqrstuvwxyz{|}~(Xo0H FullScreen Macro V(Xo`XAttribute VB_Name = "Module5" Sub FullScreen_ON()  h.ProcDataInvoke_Func \n14' '@ Macro  Application.DisplayiKTrue ) End =y FF o%:Fals;rU~| 0  0 H  frU $`a$`nrU~| frU $`a$`aModule12[dM&__SRP_e8@F ^__SRP_e9Module8JSV&.0End `Wts;_R S3$$_rw,I3_r_rR_r s?9ww{?9?`t"IO`o4O9 &&&'dI4&&'_`/#'25o`/'?'`ub 44 14 ``44 14HX\%pHn7I$*\Rffff*4g49c2rU~| WrU $`a$`a$`a$`a$!`an< < TRUE "($K35$ B@HxTRUE "($K36$ B@HFALSE "($K37$ B@HFALSE "($K38$ B@HTRUETRUE "($K39$ B@HTRUETRUE "($K40$ B@HFALSFALSE "($I39K41$ B@HFALSFALSE "($I40K42$ B@HTRUETRUE "($K43$ B@HFALSTRUE "($K44$ B@HntFALSE "($K45$ B@H%FALSE "($K46$ B@HTRUE "($K47$ B@H(TRUE "($K48$ B@HFALSE "($K49$ B@HFALSE "($I48K50$ B@HTRUETRUE "($K51$ B@HTRUETRUE "($K52$ B@HTRUEFALSE "($ B@K53$ B@H($FALSE "($K54$ B@HI53TRUE "($K55$ B@HTRUE "($K56$ B@HFALSE "($Wts_ONK57$ B@HFALSE "($A3$ B@HoxH Chart_Back_Bi_Wts_Only MacroB@K34$ B@HB@FALSE "($"($K35$ B@HTRUE "($K36$ B@HB@TRUE "($K37$ B@HI38TRUE "($K38$ B@HI39FALSE "($TRUEK39$ B@HB@TRUE "($K40$ B@HI41TRUE "($K41$ B@HI42TRUE "($K42$ B@HI43FALSE "($TRUEK43$ B@HB@TRUE "($K44$ B@HI45TRUE "($K45$ B@HTRUE "($K46$ B@H($FALSE "($K47$ B@HTRUE "($K48$ B@H"(TRUE "($K49$ B@HFALSTRUE "($K50$ B@HFALSE "($K51$ B@HTRUE "($K52$ B@HB@TRUE "($K53$ B@HTRUE "($K54$ B@HFALSE "($K55$ B@HJ9xME(6 << < ^H`@44 14 ``44 14HX\%pH7I$*\Rffff*4g49c2d3ech"   0 8@Xh0@Xp(@Xp(@Phx"   @ HPh0H`x 0HXp(@Xp0HX Chart_Core_BW_ONLY MacroI32$ B@HTRUE "($I33$ B@HTRUE "($I34$ B@HFALSE "($I35$ B@HFALSE "($I36$ B@HTRUE "($I37$ B@HB@TRUE "($I38$ B@HB@FALSE "($"($I39$ B@HFALSE "($B13I40$ B@HTRUETRUE "($I41$ B@HTRUEFALSE "($ B@I42$ B@HntFALSE "($I43$ B@H%FALSE "($I44$ B@HTRUE "($I45$ B@H(TRUE "($I46$ B@HFALSE "($I47$ B@HTRUE "($I48$ B@H@TRUE "($I49$ B@HTRUE "($I50$ B@H TRUE "($I51$ B@HTRUE "($I52$ B@HTRUE "($I53$ B@H TRUE "($A3$ B@HoH Chart_Core_Wts_ONLY MacroI32$ B@HFALSE "($I33$ B@HFALSE "($I34$ B@HTRUE "($I35$ B@HTRUE "($I36$ B@HFALSE "($I37$ B@HFALSE "($I38$ B@HTRUE "($I39$ B@HTRUE "($I40$ B@HFALSE "($I41$ B@HTRUE "($I42$ B@HTRUE "($I43$ B@HTRUE "($I44$ B@HFALSE "($I45$ B@HFALSE "($I46$ B@HTRUE "($I47$ B@HFALSE "($I48$ B@HFALSE "($I49$ B@HFALSE "($I50$ B@HFALSE "($I51$ B@HFALSE "($I52$ B@HFALSE "($I53$ B@HsponFALSE "($ocalizA3$ B@HlishoAttribute VB_Name = "Module12" Sub Chart_Core_BW_ONLY(), >.Pr@ocDataInvoke_Func \n14!' '] Macro  Range("I32").Select ActiveCell.Formu@laR1C1eTRUEd$=3:=B4FALS>5;6&|78feR>940P>41;'>4g>gNEmR?N8u4?NN5MMMMA2~(9xME(6 << < dH`@88 14 f`88 14 h`88 14 j `88 14 l``88 14H pb%X h7I$*\Rffff*4h49c2d3ec"  $ 8 @H`p 