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ChristyFitFOR LIFENew in 90!90 DAYS TO A NEW YOU.NEW HABITS.A GUIDED WAY TO REACH THEM.LEARNING TO USE FOOD AS FUEL.NEW CONFIDENCE IN YOURSELF!1

Table of FORMATIONOverview PageHow Do I Know How Much I Should Be Eating?How Do I Know If My calories are Too High or Too Low?What are Macros?How Do I Weigh My Food & Why Is This Important?1700 Calorie Meal Plan Grocery Shopping List1700 Calorie 7-Day Meal Plan2000 Calorie Meal Plan Grocery Shopping List2000 Calorie 7-Day Meal PlanFood Substitution & Condiment GuideStrength & Resistance Training: It's ImportantWorkout Programming - Three Phases of 4 Weeks EachExercise Demonstration Video LinksMeasurement GuideWeight and Measurement Tracker2

90 Days.to create new habits with food and exerciseto learn how to know how much food youshould be eating to lose weight or maintainyour weight after lossto feel better, stronger, more confidentto understand that food does not control YOU,you control the food that goes into your bodyto understand how exercise can positivelyaffect our physical and mental healthto understand how nutritious food helps ourbodies function optimallyto set yourself up for a lifetime of being inbetter shape, making healthy choices, andfeeling amazing!With solid effort & consistency from YOU, this 90day plan can help transform your body and mind,and help you get fit for life!Let's get right into it!3

How do I know how much Ishould be eating?That's the million dollar question, isn't it? But forsomeone just starting out, it is not difficult to determinean estimated caloric goal. Check out the example below:Step 1: Take your bodyweight and multiply it by 12Step 2: Take that number and subtract 200And that is your starting calorie deficit number!For example, someone who weighs 180lbs would be:180 x 12 21602160 - 200 19601960 would be their estimated beginning calorie deficitnumberThis is a starting estimate. You will want to use thisnumber as your base deficit to start, and adjust up ordown accordingly throughout the 90 days if needed. Youmay need no adjustment at all!Read on to know if you need to raise or lower yourcalories.4

How do I know if my caloriesare too high or too low?Once you have determined your starting deficit calories,you will use those and track your calories/macros for atleast three weeks without changing them.After three weeks, if you have lost on average MORE than2 pounds per week, you may want to ADD 100 caloriesper day to your nutrition.If after three weeks, you have not lost at least 1 poundper week on average, you may want to DECREASEcalories by 150 per day.If you are losing 1-2 pounds on average per week, don'tchange a thing!The important thing is sticking to your meal plan ofchoice, accurately tracking your foods, and monitoringyour progress over time. The consistency will allow youto get the best results and most accurate info goingforward in your fitness journey.Next up, let's talk macros and how to determine andtrack those!5

What are macros ?Macro is short for macronutrient. There are three macrosthat make up calories in food, and those are:ProteinFatCarbohydratesThese make up the calories in food because each has acalorie amount per gram:Protein 4 calories per 1 gramFat 9 calories per 1 gramCarbohydrates 4 calories per 1 gramFor an example, a meal that had 50g protein, 10g fat and40g carbs, the calories for that meal would be:Protein (50gx4 200 cal), Fat (10gx9 90 cal),Carbohydrates (40gx4 160 cal) for a total of 450calories.But no worries! For this challenge, you can simply followone of the sample meal guides, or create your own usingthe serving sizes and foods listed in the sample mealplans as a template. That way you have a plan ready togo with no macro calculations needed.it's done for you!6

How do I weigh my food andwhy is this important?Tracking and weighing your food is important (especiallyif you are new to weight loss or eating a properlybalanced diet) because it is a great tool to teach youwhat portion sizes should look like.For example, a serving size of oatmeal is listed on thecontainer as 1/2 cup or 40g, with the calories for theserving being 150. However, if you use a measuring cupto measure out a serving, that 1/2 cup actually weighsclose to or just over 50g. That is a 25% difference incalories, resulting in 40 more calories than you think it is.That's just one example. If you do this throughout theday with several foods, the extra calories you consumewithout knowing can be in the 100-300 range andeffectively keep you from being in a calorie deficit to loseweight.By weighing food for a little while, you train your eyes tobe able to estimate portion sizes correctly with much lesserror and eventually you won't need to weigh or measureyour food because you will have taught yourself thecorrect portions.7

