Вы находитесь на странице: 1из 4

START

DATE: WEGHT:
LEFT ARM: RGHT ARM:
CHEST:
WAST:
HPS:
LEFT THGH: RGHT THGH:
LEFT CALF: RGHT CALF:
TOTAL:
GOAL:
ACCOUNTABLTY PARTNER:
FINISH
DATE: WEGHT:
LEFT ARM: RGHT ARM:
CHEST:
WAST:
HPS:
LEFT THGH: RGHT THGH:
LEFT CALF: RGHT CALF:
TOTAL:
CLEANSE PHASE TIPS - %*&5"3:46((&45*0/4
&"5.03&0'5)&4&
Veggies: salads during the day and steamed at
night will scrub your system
Fruit: fibrous and low glycemic choices (apples,
grapefruit, berries)
Healthy Fats: avocado, nuts/seeds, olives/olive oil
Clean Proteins: feed muscle and reduce appetite
(tuna and salmon will aid in cleansing;
eggs/chicken/beef would be secondary options;
stay away from processed lunch meats)
Clean Complex Carbs: rice, hummus, oatmeal
"70*%03.*/*.*;&5)&4&
Fried foods, refined sugars, corn or white
starches, or bread
Wheat products: bread, crackers, etc.
Dairy: cheese, yogurt, milk, white sauces
or dressing
Alcohol: you're on a cleanse.hold off for 10 days
Coffee or soda: drink water or SPARK
MAX PHASE TIPS - ,&:4'0346$$&44
Be at least 90% "ON for a minimum of 14 Days.
Keep carbs under 30 grams per meal/snack which
minimizes fat storage.
ncrease healthy fats as you decrease carbs (avocado,
olives and olive oil, nuts and seeds).
Drink 3-4 Liters (90-120 oz) of water daily.
Exercise 30 minutes 5-6 days per week (consistency and
intensity are your friends).
Utilize your AdvoCare sponsor for support, especially the
first 3 days.
Minimize or avoid alcohol, bread, and dairy.
Take your products correctly. Consume your entire MNS
MAX 3 Pack before lunch
WWW.CHOOSETHECHALLENGE.COM
TRIM CHALLENGE
Don't forget to print your Grocery List!
Available at www.choosethechaIIenge.com/trim
Be sure to join the Choose the Challenge
group on Facebook! Just follow the link
from www.choosethechaIIenge.com.
This program is created by AdvoCare ndependent Distributors and is
not offered through AdvoCare corporate. Please consult your health care
provider before making any dietary or fitness modifications.
DAY 1 DAY 2 DAY 3 ---------- WHEN? WHAT? (Consider drinking Spark t wice daily. Purchase extra as needed. You may add extra box of shakes to use for breakfast during cleanse.)
Upon Rising 8 oz. water and Spark Energy Drink (AM &/or PM) - see above - wait 15-30 minutes
Pre-Breakfast Fiber Drink (Cleanse Box) stir in small amount of water, drink quickly + follow w/1-2 8 oz. water
Breakfast High Protein - Eggs, Oatmeal w/fruit/nuts - 8 oz. water + 2 Omegaplex
Mid-Morning Snack Options: Fruit, Veggies, Seeds, Nuts, Boiled Eggs, Rice Cake w/Nut Butters + 8 oz. water
Lunch Salad, Greens,Veggies with Lean Protein and Complex Carbs + 8 oz. water
Mid-Afternoon Spark Energy Drink (AM &/Or PM) wait 15-30 minutes and have snack like mid-morning snack + 8 oz. water
Dinner Lean Protein, Veggies + 3-4 Omegaplex Optional: After Dinner Snack Fruit or Nuts + 8 oz. water
Bedtime Herbal Cleanse Tablets (Cleanse Box) + 8 oz. water
DAY 4 DAY 5 DAY 6 DAY 7 WHEN? WHAT?
Upon Rising Probiotic Restore (Cleanse Box) + 8 oz. water + Spark (AM &/or PM) - wait 30 minutes
Breakfast High Protein - Eggs, Oatmeal w/fruit/nuts + 2 OmegaPlex - 8 oz. water
Mid-Morning Snack Options: Fruit, Veggies, Seeds, Nuts, Boiled Eggs, Rice Cake w/Nut Butters + 8 oz. water
Lunch Salad, Greens, Veggies with Lean Protein and Complex Carbs + 8 oz. water
Mid-Afternoon Spark Energy Drink (AM &/or PM) - wait 15-30 minutes Snack as above + 8 oz. water
Dinner Lean Protein, Veggies + 2 Omegaplex Optional: After Dinner Snack Fruit or Nuts + 8 oz. water
Bedtime Herbal Cleanse Tablets (Cleanse Box) + 8 oz. water
DAY 8 DAY 9 DAY 10 ---------- WHEN? WHAT?
