7-DAY ABsantistore.s3.amazonaws.com/insantity/InsanityMax30_FoodTracker... · Round #: IRF/SKU: Job...

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IMINS11033844_Insanity Max 30 (blitz) Product Print Collateral (7 Day Ab Maximizer)INSANITY MAX 30

244.5” x 4.5”5” x 5”5.25” x 5.25”

100%None9-11-2014 11:46 AM

Creative DirectorSenior Art DirectorArt Director/DesignerCopywriterProofreaderResearch & DevelopmentQuality Assurance ManagerProduct DevelopmentBusiness ApprovalSenior Package EngineerOpsLegal

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David ColemanTommy SteeleRania MsallemN/ALyn FeyN/AN/ALara Ross/Allie E.Keith QueenN/ALisa LuuKush Desai

Derwin Villarin Steve Huang

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Approvals: Approved: Must Review: Fonts:DIN (Medium), Helvetica Neue (55 Roman), Trade Gothic (Bold Condensed No. 20)

Images:I30_7DayAbMax_Cvr_w2.psd (CMYK; 678 ppi; 44.24%), DROPS_25X25_w3_GRACoL_4C_InsideBackCVR_w1.psd (CMYK; 997 ppi; 30.09%), InsMax30_white_red-4C_M.ai (51.72%), BB_Logo_Horiz_KO_M.ai (44.12%, 45.5%)

Colors: Cyan, Magenta, Yellow, Black

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Front Plus Cover

Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions, issues with blood sugar regulation, or if you are pregnant or breast feeding, please make sure you consult your medical provider before starting this nutrition plan.

© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the INSANITY MAX:30, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. IMINS1103

Back Plus Cover

7-DAY ABMAXIMIZER

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Approvals: Approved: Must Review: Fonts:Trade Gothic (Bold Condensed No. 20), DIN (Medium)

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7-DAY AB MAXIMIZER GUIDEWE DESIGNED THIS PLAN AS A WAY TO DROP A FEW POUNDS AND GET YOUR ABS POPPIN’ ALL IN A WEEK’S TIME.

IT’S PERFECT TO USE WHEN YOU HAVE A VACATION OR SPECIAL EVENT COMING UP AND WANT TO LOOK YOUR AB-SOLUTE BEST!

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Select PLAN A (under 150 pounds) or PLAN B (over 150 pounds) and refer to the DAILY FOOD CHARTS on the next page. These charts show you how much food you’re allowed to eat each day.

Eat 5 meals a day. Use the MINI FOOD DIRECTORY starting on pg. 9 to plan your meals. For a complete list of foods, check out the FOOD DIRECTORY in the NUTRITION TO THE MAX guide.

LET’S GET STARTED

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• IMPORTANT TIP: This guide is not meant to be incorporated into your 60-day transformation. If you’re looking for extra focus on your abs during your first 60 days of INSANITY MAX:30™, we recommend you follow the Ab Maximizer Calendar and Nutrition to the Max guide instead.

Use the 7-DAY JOURNAL to keep track of what to eat and which workouts to do each day.

For EXTREME RESULTS, follow the instructions on pg. 22 or look for the Extreme Results Tip listed on Days 3–7 in the journal.

LET’S GET STARTED

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DAILY FOOD CHARTS P L A N A ( < 1 5 0 p o u n d s )

3 VEGGIES

1 FRUITS

5 PROTEINS

1 CARBS

1 HEALTHY FATS

1 SEEDS & DRESSINGS

2 OILS & NUT BUTTERS

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8P L A N B ( > 1 5 0 p o u n d s )

5 VEGGIES

1 FRUITS

5 PROTEINS

2 CARBS

1 HEALTHY FATS

1 SEEDS & DRESSINGS

4 OILS & NUT BUTTERS

DRINK AT LEAST GLASSES OF WATER EVERY DAY!

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MINI FOOD DIRECTORY

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VEGGIES Kale 1 cup cooked or raw

Collard greens 1 cup cooked or raw

Spinach 1 cup cooked or raw

Brussels sprouts 1 cup chopped or 5 medium

Broccoli 1 cup chopped

Asparagus 10 large spears

Cucumbers 1 cup sliced

Celery 1 cup sliced

Lettuce (NOT iceberg) 1 cup chopped

Mushrooms 1 cup sliced

Radishes 1 cup sliced

Onions 1 cup chopped

FRUITS Strawberries 1 cup

Watermelon 1 cup diced

Cantaloupe 1 cup diced

Orange 1 cup sections or 1 medium

Tangerine 2 small

Apple 1 cup sliced or 1 small

Banana ½ large9

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PROTEINS Boneless, skinless

chicken or turkey breast¾ cup diced, cooked

Lean ground chicken or turkey (≥ 93% lean)

¾ cup diced, cooked

Fish, fresh water (catfish, tilapia, trout)

¾ cup flaked, cooked

Fish, cold water, wild caught (cod, salmon, halibut, tuna)

¾ cup flaked, cooked

Game: lean ground (≥ 95% lean) ¾ cup diced, cooked

Eggs 2 large

Egg whites 8 large

Greek yogurt ¾ cup plain, 1%

Shakeology® 1 scoop

CARBS Sweet potato ½ cup diced

Yams ½ cup diced

Quinoa ½ cup cooked

Bread, whole-grain 1 slice

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HEALTHY FATS Avocado ¼ cup mashed or ¼ medium

Raw nuts 12 whole almonds, 8 whole cashews,10 pecan halves, 14 whole peanuts,20 whole pistachios, or 8 walnut halves

SEEDS & DRESSINGS Raw seeds

(pumpkin, sunflower, sesame)

2 Tbsp.

Flaxseed 2 Tbsp. ground

Olives 10 medium

OILS & NUT BUTTERS Extra-virgin olive oil 1 tsp.

