The straight forward guide to eating so you lose fat improve your health forever — 100% GUARANTEED! 7 BULLPEN A alee seme Mem (eclectic)Li] [2] CONTROL your portions. Don’t eat until you are full, eat until you're not hungry. QUESTION everything you eat- Fresh vegetables, skinless white meat, smaller portions, and foods lower in fat are the obvious answers to our Power 90 Diet Guide. CONSISTENT 5x-a-day eating schedule. IMPORTANT! Stick to the schedule so you do not get hungry and overeat, and so your body has enough fuel to rebuild after exercise. NOURISH your body by drinking water- Drink at least 2 liters of water a day. FORTIFY your diet with a multi-vitamin. An exceptional multi-vitamin ensures you get all the nutrients you need, especially when cutting calories. REFRAIN from eating at the wrong times- You want your body to be ina “fat burning state” vs, a “carb burning state”.An Important Note About Evolution & We Haven't Changed That Much--- From an evolutionary point of view, the human body has changed very little in the past 100,000 years. Genetically, there is virtually no difference between us and our cave dwelling ancestors. In fact, our genes have not changed much in the past million years. But, our dietary habits and ability to choose what/when to eat have changed dramatically. There’s the rub... Where the caveman was chasing after herds of antelope trying just to capture enough food to survive for the week, we're now sitting in the drive-through contemplating the price/fun factor of “Super Sizing” our order. Then, when we wake up the next morning and decide to go on a diet by dramatically cutting back our calorie intake, the body and its million year old genetic processor senses this reduction and fires a message off to the metabolism saying “our food supply has been dramatically cut-back. We think there may be a famine out there, or maybe it’s winter. Whatever it is, we've stopped getting fuel, so stop using so much energy. | repeat, Stop using so much energy. Conserve fat for later!” And thus, the body’s metabolism slows to conserve its resources — just like it did when a real famine or winter would force the caveman to go days or weeks without food. (Note: It is believed that the human body can survive about forty days without eating, using your stored fat alone for fuel. Great, huh?) The lesson in this evolutionary example is this: To effect long-term, healthy loss of stored body fat, you want to avoid sending the body a signal that it needs to “reset” your metabolism to conserve fuel. That means while you limit calorie intake, do not restrict it so much that your body’s built-in survival chemistry panics. That's why we are advocating that you consume at least 1,200 calories a day. (That's still not a lot of calories, by the way). The secret to long term fat lass is creating this “calorie deficit”, without motivating your “survival genetics” to compensate by lower- ing your metabolism. It’s a delicate balance — but once you get in the habit of disciplined partion control and regular exercise, you can forget the battle-of-the-bulge, because you will win the war, for life.[4] CONTROL your portions: Generally, eat half what the chef serves you. An adequate portion of a meal is 3 ounces of protein (like chicken, tuna or lean ground beef) or about the size of your palm. Don’t eat until you are full. Eat until you’re not hungry. Same goes for salad dressing; On a large salad, limit it to | just enough for flavor. Control Your Calorie Intake and Portion Size This is the classic “Calorie Equation”. With Power 90, your daily exercise routine will increase the amount of calories you burn each day. If you also make sure that you eat fewer calories than you burn, “poof!” — you burn excess stored fat. It’s a simple, scientifically proven fact. And here’s how to do it: CALORIES IN: First, regulate how many calories you consume. We recommend that if “trimming fat” is your goal, a 1,200 - 1,500 calorie per day diet will do the trick, but that’s as low as you want to go before your body “resets” your metabolism. If you aren’t as con- cerned with quickly trimming fat as you are about increasing muscle, 2,000 calories is a good number. Both levels will start to steer your choices away from large portions and fatty/processed foods toward healthier, reasonable choices. (That's a general guideline for the millions of people who will read this. For specific detail as to your caloric needs, we suggest you call a registered dietician or diet center.) CALORIES OUT: Second, approximate how many calories your body uses each