8H`x(@Xp 0HXp 8Ph"  $  (@Phx 8Phx 8H`p0H`x"  "  ( 0 H X p        ( @ X p        ( @ X p        ( 8 P h         0 H ` x  "  (      8Ph 8Phx 0H`x0H`x0H"P X &`   8H`x(@Xp 0HXp 8Ph Chart_Back_Bi_Back_ONLY MacroK34$ B@HTRUEFALSE "($K56$ B@HTRUE "($K57$ B@HTRUE "($A3$ B@Ho Chart_Back_Bi_BW_ONLY MacroK34$ B@HTRUE "($K35$ B@HFALSE "($K36$ B@HFALSE "($K37$ B@HFALSE "($K38$ B@HTRUE "($K39$ B@HFALSE "($K40$ B@HFALSE "($K41$ B@HFALSE "($K42$ B@HTRUE "($K43$ B@HFALSE "($K44$ B@HFALSE "($K45$ B@HFALSE "($K46$ B@HTRUE "($K47$ B@HFALSE "($K48$ B@HFALSE "($K49$ B@HFALSE "($K50$ B@HTRUE "($K51$ B@HFALSE "($K52$ B@HFALSE "($K53$ B@HFALSE "($K54$ B@HTRUE "($K55$ B@HTRUE "($K56$ B@HFALSE "($K57$ B@HFALSE "($A3$ B@Hoh! Chart_Back_Bi_PullUps_ONLY MacroK34$ B@HTRUE "($K35$ B@HFALSE "($K36$ B@HFALSE "($K37$ B@HFALSE "($K38$ B@HTRUE "($K39$ B@HFALSE "($K40$ B@HFALSE "($K41$ B@HFALSE "($K42$ B@HTRUE "($K43$ B@HFALSE "($K44$ B@HFALSE "($K45$ B@HFALSE "($31K46$ B@H0, 0TRUE "($K47$ B@Heet3FALSE "($heet35K48$ B@Ht36=FALSE "($et37=0K49$ B@H8=0,FALSE "($39=0, K50$ B@H0, 0TRUE "($K51$ B@Heet4FALSE "($heet46K52$ B@Ht47=FALSE "($et48=0K53$ B@H1=0,FALSE "($52=0, K54$ B@H0, 0TRUE "($K55$ B@Heet5FALSE "($heet56K56$ B@Ht57=FALSE "($et58=0K57$ B@H9=0,FALSE "($60=0, A3$ B@H1=0, 0o   Chart_Back_Bi_Curls_ONLY Macro65K34$ B@HC SFALSE "($ C ShK35$ B@H SheFALSE "($ SheeK36$ B@HheetTRUE "($K37$ B@H, C TRUE "($K38$ B@H, 0,FALSE "($0, 0, K39$ B@H0, 0FALSE "($ 0, 0,K40$ B@H 0, TRUE "($K41$ B@H 0, TRUE "($K42$ B@Ht82=FALSE "($et83=0K43$ B@H4=0,FALSE "($85=0, K44$ B@H0, 0TRUE "($K45$ B@Heet8TRUE "($K46$ B@H C FALSE "($, C SK47$ B@H ShFALSE "($C SheK48$ B@HSheeTRUE "($K49$ B@H0, CTRUE "($K50$ B@H0, 0FALSE "($ 0, 0,K51$ B@H 0, FALSE "($0, 0, K52$ B@H 0, TRUE "($K53$ B@H03=0TRUE "($K54$ B@H ShFALSE "($ C ShK55$ B@H ShFALSE "($ C ShK56$ B@H ShTRUE "($K57$ B@H 0, TRUE "($A3$ B@Ht112=0o( Attribute VB_Name = "Module8" Sub Chart_Back_BiONLY()  H.Pro cDataInvoke_Func \n14f' 'g MaHcro  Range("K34").Se@lect ActiveCell.Formul aR1C1jTR\UEi$=5:=6FALS>7;8&|940fiQ>412P>43zR>'gQ>'M%mRN5?Np5NM15N?N1NM2NA&0End @Wts_Onlyeѵ%џ%35%0=35ttUxA@|Ah//%hA AA&&"K4&&&h"""Kh&"5& &&&?&QK5&hubhpW__\#_h??ѲOh &&o_\oAO"K3AohtQ/Axe("K43").Select  ActiveCell.FormulaR1C1 = "FALSE"RangU4;|5;>6&>TTRU7;>8;9:50&}51;>25眑>Q+g5AMEnd Sub  Chart_Back_Bi_PullUps_ONLY() Attribute .VB_Pro cDataaInvoke_Funca \n14`' ' Macro` E36%/36366_Q?4?__PӿӟۖNZNY_N_N?'oo>i_T_Ki? /' YVL oNK5/' /'?'iiiCurliiWiiiii&&i/?3"K3{Ի3OBߌ"K3OB&iK4iK4?B ?B??B K4?B&?''K4'Oi&&"_iaaxa' '&]Cell.FormulaR1C1 = "FALS E" Range("K55").Select`ActiveE&6&|TRU|7 8=A38;&9.40:412.44.g~K4_NxK4_Nq?N5_N_Np5?N_N_Nq?N?