Upon Rising Probiotic Restore (Cleanse Box) + 8 oz. water + Spark (AM &/or PM) - wait 30 minutes
Pre-Breakfast Fiber Drink (Cleanse Box) stir in small amount of water, drink quickly + follow w/1-2 8 oz. water - wait 30 minutes
Breakfast High Protein - Eggs, Oatmeal w/fruit/nuts + 2 OmegaPlex - 8 oz. water
Mid-Morning Snack Options: Fruit, Veggies, Seeds, Nuts, Boiled Eggs, Rice Cake w/Nut Butters + 8 oz. water
Lunch Salad, Greens,Veggies with Lean Protein and Complex Carbs + 8 oz. water
Mid-Afternoon Spark Energy Drink (AM &/or PM) wait 15-30 minutes Snack as above + 8 oz. water
Dinner Lean Protein, Veggies + 2 Omegaplex Optional: After Dinner Snack Fruit or Nuts + 8 oz. water
WHEN AND WHAT? DAY 11-24 ARE IDENTICAL (Check off each day beIow)
Upon Rising: "Before Breakfast Packet from Max Box + 8 oz.
water wait 30 minutes before having breakfast
11 12 13 14 15 16 17 18 19 20 21 22 23 24
Breakfast: Meal Replacement Shake + 2 "with a meal
Packets from your Max Box
11 12 13 14 15 16 17 18 19 20 21 22 23 24
Snack Options: Fruit, Veggies, Seeds, Nuts, Boiled Eggs, Rice
Cake w/Nut Butters + 8 oz. water
11 12 13 14 15 16 17 18 19 20 21 22 23 24
Before Lunch: Take "Before Lunch Packet from your Max Box
+ 8 oz. water - wait 30 minutes
11 12 13 14 15 16 17 18 19 20 21 22 23 24
Lunch: Salad, Greens,Veggies with Lean Protein and Complex
Carbs + 8 oz. water
11 12 13 14 15 16 17 18 19 20 21 22 23 24
Mid-Afternoon: Spark (AM &/or PM) - 15-30 minutes later
- have a snack + 8 oz. water in afternoon
11 12 13 14 15 16 17 18 19 20 21 22 23 24
Dinner: Lean Protein, Salad, Greens,Veggies + 2 Omegaplex
11 12 13 14 15 16 17 18 19 20 21 22 23 24
24 DAY TRIM CHALLENGE TIMELINE www.choosethechallenge.com
For instructional videos explaining the 10 Day Cleanse and Max Phase, visit: www.choosethechaIIenge.com/trim
HOW TO GROCERY SHOP
P/an fo send mosf of your fime around fhe
edges of fhe sfore.
The perimeter of the store is where you'll find nearly
all of the best food - the fresh vegetables and fruits,
the whole grains and lean meats. Along the aisles in
the center of the store is where you'll find the more
processed and packaged foods. Processed foods are
made to last weeks and sometimes months before
they begin to break down - to the contrary, you want
to pick foods that can be utilized by your body quickly.
Vegefab/e and fruifs. Choose fresh over frozen
over canned.
Fresh vegetables and fruits nearly always contain
more vitamins and minerals, more fiber and more
phytochemicals (beneficial plant-based chemicals that
have many disease-fighting properties). Frozen foods
lose some of their freshness, flavor and nutrients
but are convenient. Canned foods are often higher
in sodium and sugar content, and nutrients tend to
dissolve into the liquid in the can.
Don' f jusf sho for foods, sho for nufrienfs.
You'll soon realize why the foods on your list are so
good for you.
ln fhe roduce dearfmenf - you'll understand
the importance of looking for fiber, vitamin
A, vitamin C and the colorful foods (such as
tomatoes, squash, berries) that are rich in
phytochemicals.
ln fhe dairy secfion - choose calcium-rich items
and avoid the products that are higher in fat.
Af fhe meaf and fish counfer - look for lean
sources of protein - preferably fresh cuts from
the butcher.
See our handy Grocery check list on the back
of this pamphlet as well as our Restaurant
Guidelines inside.
LEAN PRO7ElNS.
Chicken, white meat
Cod
Egg whites, cooked
Flounder
Grouper
Halibut
Longhorn beef
Nonfat tofu
Nonfat, no-sugar yogurt
Ocean perch
Rainbow trout
Salmon
Sea bass
Skim milk
Snapper
Soybeans
Sugar-free soy milk
Swordfish
Tuna
Turkey, white meat
S7ARCH CARBOHYDRA7ES.
Black-eyed peas
Bran
Kasha
Beans - black, kidney,
pinto, red, soybeans, and
white
Lentils
Oatmeal
Peas
Rice - brown, wild
Yams
FlBROUS VEGE7ABLES.
Asparagus
Beans, green
Broccoli
Cabbage
Cucumbers
Eggplant
Endive
Mushrooms
Peppers - green, red,
yellow
Tomatoes
Zucchini
Lettuce - romaine, red,
leaf, butter crunch,
looseleaf or bunching
varieties
LOW SUGAR FRUl7S.
Blackberries
Blueberries
Boysenberries
Cranberries
Granny Smith apples
Green apples
Green pears
Kiwi fruit
Raspberries, black
Strawberries
ESSEN7lAL FA77Y AClDS.