day using the following grid, which is calculated based on your body weight, your lifestyle, and the conservative assumption that you will burn at least 300 calories in every Power 90” workout. (FYI - we estimate that you can burn as many as 800-1000 calories when you're really pushing it hard in Phase IV.)CALORIE EQUATION: Calories Burned - Calories Eaten = Calorie Deficit HOW MANY CALORIES. DOES YOUR BODY NEED? [ere hm) Ueansnilalae 110 120 130 140 150 160 170 180 190 200 1700 | 1800 | 1900 | 2000 | 2100 | 2200 | 2300 | 2400 Raya ad 1900 | 2000 | 2100 | 2200 | 2300 | 2400 | 2500 | 2600 2400 | 2500 | 2600 | 2700 | 2800 | 2900 | 3000 | 3100 | 3200 Now that you know how many calories your body needs, you just need to make sure that you consume less than that, and your body will be forced to access its stored fat to make up the difference. That’s how you lose fat: Force your body to use stored energy by controlling the “energy” (a.k.a. Calories) you put in. Once you accumulate a 3,500 calorie deficit. you've burned 1 pound of fat! By controlling the calorie deficits you can control your weight loss: Mad at = Wa = YO wo 450 Calories = lose 1/8 pound a day, 11 Ibs of fat in 90 days 900 Calories lose 1/4 pound a day, 22 Ibs of fat in 90 days 1,100 Calories = lose 1/3 pound a day, 30 Ibs of fat in 90 days 1,600 Calories = lose 1/2 pound a day, 45 Ibs of fat in 90 days This has been proven in many instances within clinical trials, by Hollywood, and by the general public. The “Daily Deficit” works. If you want to hit a very specific weight loss goal, this is how you can do it, to the pound, to the day. And we're not talking water weight — we're talking about burning off significant stored fat. The trick is to be disciplined about calorie intake.[2] QUESTION everything you eat- What you eat during the 90 days has a direct effect on everything fram the way your body works, to your mood, to the amount of fat your body burns or stores. For long term weight man- agement-(and health), we suggest that you question everything you eat and use the eyeball method* of controlling portion size. Balancing the type of foods you're eating and always making sure you're getting enough protein** are also important. We recommend using “Michi’s Ladder” to guide your food choices throughout the day. The closer you are to the top, the better results you will get from Power 90. It’s a direct relationship which cannot be overemphasized. No matter how much you workout with Power 90, if you don’t make smarter food choices, you will not see that layer of padding around your waist or thighs go away. By contrast, if you give yourself three solid weeks of eating at the top of Michi’s ladder, the results will startle you. Every meal should be conservative in portion size. and have a fairly even ratio of protein. carbohydrates, and vegetables. “ Fresh vegetables are the core to fast weight loss. Use vegetables to replace meat and processed foods, and you will lose weight. © Skinless white meat is better than red meat. ™ A piece of bread with a meal is okay; two pieces is one too many. “ Egg whites have less fat than whole eggs. When looking at a plate of food you suspect is high in fat (like pizza) or carbohydrates (like pasta), literally eat half the helping you would normally eat. Do not overeat. * The “eyeball method" means knowing how much you should eat by looking at it and having a basic tool for knowing how much is enough. *“According to information in the book, “The Zone” by Dr. Barry Sears, you would need 75 - 120 grams a day, depending on your lean muscle mass and lifestyle.Protein: ™ Choose lean meats (turkey, chicken, pork) vs. fatty red meats. ™ The portion of meat for a meal should be no larger than the palm of your hand. © Broil, grill or bake — never fry! ™ Avoid cream sauces and gravies. Vegetables: ~ Alarge salad is great, but try to limit dressings to two table- spoons of low or not-fat dressing like vinaigrette for flavor instead of a coating of creamy dressing which can blow the whole point. © Aside portion of vegetables is best if steamed, and should be about the size of a full coffee mug. ~~ Avoid butter or cream-based sauces. Lemon juice, salt and soy sauce are good ways to add flavor without adding fat calories. Carbohydrates: © One small roll with dinner is okay, but should be limited to the size of a plum, or 1 slice of bread, with no added butter or margarine. © If you want ta have a small potato, rice, or small helping of pasta, exchange that for the dinner roll. Beverage: One small glass of fruit juice, nonfat milk, or wine