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Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1102
4314: 21 Day Fix Extrem
e_Countdow
n to C
ompetition G
uide21 D
AY FIX Extrem
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-11-2014 4:40 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
Tomm
y SA
imee D
eMello
None
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:Trade G
othic (Condensed N
o. 18), Univers (67 B
old C
ondensed, 55 Rom
an, 65 Bold, 57 C
ondensed, 57 C
ondensed Oblique, 67 B
old Condensed O
blique, 55 O
blique), Minion P
ro (Regular), Zapf D
ingbats (Regular)
Images:
21X_Eating Plan_back_cov_w
1.tif (CM
YK; 566 ppi;
53%), IM
G_8583_C
over_CO
MP
_w6.tif (C
MYK
; 666 ppi; 45%
), 21X_Com
petition suit_17_w4.tif (C
MYK
; 622 ppi; 48.2%
), 21DayFixExtrem
e_4C_K
O_M
.ai (35%),
21X_CitrusB
akedCodw
ith_Broccoli_w
2.psd (CM
YK; 1000
ppi; 30%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profi le:
Gracol
Build Profi le: Gracol FM
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
IMPORTANT: 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 consult your physician before starting this Countdown to Competition. Also, listen to your body —if you are feeling light-headed or experiencing discomfort, you should return to the 21 Day Fix EXTREME Eating Plan.
© 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, Shakeology, Your Daily Dose of Dense Nutrition, 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. 21EINS1102
TALLY SHEETSThese Tally Sheets will help you keep track of your portion allotments, while on the Countdown to Competition plan.
You’ll want to make additional copies or you can fi nd the Tally Sheets at TeamBeachbody.com under GET FIT > FITNESS TOOLS > WORKOUT SHEETS.
CALORIE TARGET:CONTAINERS
EXTREME
COUNTDOWN
COUNTDOWN TO COMPETITIONTHINGS ARE ABOUT TO GET SERIOUS…it’s Autumn’s exclusive Countdown to Competition nutrition plan that she is fi nally sharing with Beachbody® and YOU.
When Autumn has a big competition or a photo shoot coming up, she doesn’t mess around. She eats to lean out, slim down, and maximize her results. This nutrition plan is how she gets it done.
Countdown to Competition is based on the concept of “carb depletion,” which is a staple in the competition world. It is designed to help you burn through those last stores of body fat—while continuing to fuel your workouts and keep you healthy. It’s not a way of eating you can do indefi nitely but it’s effective when done occasionally in short bursts.
This plan offers a very serious challenge and it’s not for everyone. It is to be used as a temporary eating plan, to get you looking your absolute best for your big event. Autumn does not recommend doing it for more than 21 days at a time. The extreme results you’ll see with the Countdown to Competition will soften once you resume a more sustainable diet. Autumn is not always in competition shape, but she always looks good.
AUTUMN’S COMPETITION REGIMEN SAMPLE DAYIf you want to eat exactly like Autumn, refer to the Container Food Group Lists in the 21 Day Fix EXTREME Eating Plan starting on page 9. Autumn is at the 1,800 Calorie Target and only eats foods marked with a ✚ symbol and skips dairy items, which are marked with a ✖.
Autumn’s NotesIf following Autumn to a “T,” then follow the Sample Day as listed. If preferred, you can:
• Replace 1 red container with 1 serving of Shakeology
• Replace 1 tsp. coconut oil with 1 blue container of avocado with 1 blue container of avocado
Tip: Autumn prefers to drink her coconut oil rather than use it for cooking. Simply place desired amount into a microwave-safe bowl and warm for 10 to 15 seconds.
