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Losers this Month Biggest Losers Ron Meyer - 4.2 lbs Wayne Goins - 80 lbs John Okrak - 5 lbs James Hamilton - 85 lbs

Free Diet Menu (2200 Calorie) When selecting a menu to lose body fat, make sure you are consuming a balanced and complete diet. Your assignment is to set realistic and attainable weight loss and diet goals. Start by following the simple guidelines below. Nutritional and Diet Menu Guidelines 1. Commit to consuming 4 - 6 small meals and snacks everyday. 2. To succeed, you must plan ahead by packing your foods the night before. Thus, you should always have fresh and low-fat foods around. 3. Keep it simple. Don't get too caught up on the specifics or your diet. Start by simply just counting calories. 4. Eat your foods slower. 5. Make healthier food selections like fruits, vegetables, whole grain cereals, and beans, low-fat or nonfat dairy products, low fat meats, fish and skinless poultry. 6. Avoid foods that are high in fat and calories.

7. Avoid foods that are high in sugars such as pastries, candy bars, pies and candy. 8. Use a variety of fruits and vegetables in your nutrition plan. Start by trying to eat 5 total vegetable and fruit servings every single day. Here is a sample diet Menu (2200 calories). Breakfast Amount Item 12 ounces coffee-w/caffeine 1.5 cup cottage cheese - 1% fat 1 tbps cream,fluid,half and half 0.5 cup fruit cocktail Total: AM Snack 1 each apple-medium with peel 1 each Banana-medium 8 inch Total: Lunch 1 each apple-medium with peel 2 each bread whole wheat-slice 2 cubic inch cheddar cheese .15 cup mayo 3 ounce turkey breast/white meat Total: PM Snack 2 each bread-slice rye 7 grain 4 tsp jelly-any fruit flavor 2 tbps peanut butter Total: Dinner 4 ounces 1.5 cup 4 tbps 0.25 cup 1 small Total: chicken breast/ white meat rice-white cook steamed Thousand island-reduced cal. Kraft croutons-plain salad-sm. Garden w/tomato, onion

Protein 0.40 42.00 0.44 0.51 43.35 0.30 1.20 1.50 0.30 6.00 8.47 0.32 25.50 40.58 10.00 0.00 8.00 18.00

Carbs 1.40 9.00 0.65 29.76 40.80 21.10 26.70 47.80 21.10 24.00 0.44 8.47 0.00 53.96 72.00 16.00 7.00 95.00

Fats 0.00 3.00 1.73 0.09 4.82 0.00 0.60 0.60 0.00 2.00 11.27 11.77 0.60 25.64 4.00 0.00 16.30 20.30

Calories 8.00 246.00 19.55 114.40 387.95 81.00 105.00 186.00 81.00 140.00 136.88 137.37 114.75 610.00 180.00 56.00 190.00 426.00

35.20 9.00 0.00 9.00 1.30 54.50

0.00 93.00 12.00 5.50 9.50 120.00

4.00 0.00 4.00 0.50 0.40 8.90

187.00 246.00 80.00 30.50 49.00 592.50

Grand Total:

157.93 357.56 60.26 2202.45

Grocery List Food Apple - medium with peel Banana - medium 8 inch Bread - slice rye 7 grain Bread whole wheat - slice Cheese, cheddar Chicken Breast / White Meat Coffee- w/caffeine Cottage cheese - 1 % fat Cream, fluid, half and half Croutons - plain Fruit cocktail Jelly - any flavor Mayo type, reg., w/salt Peanut Butter Rice - white cook steamed Salad - small garden Thousand island - reduced cal. Turkey Breast / White Meat 1300 Calorie Diet Menu 1400 Calorie Diet Menu 1500 Calorie Diet Menu 1600 Calorie Diet Menu 2200 Calorie Diet Menu 2800 Calorie Diet Menu TESTIMONIALS Quantity 14 each 7 each 14 each 14 each 14 cubic inch 28 ounces 84 ounces 10.5 cups 7 tablespoons 2 cups 3.5 cups 28 tea spoons 1 cup 14 table spoons 10.5 cups 7 small 28 table spoons 21 ounces

I have reached yet another milestone...40 pounds gone! I really appreciate your support and encouragement also. It's been cool to have someone who knows what they're doing with fitness to keep an eye on me
- Sean Flora (lose weight)

14.5 pounds lost, 17.25 inches lost and 7.3% body fat is away. I guess in a nutshell I would say this program is FREEDOM in letting someone else steer the boat! Now I can get on with LIVING because I know I WILL SEE RESULTS, so I can rest and enjoy the ride.
- Pat Norwood (lose inches)

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