is okay with ° a meal (probably avoid the wine at breakfast.) ™ Otherwise, water is best, with one diet soda, iced tea, or coffee being a worst-case backup. Two glasses of water will help suppress your hunger during a meal,DESSERT... Aha wonderful glorious dessert Why didst thou become mine enemy? When you’re confronted with the dessert tray, remember the goal; we want to chisel your body in the next 90 days. Now, slowly step away from the chocolate cake. Please - step away from the chocolate cake... (Did it work?) If you MUST have dessert, on your birthday or at a social gathering where it’s irresistible, then be smart - a cup of fruit is the best way to go to satisfy a sweet tooth. But if you still can’t avoid it, give yourself the leeway to enjoy it, and take about a third of what you would normally reach for. That means; if you're going to have a piece of pumpkin pie, have a “sliver of a sliver”, not a “slice” NOTE: Be prepared for someone to make a comment about the small portion size of your dessert so he can justify the embarrassing mound he’s about to consume, Your defense when this happens is your conviction to the 90 day goal. At the end of these 90 days, you'll be walking around feeling great about yourself and your health, and your clothes will be fitting perfectly - if not a little loose. Soon you will see that same person who gave you a hard time and he’ll be asking your advice about how to lose the soft belly. At that moment you’ve won. But don’t rub it in. Turn him on to Power 90, and you've got a friend for life. If you need some motivation to stay on the program, listen to just one of Power 40"s success stories: “Power 90 has given me confidence. | feel beautiful. My energy level has gone up. I’m no longer tired in the morning. If you stick with the program 100% and eat right every day, you will see a difference you’ve never seen before. THANK YOU.” Bal sel Me Aelclaig[3] CONSISTENT S5x-a-day eating schedule. To succeed with this program, it is very important to follow a consis- tent eating schedule. It will actually give you a profound sense of control over your world and assure two things: (1) That you don’t get over-hungry, and thus overeat at the next meal time, and (2) That you are feeding your body regularly to encourage an increase in your metabolism. The most important aspects in this eating schedule are that you DO eat breakfast, and that you DO stop eating three hours BEFORE bed. (You might start to get hungry before bed, but then you will enjoy eight hours of solid fat burning if you can control yourself. And if you take the Power 90 Performance Formula before bed, it’s a fat-burning/metabo- lizing bonanza man!) By allowing your body to sleep in “fasting mode” meaning you are not in the midst of digesting a meal, your body will access stored fat for energy. What better time to be slightly hungry any- way than while you sleep? You wake up hungry, and per this plan, you eat breakfast on schedule![4] NOURISH your body by drinking water. Drink at least 2 liters of water a da This is the one people seem to take for granted. But in conjunction with the supplements, improved food intake, and exercise, the catalyst to flushing ‘out the bad stuff and keeping your body healthy is water. It also helps you feel full during the day. A balanced eating schedule with lots of water is a very manageable routine, § Sample Food Plans ceT aba ve ae teva) |_Breakfast_ | Snack [| __tunch_— | Snack |_ Dinner 3 egg whites ar 1/2 C of Egg Beaters (flavor with salsa) Slice of whole wheat toast w/ one pat of butter 2/3 C of OJ or 1C of nonfat milk Half a Granola bar, or half a Balance- type bar. 213 C Oatmeal with 1/2 C of banana slices 1 C of nonfat milk 1 medium size piece of fruit with 1/4 C lowfat cottage cheese 2 Waffles with 2 tsps of Light Syrup 213. C of OU 1 C lowfat yogurt 1 Cof Oat Bran cereal with 1 Cof fruit 1 C of nonfat milk 1 Tbsp of peanut butter on celery 1/2 C of nuts (Plain peanuts, cashews, almonds, etc.) 1/2 Bagel with 1 tbsp of lowfat Cream Cheese 1/2 € of nonfat milk or 23 C of OJ 1C Fresh Fruit 3 oz white turkey meat 2 slices whole wheat bread V2 C soup (broth-based) 1C of fruit juice 3 02 Tuna 1 tbsp nonfat mayo 2 slices whole wheat bread 1C of fruit juice 2 oz Ham 1 o2 lowfat Swiss Cheese 2 pieces Rye bread Brown mustard 1 oz baked potato chips 1 medium size piece of fruit 1/2 C Turkey chili 1 02 lowfat Cheddar Cheese 1/2 sourdough roll U2 € of fresh fruit 1 C of nonfat milk Turkey hot dog Hot dog bun Light spread of mustard/ketchup Baked Potato with 1 tbsp of fat free sour cream Mixed