MEAL 1
Oatmeal (prepared with water) Egg white (scrambled)
1 tsp. coconut oil
MEAL 2
Cod (steamed) Yams (baked or boiled)
MEAL 3
Cod (steamed) Broccoli (steamed)
1 tsp. coconut oil
MEAL 4
Cod (steamed) Broccoli (steamed)
1 tsp. coconut oil
MEAL 5
Cod (steamed) Asparagus (steamed)
1 tsp. coconut oil
MEAL 6
Cod (steamed) Asparagus (steamed)
MEAL 7
Cod (steamed) Broccoli (steamed)
MEAL 8
Cod (steamed) Asparagus (steamed)
Water
DAY:Meal 1Meal 2Meal 3Meal 4Meal 5Meal 6Meal 7Meal 8Total
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1102
4314: 21 Day Fix Extrem
e_Countdow
n to C
ompetition G
uide21 D
AY FIX Extrem
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-11-2014 4:40 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
Tomm
y SA
imee D
eMello
None
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:Trade G
othic (Condensed N
o. 18), Univers (67 B
old C
ondensed, 55 Rom
an, 65 Bold, 57 C
ondensed, 57 C
ondensed Oblique, 67 B
old Condensed O
blique, 55 O
blique), Minion P
ro (Regular), Zapf D
ingbats (Regular)
Images:
21X_Eating Plan_back_cov_w
1.tif (CM
YK; 566 ppi;
53%), IM
G_8583_C
over_CO
MP
_w6.tif (C
MYK
; 666 ppi; 45%
), 21X_Com
petition suit_17_w4.tif (C
MYK
; 622 ppi; 48.2%
), 21DayFixExtrem
e_4C_K
O_M
.ai (35%),
21X_CitrusB
akedCodw
ith_Broccoli_w
2.psd (CM
YK; 1000
ppi; 30%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profi le:
Gracol
Build Profi le: Gracol FM
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
IMPORTANT: 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 consult your physician before starting this Countdown to Competition. Also, listen to your body —if you are feeling light-headed or experiencing discomfort, you should return to the 21 Day Fix EXTREME Eating Plan.
© 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, Shakeology, Your Daily Dose of Dense Nutrition, 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. 21EINS1102
TALLY SHEETSThese Tally Sheets will help you keep track of your portion allotments, while on the Countdown to Competition plan.
You’ll want to make additional copies or you can fi nd the Tally Sheets at TeamBeachbody.com under GET FIT > FITNESS TOOLS > WORKOUT SHEETS.
CALORIE TARGET:CONTAINERS
EXTREME
COUNTDOWN
COUNTDOWN TO COMPETITIONTHINGS ARE ABOUT TO GET SERIOUS…it’s Autumn’s exclusive Countdown to Competition nutrition plan that she is fi nally sharing with Beachbody® and YOU.
When Autumn has a big competition or a photo shoot coming up, she doesn’t mess around. She eats to lean out, slim down, and maximize her results. This nutrition plan is how she gets it done.
Countdown to Competition is based on the concept of “carb depletion,” which is a staple in the competition world. It is designed to help you burn through those last stores of body fat—while continuing to fuel your workouts and keep you healthy. It’s not a way of eating you can do indefi nitely but it’s effective when done occasionally in short bursts.
This plan offers a very serious challenge and it’s not for everyone. It is to be used as a temporary eating plan, to get you looking your absolute best for your big event. Autumn does not recommend doing it for more than 21 days at a time. The extreme results you’ll see with the Countdown to Competition will soften once you resume a more sustainable diet. Autumn is not always in competition shape, but she always looks good.
AUTUMN’S COMPETITION REGIMEN SAMPLE DAYIf you want to eat exactly like Autumn, refer to the Container Food Group Lists in the 21 Day Fix EXTREME Eating Plan starting on page 9. Autumn is at the 1,800 Calorie Target and only eats foods marked with a ✚ symbol and skips dairy items, which are marked with a ✖.
Autumn’s NotesIf following Autumn to a “T,” then follow the Sample Day as listed. If preferred, you can:
• Replace 1 red container with 1 serving of Shakeology
• Replace 1 tsp. coconut oil with 1 blue container of avocado with 1 blue container of avocado
Tip: Autumn prefers to drink her coconut oil rather than use it for cooking. Simply place desired amount into a microwave-safe bowl and warm for 10 to 15 seconds.
MEAL 1
Oatmeal (prepared with water) Egg white (scrambled)
1 tsp. coconut oil
MEAL 2
Cod (steamed) Yams (baked or boiled)
MEAL 3
Cod (steamed) Broccoli (steamed)
1 tsp. coconut oil
MEAL 4
Cod (steamed) Broccoli (steamed)
1 tsp. coconut oil
MEAL 5
Cod (steamed) Asparagus (steamed)
1 tsp. coconut oil
MEAL 6
Cod (steamed) Asparagus (steamed)
MEAL 7
Cod (steamed) Broccoli (steamed)
MEAL 8
Cod (steamed) Asparagus (steamed)
Water
DAY:Meal 1Meal 2Meal 3Meal 4Meal 5Meal 6Meal 7Meal 8Total
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1102
4314: 21 Day Fix Extrem
e_Countdow
n to C
ompetition G
uide21 D
AY FIX Extrem
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-11-2014 4:40 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
Tomm
y SA
imee D
eMello
None
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:M
inion Pro (R
egular), Univers (67 B
old Condensed, 55
Rom
an, 65 Bold, 59 U
ltra Condensed, 55 O
blique, 67 Bold
Condensed O
blique, 57 Condensed O
blique, 57 Condensed),
Helvetica N
eue (55 Rom
an)
Images:
21X_Eating Plan_back_cov_w
1.tif (CM
YK; 566 ppi; 53%
), 21X_lunged w
ide grip row, palm
s in (upper)_29_w2.tif
(CM
YK; 928 ppi; 32.3%
), 21DF_FO
OD
_GR
OU
P_P
RO
TEIN_
SALA
D_1699_21X_CTC
_Guide_w
1.tif (CM
YK; 1109 ppi;
27.03%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol FM
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
OTHER WAYS TO GET IT DONEKeep in mind that Autumn is a professional athlete. If Countdown to Competition is too extreme for you, here are other strategies to consider:
A. For the first 2 weeks, use the 21 Day Fix EXTREME Eating Plan, then for the final week use the Countdown to Competition plan.