By learning that, you won't need to weigh, measure ortrack for the rest of your life. It's a habit you can learn tohelp keep off the weight you lose and also to teach youhow to lose weight in the future if you find yourselfneeding to.To weigh your food, it is very simple.Purchase a food scale (they are inexpensive, I haveseen them on Amazon for 10)When prepping your meals, take a couple of minutesto weigh each food you will be eating.You will want to weigh it RAW and UNCOOKED to beas accurate as possible (as during the cookingprocess, foods such as meat lose water and weighless overall and foods such as pasta, rice, veggiestend to increase their water, weighing more overall).Both of those cause very skewed tracked caloriecontent if weighed AFTER cooking.As you weigh meats, veggies, grains, etc, take note ofhow much food it is. If you weigh out 4 oz chickenbreast, associate it with something like the palm ofyour hand. This will help you in the future when youcan't or choose not to weigh food.Always be sure your scale reads "0" prior to weighingyour foods.8

By taking note of how large or small the portions youweigh out are, it will allow you, in the future, to be able tocreate a balanced meal that aligns with the calorie intakeyou need, by "eyeballing" the food. This will make eatingout at restaurants simple and stress free, as well aseating at parties, events, etc.9

1700 Calorie Meal PlanGrocery Shopping ListPROTEINSFATSBoneless Skinless Chicken BreastSalmon93/7 Lean Ground Turkey93/7 Lean Ground BeefCanadian Bacon SlicesChunk Light Tuna in WaterLarge EggsLiquid Egg WhitesFage 2% Plain Greek YogurtLowfat Cottage CheeseShredded Cheddar CheeseAvocadosFIBROUS CARBSSTARCHY CARBSFrozen Mixed BerriesBrussel SproutsBroccoli FloretsCarrotsBaby SpinachTomatoesCucumberOatmealAunt Millie's 100% Whole GrainBread (35 cal)Ole Xtreme High Fiber WrapsMinute White RiceSweet PotatoesRed PotatoesBananas10

1700 CALORIE SAMPLE MEAL PLAN DAY 1MealBreakfastCheesy ScrambledEgg WhitesTOTALSLunchGrilled ChickenWrapTOTALSDinnerTOTALSSnackFage Total 2% Greek YogurtEgg WhitesShredded Cheddar CheeseBananaFoodServing Size150g300g32g120gShredded Boneless Skinless Chicken Breast (weighed raw)Ole Xtreme Wellness High Fiber WrapAvocadoShredded Cheddar CheeseBaby SpinachTomato6 oz1 wrap60g32g1 cup50gSalmon Baked or Grilled (weighed raw)Sweet Potato (baked or roasted, weighed uncooked)Brussel SproutsCarrots Roasted or Steamed (weighed uncooked)6 oz4 oz10 sprouts100gLow Fat Cottage CheeseFrozen Mixed Berries170g70gTOTALSDAILY 51.85716511700

1700 CALORIE SAMPLE MEAL PLAN DAY 2MealBreakfastOmelet &Bowl of OatsFoodServing Size2200g4 slices32g40gLarge EggsEgg WhitesCanadian Bacon (Kroger Brand)Shredded Cheddar CheeseUnflavored OatmealTOTALSLunchChunk Light Tuna in WaterLow Fat Cottage CheeseTuna Sandwich & Aunt Millie's 100% Whole Grain BreadSpinach Salad Shredded Cheddar CheeseBaby SpinachCucumberTomatoTOTALSDinner93/7 Lean Ground Beef PattyRed PotatoesCarrots Steamed or RoastedTOTALSSnackFage Total 2% Greek YogurtFrozen Mixed BerriesTOTALS4 oz (1 can)170g2 slices32g2 cup100g50g8oz6oz100g100g70gDAILY 1700

1700 CALORIE SAMPLE MEAL PLAN DAY 3MealBreakfastCheesy ScrambledEgg WhitesTOTALSLunchBeef & Rice Bowlwith Spinach SaladTOTALSDinnerTOTALSSnackFage Total 2% Greek YogurtEgg WhitesShredded Cheddar CheeseBananaFoodServing Size150g300g32g120g93/7 Lean Ground BeefMinute White RiceBaby SpinachCucumberTomatoShredded Cheddar Cheese8 oz28g dry2 cup100g50g32gGrilled Boneless Skinless Chicken BreastSweet Potato (baked or roasted)Broccoli Florets Steamed or Roasted6 oz6 oz150gLow Fat Cottage CheeseFrozen Mixed Berries170g70gTOTALSDAILY 1571105861651444034913540175124.7130465716781700