Canola oil
Olive oil
Flaxseed oil
Safflower oil
Soybean oil
Sunflower seed oil
GROCERY LIST
GROCERY LIST &
RESTAURANT TIPS
WWW.CHOOSETHECHALLENGE.COM
Advocare Wellness Blog
www.suppIementaIscience.com
PORTION CONTROL COMPARISONS
Chicken/Meat
3 oz. (cooked)
4 oz. (raw)
1 cup cooked
rice or pasta;
ice cream
1 oz. cheese
Medium Piece
of Fruit
1 tsp. butter or
margarine
1 small baked
potato
1 cup
(Avg woman's fist)
2 tbsp. peanut
butter, jam,
salad dressing
1 oz. of
chocolate
THE BEST CHOICES
WHEN EATING OUT
When you go out to eat, does your healthy nutrition
plan go out the window? t doesn't have to. With a
little information and thought, you can make the best
choices for your body as you enjoy a wide variety of
cuisine and food types.
GENERAL RES7AURAN7 GUlDELlNES
Choose natural foods - vegetables, whole grains,
lean proteins
Order foods cooked without oil, margarine or
butter - some establishment will allow you to
order your selection cooked "dry
Have your vegetables steamed.
Ask for all dressings and sauces on the side, or
request that they go light on the dressing, or
have them eliminated altogether.
When you have dressing or a sauce, dip your
fork in the dressing first, then pick up your
bite of food. This will give you the flavor while
minimizing the calories.
Have temptations such as bread, rolls, crackers,
chips, butter removed from your table. A single
roll with a pat of butter can contain 150 calories.
Avoid drinking alcohol with your meal - it
increases your appetite.
Ask about the side dishes that come with your order.
f they're high-fat or high-calorie - exchange them for
more healthier choices.
Don't eat all your food - just because you paid
for it.
Visually cut the portion in half before you begin
eating. Then, check in - ask yourself if you've
satisfied your hunger - not if you're full. Since
more restaurant portions are far larger than you
need, you may want to share your order with a
friend.
ASlAN RES7AURAN7S
Avoid fried entrees or appetizers
Select dishes with lean proteins (chicken or fish)
Avoid entrees with lots of nuts
Order sauce on the side
Ask for steamed rice, not fried
DELlCA7ESSENS
Select a lean protein such as turkey breast or
chicken breast (not smoked - smoking process
can add oils, salt and carcinogenic nitrites)
Use mustard rather than mayonnaise or salad
dressing
For a side dish, order a steamed vegetable if
available, or a plain salad with nonfat dressing.
FAS7 FOOD RES7AURAN7S
Limit fast-food meals to no more than once a week
A grilled chicken or baked fish sandwich can
be acceptable choice. Order without sauce or
mayonnaise and remove the top bun.
Grilled chicken salad with nonfat dressing is a
good choice
Baked potato is a good side dish - avoid all the
fattening toppings
At the salad bar, get fresh vegetables instead
of pasta or potato salads. Use low-fat or non-fat
dressing. Look for proteins such as egg whites or
turkey - avoid tuna and chicken salad, which may
be covered in dressing.
HOMES7YLE RES7AURAN7S
Grilled chicken or roasted turkey breast are good
protein choices
Order a baked potato, steamed rice or corn (prepared
without butter or margarine) for complex carbs
Order vegetable steamed or prepared without
sauce or butter
MEXlCAN RES7AURAN7S
nstead of tortilla chips, ask for soft corn tortillas
- avoid adding unnecessary butter
Grilled chicken, fish or shrimp are good protein
choices
f you want fajitas, request they be grilled dry
A dinner salad with non-fat dressing is a good
compliment to Mexican food. Ask for corn tortillas
rather than white flour tortillas.
PAR7lES
Eat a meal or mini-meal before the party to ward
off hunger pangs
Snack on low fat items such as fresh vegetables
(without dip), popcorn (air popped, not popped
with butter or oil) or baked tortilla chips
nstead of a cocktail, drink sparkling water with a
twist of lemon or a diet soft drink
Don't stand near the food table
SPOR7lNG EVEN7S/MOVlES
Take an AdvoCare Meal Replacement Bar instead
of candy
Air-popped popcorn is low in fat - small portions
only
Non-fat, sugar free frozen yogurt is fine, limit to
one cup
For a full meal, a grilled chicken sandwich is
generally safe. Ask for no dressing and remove
the top bun.
S7EAKHOUSES
Grilled chicken or fish (prepared without oil and
served without sauce)
The leanest cuts of beef are tenderloin, sirloin
and flank steak
For a side dish, order a baked potato, steamed
rice or other steamed vegetable
At the salad bar, select fresh vegetables and
non-fat dressing
7RAVEL
n airports, air-popped popcorn or nonfat, sugar-
free frozen yogurt are usually available for snacks
Pack AdvoCare Meal Replacement Bars, bags of
fresh cut vegetables, and cans of water-packed
tuna to eat on the road or in flight
For breakfast in hotel restaurants:
Order an egg white omelet cooked dry - add
chicken and spinach for more flavor
Order a whole-grain cereal such as oatmeal, grits
or oat bran. Use skim milk.
Have low-fat fruits - most berries are a good
choice. Avoid fruit juices.
Pack AdvoCare Meal placement Bars or Shakes

Вам также может понравиться