vegetables V2 C Jello 1 thsp fresh fruit Fat free bran muffin V2 C nonfat milk 1/2 C frozen yogurt 1 plain rice cake 1 tbsp of peanut butter 1 02 fat free angelfood cake (Atea cup full) 1 02 lowfat frozen yagurt 1-1/2 C of pasta with 1/4 C marinara sauce 2 a7 broiled chicken breast Mixed vegetables Romain lettuce salad with 2 tbsp lowfat dressing 3 02 gfilled or broiled salmen with marinade (2 tbsp light soy sauce, 1 tosp Ginger root, 1 tsp garlic) Steamed mixed vegetables 1 Crown rice 3 oz of grilled red meat (lean cut - the size of your palm) Small baked potato with 1 tbsp of fat free sour cream Mixed vegetables 1 small slice whole wheat bread 1/6 slice from 15" pizza Salad w/ 2 tsp lowfat salad dressing 1 C fresh fruit or vegetables 3 oz skinless grilled turkey breast 1 medium baked potato 1 C mixed vegetables 1 C fresh fruit 3/4 C brown rice[5] FORTIFY your diet with a multi-vitamin: When you exercise hard and/or reduce your diet, your body can easily suffer from vitamin deficiencies. Most nutritionists believe that multi- vitamins are absolutely essential, especially for active individuals because it’s difficult to get enough nutrients from your diet alone. The combination of daily stress, processed foods and nutrient-depleted soils may leave your daily diet with deficiencies, which can threaten healthy muscle growth, energy production, protein metabolism, and fat burning. Taking a good multi-vitamin will ensure that your body has the nutrients it needs to function properly. We can provide ActiVit™ multi-vitamins, but there are other good brands as well. But the key is quality - when it comes to vitamins, we generally get what we pay for! [?] QUESTIONS should be answered: How important is the "no-eating within 3 hours of bedtime” rule? This is a great “trick” to keep your body in fat-burning mode. As you sleep, your body doesn’t really need food, but gets hungry because you usually eat every 3 or 4 hours. Your body looks for carbohydrates to consume, but since you haven’t eaten recently, there will be a shortage. Then the body looks to stored fat BINGO! Also, your body has a growth hormone spike while you sleep, which also aids in the metabolism of fat. Food in your system can inter- fere with that spike. So it’s your call — Want to lose weight while you sleep? Sleep on an empty stomach! “| Does the type of food really make a difference if you still limit calories? Why do you give us Michi's Ladder and the other guidelines too? Michi’s ladder ranks foods, but it shouldn’t be the “end all” for you. What matters more is the makeup of the food; the percentage of carbs, proteins, and fats. For example, if your body doesn’t get enough protein, then it goes into “starvation mode” and lowers your BMR (basic metabolic rate). Many people that eat like birds, but only eat carbs, have high body fat. That’s why many women are finding such great results when they add protein to their diet - because they haven’t been getting enough for years and suddenly they do and POW! - up goes the BMR. “I just had a baby and I want to go for stunning results by just using the top tier foods for a RIPPED effect. I'm finding it hard to do a workable menu. Any suggestions? Don’t despair. Lats of moms have turned their fitness around. Don’t worry tao much about sticking with the Tier 1 category, especially at first. Try instead to keep to the top 3 tiers! Stick with it, and don’t be too hard on yourself if you occasionally fall off for a day or two.[6] REFRAIN from eating at the wrong times- Do not have a sports drink or diet bar which are heavy in carbs. before bed or before working out. You want your body to be in a “fat burning state” vs. a “carb burning state” when your body looks for stored energy. Take the daily dose of Power 90 Performance Formula before bed and burn even more stored fat as you sleep. Don't have a sports drink or diet bar before your workout. It's the secret enemy of exercise: the wrong food at the wrong time. While your overall diet is important, we also want you to maximize the effect of exercise to burn stored fat. Controlling the foods you eat before you workout is the one step most people don’t know about. And it is amazingly effective. Your body has two main sources of energy: stored fat and stored carbohydrates. When you eat or drink substances like sports bars or sports drinks which are high in carbs, your body’s insulin levels rise to cope with the additional carbohydrates in your system. That means, for the two hours you process those carbs through your bloodstream, your body’s hormones are focused on burning