B. Reverse the days in the Countdown to Competition Calendar. Eat one Countdown to Competition day and two 21 Day Fix EXTREME Eating Plan days. This may feel easier and give you a good gauge of how extreme you want to be.
Most importantly, don’t be afraid to pull the plug if the Countdown to Competition plan isn’t working for you. If you lack energy, have nagging headaches, your workouts are seriously suffering, if you feel awful, or experience other discomfort, then switch back to the 21 Day Fix EXTREME Eating Plan. Remember, “carb depletion” plans are extreme. Even professionals struggle to do them and your results will be great with either plan you choose.
2 3HOW TO GET IT DONE
DETERMINE THE TWO CALORIE CHARTS TO USE.
A. See page 4 in your 21 Day Fix® EXTREME Eating Plan to determine your Calorie Target.
B. Using that Calorie Target, see below to determine which Countdown to Competition Calorie Chart you should use.
C. The teal column of the Calorie Chart will be for your EXTREME Eating Plan days. The purple column will be for your Countdown to Competition or carb depletion eating days.
D. Using your Calorie Chart, follow the Countdown to Competition Calendar for the next 21 days.
CALORIE CHARTS
1
teal = EXTREME Eating Plan dayspurple = Countdown to Competition or “carb depletion” eating days
USE THE COUNTDOWN TO COMPETITION CALENDARA. For the next three weeks, alternate two days on Countdown
to Competition with one day on EXTREME Eating Plan.
B. Space your meals approximately two hours apart. That means about eight meals a day on both Countdown to Competition and EXTREME Eating Plans.
C. There’s no need to alter your workout schedule. Continue with the workout calendar as provided in the START HERE guide.
D. Coffee, tea, and water recommendations remain the same as stated in the EXTREME Eating Plan.
Tip: After completing Countdown to Competition Autumn recommends following the EXTREME Eating Plan for a week or two, to gradually introduce carbs back into your diet.
And don’t forget to drink Shakeology®! Your Daily Dose of Dense Nutrition® is a great way to restore any nutrients that may have been depleted as you were getting competition-ready.
COUNTDOWN TO COMPETITION CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
CONTAINERS1,200–1,499 CALORIES
1,500–1,799CALORIES
1,800–2,099 CALORIES
2,100–2,299 CALORIES
2,300–2,499 CALORIES
2,500–2,800 CALORIES
3 3 4 4 5 5 6 6 7 7 8 8
2 0 3 0 3 0 4 0 5 0 5 0
4 6 4 7 5 9 6 10 6 11 7 12
2 1 3 1 4 2 4 3 5 3 5 3
1 0 1 0 1 0 1 0 1 0 1 0
1 0 1 0 1 0 1 0 1 0 1 0
2 3 4 3 5 4 6 5 7 6 8 6
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1102
4314: 21 Day Fix Extrem
e_Countdow
n to C
ompetition G
uide21 D
AY FIX Extrem
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-11-2014 4:40 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
Tomm
y SA
imee D
eMello
None
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:M
inion Pro (R
egular), Univers (67 B
old Condensed, 55
Rom
an, 65 Bold, 59 U
ltra Condensed, 55 O
blique, 67 Bold
Condensed O
blique, 57 Condensed O
blique, 57 Condensed),
Helvetica N
eue (55 Rom
an)
Images:
21X_Eating Plan_back_cov_w
1.tif (CM
YK; 566 ppi; 53%
), 21X_lunged w
ide grip row, palm
s in (upper)_29_w2.tif
(CM
YK; 928 ppi; 32.3%
), 21DF_FO
OD
_GR
OU
P_P
RO
TEIN_
SALA
D_1699_21X_CTC
_Guide_w
1.tif (CM
YK; 1109 ppi;
27.03%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol FM
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
OTHER WAYS TO GET IT DONEKeep in mind that Autumn is a professional athlete. If Countdown to Competition is too extreme for you, here are other strategies to consider:
A. For the first 2 weeks, use the 21 Day Fix EXTREME Eating Plan, then for the final week use the Countdown to Competition plan.
