Terms of Use & Copyright Notice

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Terms of Use & Copyright Notice You agree to forever waive, release and discharge Jeremy Allen Fitness, LLC and 10acity from any and all claims or liabilities for injuries or damages to my person and/or property, including those caused by negligent acts or omission of any of those mentioned or others acting on their behalf arising out of or connected with my participation in this exercise and/or fitness activity, and hereby agree to submit any and all claims to binding arbitration and abide by the judgment of that arbitration. You fully understand that I may injure myself as a result of your participation in this activity and forever waive release and discharge Jeremy Allen Fitness, LLC and 10acity from any liability now or in the future, including but not limited to muscle or ligament tears, strains, sprains, pulls , broken bones, dislocations, joint problems, shin splints, heat exhaustion, knee, back, hip or foot injuries, as well as the potential for heart attack, paralysis or death, however caused, occurring during or after your participation in this exercise and/or fitness activity. You declare myself to be physically sound and suffering from no condition, impairment, disease, infirmity or other illness that would prevent my participation in this activity. I understand that a medical examination to assure my physical fitness is desirable and obtaining such examination is your own responsibility. I acknowledge that you have had a physical examination and have been given your physician’s permission to participate in this activity or you have decided to participate in this activity without the approval of your physician and do assume all responsibility for your participation in this activity. I fully understand that you are forever giving up, in advance, any right to sue or make claim against the parties you are releasing, if you suffer any injuries or damages, even though you do not know what or how extensive those injuries or damages might be. You are voluntarily assuming the risk of those injuries or damages. You acknowledge and represent that you have read the foregoing Terms of Use. You also understand it and that by participating in 10acity, you fully agree to the Terms of Use mentioned above. You must be at least eighteen (18) years of age and fully competent. No part of this program may be reproduced or transmitted in any form whatsoever, electronic, mechanical, including photocopying, recording, or by any information storage or retrieval system without the informed, written, dated, and signed consent of the author. This program and all its contents are protected by copyright law. Copyright © 2015 Jeremy Allen Fitness, LLC. All rights reserved worldwide.

Nutritional Guidelines I feel that anything within moderation is okay. An occasional dessert or fried food is not the worst thing in the world. As long as it’s a rare occasion! I’m a strong believer that meats, carbs, veggies, fruits, sugars, and even fats were all put on Earth for a reason. The trick is HOW you consume them. For starters, you must understand that losing and gaining weight is simple math. If your goal is to lose weight, then you must be in a caloric deficit. This means that you want to make sure that you’re consuming fewer calories than what your body uses. If you’d like to gain weight, then you want to consume more calories than what your body uses. What also needs to be understood is that exercise will play a huge role in attaining either goal. Let’s assume that you want to lose weight. In this case, a good base caloric intake should be 12 times your body weight. This means that if you weigh 180 pounds and want to lose weight, then you should consume 12 x 180 or 2160 calories per day. As you lose weight, your daily caloric intake will steadily decrease as well. Some people will need to consume more and some will need less. No one person is the same. Your age, amount of muscle mass, and genetic metabolism will all factor in to this equation. In general, want to follow these guidelines: NO Sweets (candy, cake, cookies, etc.) NO Soda NO Fried Foods NO red meat (just grilled chicken or fish, etc.) MUST eat 5 to 6 meals per day NO eating within 3 hours of going to sleep. Preferably not past 7:30pm MUST eat something small every 2 to 3 hours MUST eat fruits or veggies with every meal. *Purchase some apples, oranges and bananas. Also get some frozen "no salt added" mixed veggies *Healthy snacks would be anything high in fiber (fibrous veggies, cereal w/skim milk, highfiber snack bar, etc.) or a small portion of good protein. Don’t consume anything too “heavy” late at night. Once again, you can have a “cheat” meal occasionally. I would suggest doing this on the weekend and during the middle of the day. This will give your body more time to rebound before you go to sleep at night. Be aware that a cheat meal can potentially erase your hard work and discipline; therefore, be mindful of what (and how much) you choose to consume.