Coconut oil 1 tsp.

Flaxseed oil 1 tsp.

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Approvals: Approved: Must Review: Fonts:Minion Pro (Regular), Trade Gothic (Bold Condensed No. 20, Medium, Bold No. 2)

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7-DAY JOURNALUse this journal that follows and fill in the foods you eat for each of the 7 days from the lists that follow. We’ve given you a sample to follow as a guide.

• For an electronic version of the journal and/or to make copies, go to TeamBeachbody.com under the GET FIT > FITNESS TOOLS > WORKOUT SHEETS > MAX 30 JOURNAL PAGES

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Approvals: Approved: Must Review: Fonts:Trade Gothic (Bold Condensed No. 20, Medium, Condensed No. 18), Minion Pro (Regular)

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DAY 1BREAKFAST: 1 PROTEIN 1 CARB FOR PLAN B: ADD 1 VEGGIE

SNACK: SHAKEOLOGY 1 FRUIT

LUNCH: 1 VEGGIE 1 PROTEIN 1 HEALTHY FAT 1 OIL & NUT BUTTERFOR PLAN B: ADD 1 CARB 1 OIL & NUT BUTTER

SNACK: 1 PROTEIN 1 VEGGIE

DINNER: 1 PROTEIN 1 VEGGIE 1 SEED & DRESSING 1 OIL & NUT BUTTERFOR PLAN B: ADD 1 VEGGIE 1 OIL & NUT BUTTER

DAILY WORKOUT: MAX OUT:15 AND 360° ABSTAKE YOUR “BEFORE” PHOTOS AND MEASUREMENTS.

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BREAKFAST: 1 PROTEIN 1 CARB FOR PLAN B: ADD 1 VEGGIE


LUNCH: 1 VEGGIE 1 PROTEIN 1 HEALTHY FAT 1 OIL & NUT BUTTER FOR PLAN B: ADD 1 CARB 1 OIL & NUT BUTTER


DINNER: 1 PROTEIN 1 VEGGIE 1 SEED & DRESSING 1 OIL & NUT BUTTER FOR PLAN B: ADD 1 VEGGIE 1 OIL & NUT BUTTER

DAY 2

DAILY WORKOUT: MAX OUT:15 AND MAX OUT ABS15

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EXTREME RESULTS TIP: DRINK 1–2 GALLONS OF WATER, AND ADD MINIMAL SALT TO YOUR FOOD.

DAILY WORKOUT: MAX OUT:15 AND 360° ABS16

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DAY 4


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DAILY WORKOUT: MAX OUT:15 AND MAX OUT ABS18

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DAY 6


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DAILY WORKOUT: MAX OUT:15 AND MAX OUT ABSTAKE YOUR “AFTER” PHOTOS AND MEASUREMENTS TOMORROW MORNING.

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DAY 7 EXTREME RESULTS

BREAKFAST: 1 FRUIT

SNACK: 1 FRUIT

LUNCH: 1 CARB

SNACK: 1 CARB

DINNER: 1 CARB

EXTREME RESULTS TIP: NO WATER AND NO SALT

DAILY WORKOUT: MAX OUT:15 AND MAX OUT ABSTAKE YOUR “AFTER” PHOTOS AND MEASUREMENTS TOMORROW MORNING.

IF YOU WANT EXTREME RESULTS, ONLY EAT THE FOOD PRESCRIBED BELOW. OTHERWISE, FOLLOW THE DAY 7 GUIDE ON THE OPPOSITE PAGE.

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IF YOU WANT TO MAXIMIZE YOUR RESULTS AND LOOK EVEN MORE RIPPED for that special occasion, try these extreme measures. But only follow these instructions for Days 3–7. This program is NOT meant to be done any longer.

WHY DOES THIS WORK? This process creates a flushing effect, sucking your muscles up against your skin. The carbs on the last day fill your muscle glycogen, helping your muscles “pop.”

The day of your event, follow the same plan as Day 7, drinking as little water as possible until your close-up or big reveal is done. Then be sure to drink, eat, and enjoy yourself! Of course, if this is too extreme, or if you start to feel light-headed or experience other discomfort, you should stop and add water and food to your diet. Remember, always listen to your body.

WANT EXTREME RESULTS?

1. On Days 3, 4, 5, and 6 of the plan, drink 1 to 2 gallons

of water per day, and add a little salt to your food. 2. The day before your event or Day 7 of the plan, stop

drinking water and eat no salt. Eat 1 portion of fruit every three hours before noon, then 1 portion of carbs every three hours after.

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7-DAY AB MAXIMIZER GUIDEWE DESIGNED THIS PLAN AS A WAY TO DROP A FEW POUNDS AND GET YOUR ABS POPPIN’ ALL IN A WEEK’S TIME.

IT’S PERFECT TO USE WHEN YOU HAVE A VACATION OR SPECIAL EVENT COMING UP AND WANT TO LOOK YOUR AB-SOLUTE BEST!

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Remember, everybody is different, so if you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions, issues with blood sugar regulation, or if you are pregnant or breast feeding, please make sure you consult your medical provider before starting this nutrition plan.

© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the INSANITY MAX:30, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and other intellectual property. If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com. For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com. IMINS1103

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