_N_NWt_ԠӅ_$ߌÿ6&p>3OqρāiouO BBi? i7;8.9:401.4gь44._gr_NmA)End 1BicepsJ@>K3>63_>>>qߌpF˒eyߌ?{/'_uSu"K4/'Oy$}4''_Fub_Fs_TroFib;y?FђYF 쌏АFo2K3_oF K3FFFOOFm/'K.F ߿?V6FFFLegs_Bk_Pul?>O#O#bP3ϯ>O#"P> > >{4>$+POl.FormulaR1C1 = "TRUE"  Range("P43").S elect2!9M;xME(6 << < H`@%% 14 `&& 14 `&& 14  `66 14 ``66 14H p%X h7I$*\Rffff*4j49c2d3ec"  $ 8 @Xh 8Phx0H`x"  & @ HPh 0H`x0@Xp"   (( P X`x0H`p(@Xp  "( 0 (8 ` h p        ( @ X p         8 P h         0 H ` x        ( @ X p   "  "    0@Xp(@Xp 8Ph(@Xp(8 Chart_Sh_Arms_Sho_ONLY MacroMacrK32$ B@HK34TRUE "($K33$ B@HFALSE "($|K34$ B@HFALSE "($8K35$ B@H TRUE "($K36$ B@HFALSE "($K37$ B@HFALSE "($K38$ B@HTRUE "($K39$ B@HFALSE "($K40$ B@HFALSE "($K41$ B@HTRUE "($K42$ B@HFALSFALSE "($K35K43$ B@HFALSFALSE "($K36K44$ B@HFALSTRUE "($K45$ B@HTRUEFALSE "($K38K46$ B@HFALSFALSE "($K39A3$ B@HFALSoH Chart_Sh_Arms_Biceps_ONLY Macro1K32$ B@HB@FALSE "($"(K33$ B@HB@TRUE "($K34$ B@H($FALSE "($TRUEK35$ B@HB@FALSE "($K36$ B@HTRUE "($K37$ B@H($FALSE "($"(K38$ B@HB@HFALSE "($K39$ B@H_BacTRUE "($K40$ B@H($FALSE "($B@K41$ B@H($FALSE "($K42$ `ActiveCelPFALS|4;|5&>6;|7;8&]9:>50;1.52;5.[gѻ5A >End Sub  Chart_Legs_Bk_Squats() AttributeR.VB_ProcDataInvoke_FuncA \n14}' '@ Macro v 3,$3,3,{{L3{4{{?{ \I0'4_N?NZ_N?_N_NN 5d?>"P5?'/?' ?'O'_'?+PduddrU~| WrU $`a$`a$`a$`a$!`an<jx9x#Sheet30A'__SRP_a9__SRP_bQZ=BModule9?<U!_Hs@< FRDkAxRDkAU!_Hs@<ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*2z49c2d21f4xAttribute VB_Name = "Sheet30" Basx0{00020820- C$0046} |GlobaBlSpacFalse dCre atablPr@edeclaI"dTru BExposeTemplateDer iv$BustomizD2rU !4qy`rU @nl9xMEP6 LL<<< `@Xk  14x%8P VLL|1@x @hh @X dsPH7I$*\Rffff*2w49c2d206*\R1*#337*\R1*#10d*\R1*#21c*\R1*#fc "  . @ H P "` "p ' FullScreen_ON_W_Head_FormBar_OFF Macro ( V( V(XoxpAttribute VB_Name = "Module9" Sub FullScreen_ON_W_Head_FormBar_OFF() Z.ProcDataInvoke_Funcz \n14x'  'y MacrRo)  ActiveWindow.Displayings`False )pplicationjulalTru*@ End rU~| iBABBBl fh%x$ Dx,x" x$ x x" x$ x xe$l$# xkrU $__SRP_4Z__SRP_5T_kModule10]a__SRP_f0OX^`anJf9>nxME(6 << < H`@  14 `  14HX%pH7I$*\Rffff*4k49c2d3ec"  " 8 @H`(p"  $  0(Hp Chart_Core_Check_ALL MacroI32$ B@HTRUE "($I32:I53$ v xl rB@tI32:I53$ B@HA3$ B@HA3$o0H Chart_Core_UnCheck_ALL MacroI32$ B@HFALSE "($I32:I53$ v xl rB@tI32:I53$ B@HA3$ B@HoXP*Attribute VB_Name = "Module10" Sub Chart_Core_Check_ALL() B.ProcDataInvoke_Func \n14' 'a@ Macro  Range("I32").Select  ActiveCell.FormulaR1C1gTRUEf$0ion.AutoFill Des tinat :=.:I53"), Type:=xlDefaulo7  FA! End Un4 DFALSUUUrU~| frU $`a$`an<jx9#<:չ0 NrH> F_LU`x__SRP_f1Sheet45P__SRP_c__SRP_dRVB_LU`:չ0 NrH> ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*3049c2d21f4xAttribute VB_Name = "Sheet45" Basx0{00020820- C$0046} |GlobaBlSpacFalse dCre atablPr@edeclaI"dTru BExposeTemplateDer iv$BustomizD2rU 8)!Q4qy`rU @n<jx9#<X_G 3F] F OLĕ0\x Sheet64Y __SRP_e^__SRP_fBSheet109DOLĕ0\X_G 3F]ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*3149c2d21f4xAttribute VB_Name = "Sheet64" Basx0{00020820- C$0046} |GlobaBlSpacFalse dCre atablPr@edeclaI"dTru BExposeTemplateDer iv$BustomizD2rU hy!4qy`rU @n<jx9#< C ML~pM FsbM9xsbM9 C ML~pMME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4249c2d2204xAttribute VB_Name = "Sheet109"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU __SRP_a4__SRP_a5`cBSheet110__SRP_a6)/!Q/4qy`rU @n<jx9cS#<ɲvD,Z(t F엡ƭA{\ .x엡ƭA{\ .ɲvD,Z(tME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4349c2d2204xAttribute VB_Name = "Sheet110"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU y/!/4qy`rU @n<jx9#<1J-HmW FTjC2;x__SRP_a7_pBSheet111bh__SRP_a8__SRP_a9fiBTjC2;1J-HmWME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4449c2d2204xAttribute VB_Name = "Sheet111"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU /! 04qy`rU @n<jx9.#<GVH2K F#ju{LMjHJx#jSheet112__SRP_aa__SRP_abgmBSheet113ew      !"#$%&()*,./0123456789:;<=>@ABDFGHIJKLMNOPQRSTUVXYZ\^_`abcdefghijklmnpqrtvwxyz{|}~u{LMjHJGVH2KME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4549c2d2204xAttribute VB_Name = "Sheet112"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU 810!Y04qy`rU @n<jx9#<TV,I"  / F( fbcC9 ex( fbcC9 eTV,I"  /ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4649c2d2204xAttribute VB_Name = "Sheet113"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU h__SRP_ac'__SRP_adlo+BSheet114-__SRP_ae?0!04qy`rU @n<jx9#<] C5JWG: 8 FlxD؄[# xlxD؄[# ] C5JWG: 8ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4749c2d2204xAttribute VB_Name = "Sheet114"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU 0!04qy`rU @n<jx9#<̑8ʹC:)t' FyQHnuK{(֔ xy__SRP_afj|CBSheet115ntE__SRP_b0W__SRP_b1ru[BQHnuK{(֔ ̑8ʹC:)t'ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4849c2d2204xAttribute VB_Name = "Sheet115"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU !1!I14qy`rU @n<jx9G#<>N" F92dOLL@J8x92Sheet116]__SRP_b2o__SRP_b3sysBSheet117q}udOLL@J8׮>N" ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4949c2d2204xAttribute VB_Name = "Sheet116"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU q1!14qy`rU @n<jx9#<KgԉdA$)I