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Good protein sources: • Egg whites; • Lean chicken; • Whey protein; • Lean beef; • Fish; • Seafood; • Cottage cheese; • Turkey breast; • Tuna; • Ground turkey; • Lentil beans; • Kidney beans; • Black beans; • Pinto beans; • Tofu;

• Corn; • Whole wheat flour; • Peas; • Brown rice; • Sweet potatoes; • Tomatoes; • Wheat; • Yams. Bad carbohydrate sources: • All junk foods such as potato chips, soda, sweets, candies, pastry, cakes, cookies, alcohol (that includes beer), heavy breads, and all other processed sugars. • Processed pasta; Good fat sources:

Bad protein sources: • Deli meats; • Hard cheeses; • Fatty dairy products; • Fatty meats such as ham and duck; • All processed foods (such as hot dogs, bologna, sub meats, etc..);

• Extra virgin olive oil; • Safflower oil; • Sunflower oil; • Flaxseed oil; • Cod liver oil; • Raw nuts; • Avocados.

Good carbohydrate sources:

Bad fat sources:

• Long grain, unbleached rice; • Potatoes • Beans; • Fibrous vegetables such as broccoli, asparagus, green beans, Brussels sprouts, carrots, cabbage, cauliflower, celery, cucumbers, lettuce, mushrooms, green and red peppers, spinach, zucchini and other green leafy vegetables. green leafy vegetables. • Oats; • Lima beans; • Red beans; • Black eye peas;

• Heavy saturated oils; • Whole milk; • Hydrogenated products such as margarine;

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Sample Meal Plans Day 1:

cucumber slices & a slice of whole grain bread Meal four - Handful of unsalted almonds Meal five - Tuna steak and steamed broccoli Meal six - Low carb protein shake

Meal one - Quarter cup of oatmeal and a medium carb protein shake and multivitamin/mineral Meal two - Apple and low carb protein bar Meal three - Grilled chicken salad with olive oil and balsamic vinegar dressing Meal four - Pear and low carb protein shake Meal five - Grilled turkey breast and broccoli Meal six - Low carb protein shake

Day 5: Meal one - High carb protein shake and multivitamin/ mineral Meal two - Apple and almonds unsalted Meal three - Grilled chicken and cheese sandwich on whole grain bread Meal four - Protein bar Meal five - Small sweet potato and sliced turkey Meal six - Low carb protein shake

Day 2: Meal one - One egg yolk and added egg whites and a slice of whole grain bread and multivitamin/mineral Meal two - Banana and protein bar Meal three – Grilled chicken breast sandwich with carrot and celery sticks Meal four - Low carb protein bar and apple Meal five - London broil and Cesar salad with oil based dressing Meal six - Low carb protein shake

Day 6: Meal one - Low carb protein shake and multivitamin/mineral Meal two - Low fat cottage cheese and blueberries Meal three - Can of tuna in water and a spinach salad with oil and vinegar Meal four - Protein bar and an orange Meal five - Grilled turkey breast and cooked spinach with vinegar Meal six - Low carb protein shake

Day 3: Meal one - Protein shake and multivitamin/mineral Meal two - Handful of unsalted almonds and a banana Meal three - Grilled chicken breast and asparagus Meal four - Grapefruit and low carb protein bar Meal five - Baked salmon and a medium green salad with oil and vinegar Meal six - Low carb protein shake

Day 7: Meal one - One egg yolk and 4-6 egg whites omelet with veggies of choice and multivitamin/mineral Meal two - Low fat cottage cheese and fresh pineapple Meal three - Turkey sandwich on whole grain bread Meal four - Apple and protein shake Meal five - Grilled chicken and shrimp with mixed Meal six - Low carb protein bar

Day 4: Meal one - Quarter cup of cream of wheat and a protein shake & multi-vitamin/mineral Meal two - Pear and protein bar Meal three - Canned chicken in water &

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Suggested Supplements To purchase these supplements, you can go to www.jeremyallenfitness.com and click on “Need Supplements?” at the bottom of the front page. Then click on “Shop Now” on the Advocare web site. Once you’ve selected your items, click “Checkout”, and then choose the “Become a Customer” option. Multivitamin- Advocare Coreplex https://www.advocare.com/08034154/Store/ItemDetail.aspx?itemCode=W6031&id=D Fish Oil- Advocare OmegaPlex https://www.advocare.com/08034154/Store/ItemDetail.aspx?itemCode=W2002&id=D Protein/Meal Replacement Shake- Advocare Meal Replacement Shake https://www.advocare.com/08034154/Store/ItemDetail.aspx? itemCode=T1251&id=A&flavor=B Thermogenic- Advocare Thermoplus https://www.advocare.com/08034154/Store/ItemDetail.aspx?itemCode=T4101&id=A Amino Acid Supplement- Advocare Catalyst https://www.advocare.com/08034154/Store/ItemDetail.aspx?itemCode=T2010&id=A

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