1700 CALORIE SAMPLE MEAL PLAN DAY 4MealBreakfastCheesy ScrambledEgg WhitesTOTALSLunchGrilled ChickenWrapTOTALSDinnerTOTALSSnackFage Total 2% Greek YogurtEgg WhitesShredded Cheddar CheeseBananaFoodServing Size150g300g32g120gShredded Boneless Skinless Chicken Breast (6oz)Ole Xtreme Wellness High Fiber WrapAvocadoShredded Cheddar CheeseBaby SpinachTomato6 oz1 wrap60g32g1 cup50gSalmon Baked or GrilledSweet Potato (baked or roasted)Brussel SproutsCarrots Roasted or Steamed6 oz4 oz10 sprouts100gLow Fat Cottage CheeseFrozen Mixed Berries170g70gTOTALSDAILY 51.85716511700

1700 CALORIE SAMPLE MEAL PLAN DAY 5MealBreakfastOmelet &Bowl of OatsFoodServing Size2200g4 slices32g40gLarge EggsEgg WhitesCanadian Bacon (Kroger Brand)Shredded Cheddar CheeseUnflavored OatmealTOTALSLunchChunk Light Tuna in WaterLow Fat Cottage CheeseTuna Sandwich & Aunt Millie's 100% Whole Grain BreadSpinach Salad Shredded Cheddar CheeseBaby SpinachCucumberTomatoTOTALSDinner93/7 Lean Ground Beef PattyRed PotatoesCarrots Steamed or RoastedTOTALSSnackFage Total 2% Greek YogurtFrozen Mixed BerriesTOTALS4 oz (1 can)170g2 slices32g2 cup100g50g8oz6oz100g100g70gDAILY 1700

1700 CALORIE SAMPLE MEAL PLAN DAY 6MealBreakfastCheesy ScrambledEgg WhitesTOTALSLunchBeef & Rice Bowlwith Spinach SaladTOTALSDinnerTOTALSSnackFage Total 2% Greek YogurtEgg WhitesShredded Cheddar CheeseBananaFoodServing Size150g300g32g120g93/7 Lean Ground BeefMinute White RiceBaby SpinachCucumberTomatoShredded Cheddar Cheese8 oz28g dry2 cup100g50g32gGrilled Boneless Skinless Chicken BreastSweet Potato (baked or roasted)Broccoli Florets Steamed or Roasted6 oz6 oz150gLow Fat Cottage CheeseFrozen Mixed Berries170g70gTOTALSDAILY 1571105861651444034913540175124.7130465716781700

1700 CALORIE SAMPLE MEAL PLAN DAY 7MealBreakfastCheesy ScrambledEgg WhitesTOTALSLunchGrilled ChickenWrapTOTALSDinnerTOTALSSnackFage Total 2% Greek YogurtEgg WhitesShredded Cheddar CheeseBananaFoodServing Size150g300g32g120gShredded Boneless Skinless Chicken Breast (6oz)Ole Xtreme Wellness High Fiber WrapAvocadoShredded Cheddar CheeseBaby SpinachTomato6 oz1 wrap60g32g1 cup50gGround Turkey (93/7 lean)Sweet Potato (baked or roasted)Brussel SproutsCarrots Roasted or Steamed6 oz4 oz10 sprouts100gLow Fat Cottage CheeseFrozen Mixed Berries170g70gTOTALSDAILY .85716601700

2000 Calorie Meal PlanGrocery Shopping ListPROTEINSFATSBoneless Skinless Chicken BreastSalmon93/7 Lean Ground TurkeyCubed SteakCanadian Bacon SlicesChunk Light Tuna in WaterLarge EggsLiquid Egg WhitesFage 0% Plain Greek YogurtShredded Cheddar CheeseAvocadosKerry Gold Unsalted ButterAll Natural Peanut Butter orAll Natural Almond ButterFIBROUS CARBSSTARCHY CARBSBroccoli FloretsZucchiniCarrotsAsparagusBaby SpinachTomatoesCucumberFrozen Mixed BerriesGala ApplesBlack BeansPlain OatmealNature's Own 100% WholeGrain BreadFlour TortillasMinute White RiceUnsalted Rice CakesThomas's Plain English MuffinsSweet PotatoesRusset PotatoesBananas18