SCORE
0
YOUR
SCORE
YOUR PLAN
YOUR
CALORIES
+1
1 or less
PLAN 1
1,2001,499 calories
PLAN 2
1,5001,799 calories
PLAN 3
1,8002,099 calories
PLAN 4
2,1002,399 calories
5 or more
PLAN 5
2,4002,699 calories
SCORE
0
131160 lbs.
+1
161180 lbs.
+2
181200 lbs.
+3
201220 lbs.
+4
+5
NOTE: Your assigned Ration Plan is intended for weight loss. If you do
not wish to lose weight or you experience any discomfort while utilizing
this Plan, refer to the RATIONS FOR RESULTS NUTRITION FIELD GUIDE:
Changing Your Ration Plan for further options.
SCORE
-1
0
+1
WEEK 4
WEEK 8
Take your BEFORE photos the day prior to beginning your first workout.
When you complete the program, take your AFTER photos.
Use the TRANSFORMATION TRACKER to track your measurements
RECORD BEFORE STATS
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L . THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
CHEST
CHEST
R. ARM
R. ARM
L. ARM
L. ARM
WAIST
WAIST
HIPS
HIPS
R. THIGH
R. THIGH
L. THIGH
L . THIGH
TOTAL INCHES
TOTAL INCHES
WEIGHT
WEIGHT
Day 0
Week 4
Week 8
Weight
Day 0
Week 4
Week 8
MODIFICATION: no weights
PULL-UPS OR DEAD HANG (Maximum reps or time for hang) Perform as many
pull-ups as you can, or hang from the pull-up bar for as long as you can.
Record your reps or time here:
Day 0
Week 4
Week 8
Day 0
Week 4
Week 8
Day 0
Week 4
Week 8