F[ޚBra x[ށBra KgԉdA$)IME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4:49c2d2204xAttribute VB_Name = "Sheet117"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU (__SRP_b4__SRP_b5x{BSheet118__SRP_b61!14qy`rU @n<jx9 #<x>\CHrS FLDP5OF%xLDP5OF%x>\CHrSME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4;49c2d2204xAttribute VB_Name = "Sheet118"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU X2!924qy`rU @n<jx9u#<`E5 F%PE]Cxx%__SRP_b7vBSheet119z__SRP_b8__SRP_b9~BPE]Cx`E5ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4<49c2d2204xAttribute VB_Name = "Sheet119"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU a2!24qy`rU @n<jx9#<$P^;@2Dd, F=ADD)dxSheet120__SRP_ba__SRP_bbBSheet121=ADD)d$P^;@2Dd,ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4=49c2d2204xAttribute VB_Name = "Sheet120"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU 2!24qy`rU @n<jx9#<}G; FKI$:xKI$:}G;ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4>49c2d2204xAttribute VB_Name = "Sheet121"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU __SRP_bc__SRP_bdBSheet181__SRP_de:3!)34qy`rU @n<jx9 #<%DITI- F jh9C |b8x jh9C |b8%DITI-ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4O49c2d2204xAttribute VB_Name = "Sheet181"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU (      !"#$%&'()*+,-.01246789:;<=>?@ABCDEFGHIJKLMNOPQRSTUVWXZ\]_`bcdefgiklnopqrsuvwyz{|}~8!84qy`rU @n<jx9#<{b~;8@Ip FV<Y_GOexV__SRP_dfBSheet108s__SRP_a2na__SRP_a3B<Y_GOe{b~;8@IpME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4149c2d2204xAttribute VB_Name = "Sheet108"  Bas|0{00020820-; C$0046} |GlobalSpac False dCr@eatablPredeclaDIdTru BE xposeTemplateDeriv$Bust0omizD2rU h.!/4qy`rU @n<jx96#<f@M' F4 :ED wz x4 Sheet49__SRP_e0/__SRP_e13BModule115:ED wz f@M'ME(SLSS6"N0{00020820-0000-0000-C000-000000000046}(%H` % %`h8@\\07I$*\Rffff*4P49c2d2214xAttribute VB_Name = "Sheet49" Basx0{00020820- C$0046} |GlobaBlSpacFalse dCre atablPr@edeclaI"dTru BExposeTemplateDer iv$BustomizD2rU X8!84qy`rU @nlf9xME(6 << <0 H`@  14 `  14 ` 14H %7I$*\Rffff*4l49c2d3ec "  & 8 @H`(x"  $   8(Hp"     Chart_Core_L_UnCheck_ALL MacroR32$ B@HFALSE "($R32:R53$ v xl rB@tR32:R53$ B@HA3$ B@H<o(H Chart_Core_L_Check_ALL Macro+;R32$ B@H2TRUE "($R32:R53$ v xl rB@tR32:R53$ B@HA3$ B@HoX FileExit Macro  B@oiAttribute VB_Name = "Module11" Sub Chart_Core_L_UnCheck_ALL() J.ProcDataInvoke_FuncA \n14h' 'i Macro!  Range("R32").Sel ect ActiveCell.FormulaR1C1kFALSEk%1ion.AutoFill Destin$at :=/:R53"), Ty@pe:=xlDefaul8 F A! 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