that type of fuel for energy. Thus, if you consume those carbs before your workout, you will be in the mode to attack the carbs in your muscles and liver more than stored fat. That’s why we highly suggest putting your body in a semi-fasting state, meaning you are working out with little-to-no food in your digestive system. For hydration, don’t use sports drinks, use water. Your body will now be in “fat burning mode” and your results will be maximized. If you’ve ever exercised for a month and not seen the fat reduction you wanted, it’s probably due to the fact that your insulin levels were high while you were working out, and your body wasn’t attacking the fat stores. If you limit your carbs during exercise and before sleep, your body has more time to function as an effective fat burning machine!Eat to carve your physique: Climb MICHI’S LADDER Michi's Ladder is a guideline, but we leave it to you to decide. If you only ate from Tiers 1 & 2, you would have a near-perfect diet! Tier 1: The Absolute Best Foods ‘Artichokes Cereal, whole-grain Mangoes Prunes Beans Citrus, fruits & juices Milk, nonfat Rice, brown Beets Cranberry Juice Mushrooms, Salsa Blueberries Egg Whites shitake and mitake Spinach Bran Fish, cold-water Nectarines Sweet Potatoes Broccoli . +, (Salmon, mackerel, Oatmeal Tea (green or black) Brussels Sprouts sardines) Olive Oil Tofu, light ‘Cabbage Garlic, fresh Onions: Tomato, sauces Cantaloupe Grape Juice Papayas and products Carrots Kale Peas Vegetable Juice Cauliflower Kiwifruit Peppers Water Tier 2: Excellent Food, You NEED It! ‘Almonds Coffee, black Pancakes, buckwheat String Beans Apples Com Pasta with marinara Sunflower Seeds Asparagus Cottage Cheese, low-fat sauce, fish, or Tomatoes Bananas Cucumbers vegetables Turkey Breast Bread (rye, marble Eggplant Peaches Vegetable Juice Pumpernickel) Fish, freshwater Pears canned or bottled Broccoli Sprouts Graham Crackers Plums Veggie Burgers Celery Lettuce, romaine, leafy Raisins Walnuts Cereal, dry green or red Raspberries Watermelon (B to 6 grams Lima Beans Ricotta Cheese, Wine, red of fiber per serving) Melon, honeydew nonfat Yogurt, low-fat Cherries Milk, 1% Shellfish (including frozen) Chicken, Mushrooms, Portobello Soy Milk Zucchini skinless white meat Oysters Strawberries FA Tier 3: “Swiss Food” Neutral - Benefits & Hazzards 0 Animal Crackers Chicken Taco, baked Margarine, fat-free Potatoes, white = Applesauce Chocolate Mushrooms Pretzels = ‘Avocados Eggs, whole Mustard Refried Beans, o Bagels English Muffins Nuts (walnuts low-fat . Baked Beans French Fries, baked hazelnuts, pine nuts) Rice Cakes 5 Beef, eye of round Fruit, dried Olives Rice, white Beef, London broil Fruit Juice, Pancakes Sauerkraut l=] Beef, top round unsweetened Pasta, plain Soup, canned broth Ls) Canola Oil Granola, low-fat Peanut Oil Veal Cutlet hl Chicken, dark meat Jam and Marmalade Peanuts Wine, white F Chicken Sandwich, Latte, iced mocha Pork Tenderloin Yogurt broiled w/ nonfat milk tee reer Ta TRE te mr Ce irr Beef, filet mignon Coffee Cake Lunchmeat and Potato or Macaroni Beef, lean ground Crackers Hot Dogs, low-fat Salad Beef or Chicken, Cream Cheese, Macaroni and Cheese Pudding, made with barbecued low-fat Mayonnaise, low-fat low-fat milk Beef, siricin Duck, other game Meat Loaf Reuben Sandwich Beef Stroganoff Granola or Mexican Food Sherbet Beer Energy Bar (baked not fried) Sloppy Joe (lean beef, Butter Grilled Cheese Milk, 2% ground turkey) Caesar Salad, chicken Sandwich Muffins Soup. canned creamy ‘Canadian Bacon Ham Peanut Butter Soy Sauce ‘Cheese Hawaiian Pizza Pepper, stuffed Spaghetti Chef's Salad Honey Pizza, meatless with meatballs Chili Lettuce, iceberg Popcom, Sub Sandwich Chinese Food (with lots Juice, sweetened with salt and butter Taco Salad, chicken ‘of vegetables) Lamb Chops Pork Chop, Tuna or Chicken Salad Chips, low-fat Lasagna, meat fat removed Vegetable Oil Tier 5: May Taste Great...But You W Leh ae eae Bacon Chickenjor Fish Hamburger, fast food Potatoes, fried Beef, ground, regular Sandwich, fried Hot Dogs Potato Skins, fried Beef Taco, fried Chips, potato o com lee Cream Pot Pie Breakfast Sandwiches, Cinnamon Buns. Latte, with whole milk Refried Beans fast food Clams Lobster Newburg Salad Dressing Cakes Cookies Lunchmeat Sausage Candy Crab Mayonnaise Shrimp, fried Cereal, sugared Cream Cheese Milk, whole Soft Drinks Charred of Blackened, Creamed Veggies Nacho Chips, Spareribs Food ‘Creamer, nondairy with cheese Tater Tots Chicken ala King Doughnuts: Onion Rings Toaster Pastries Chicken, buffalo wings French Fries Pastries ‘or nuggets Gravy Pies