B. Reverse the days in the Countdown to Competition Calendar. Eat one Countdown to Competition day and two 21 Day Fix EXTREME Eating Plan days. This may feel easier and give you a good gauge of how extreme you want to be.
Most importantly, don’t be afraid to pull the plug if the Countdown to Competition plan isn’t working for you. If you lack energy, have nagging headaches, your workouts are seriously suffering, if you feel awful, or experience other discomfort, then switch back to the 21 Day Fix EXTREME Eating Plan. Remember, “carb depletion” plans are extreme. Even professionals struggle to do them and your results will be great with either plan you choose.
2 3HOW TO GET IT DONE
DETERMINE THE TWO CALORIE CHARTS TO USE.
A. See page 4 in your 21 Day Fix® EXTREME Eating Plan to determine your Calorie Target.
B. Using that Calorie Target, see below to determine which Countdown to Competition Calorie Chart you should use.
C. The teal column of the Calorie Chart will be for your EXTREME Eating Plan days. The purple column will be for your Countdown to Competition or carb depletion eating days.
D. Using your Calorie Chart, follow the Countdown to Competition Calendar for the next 21 days.
CALORIE CHARTS
1
teal = EXTREME Eating Plan dayspurple = Countdown to Competition or “carb depletion” eating days
USE THE COUNTDOWN TO COMPETITION CALENDARA. For the next three weeks, alternate two days on Countdown
to Competition with one day on EXTREME Eating Plan.
B. Space your meals approximately two hours apart. That means about eight meals a day on both Countdown to Competition and EXTREME Eating Plans.
C. There’s no need to alter your workout schedule. Continue with the workout calendar as provided in the START HERE guide.
D. Coffee, tea, and water recommendations remain the same as stated in the EXTREME Eating Plan.
Tip: After completing Countdown to Competition Autumn recommends following the EXTREME Eating Plan for a week or two, to gradually introduce carbs back into your diet.
And don’t forget to drink Shakeology®! Your Daily Dose of Dense Nutrition® is a great way to restore any nutrients that may have been depleted as you were getting competition-ready.
COUNTDOWN TO COMPETITION CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
CONTAINERS1,200–1,499 CALORIES
1,500–1,799CALORIES
1,800–2,099 CALORIES
2,100–2,299 CALORIES
2,300–2,499 CALORIES
2,500–2,800 CALORIES
3 3 4 4 5 5 6 6 7 7 8 8
2 0 3 0 3 0 4 0 5 0 5 0
4 6 4 7 5 9 6 10 6 11 7 12
2 1 3 1 4 2 4 3 5 3 5 3
1 0 1 0 1 0 1 0 1 0 1 0
1 0 1 0 1 0 1 0 1 0 1 0
2 3 4 3 5 4 6 5 7 6 8 6
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1102
4314: 21 Day Fix Extrem
e_Countdow
n to C
ompetition G
uide21 D
AY FIX Extrem
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-11-2014 4:40 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
Tomm
y SA
imee D
eMello
None
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:M
inion Pro (R
egular), Univers (67 B
old Condensed, 55
Rom
an, 65 Bold, 59 U
ltra Condensed, 55 O
blique, 67 Bold
Condensed O
blique, 57 Condensed O
blique, 57 Condensed),
Helvetica N
eue (55 Rom
an)
Images:
21X_Eating Plan_back_cov_w
1.tif (CM
YK; 566 ppi; 53%
), 21X_lunged w
ide grip row, palm
s in (upper)_29_w2.tif
(CM
YK; 928 ppi; 32.3%
), 21DF_FO
OD
_GR
OU
P_P
RO
TEIN_
SALA
D_1699_21X_CTC
_Guide_w
1.tif (CM
YK; 1109 ppi;
27.03%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol FM
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
OTHER WAYS TO GET IT DONEKeep in mind that Autumn is a professional athlete. If Countdown to Competition is too extreme for you, here are other strategies to consider:
A. For the first 2 weeks, use the 21 Day Fix EXTREME Eating Plan, then for the final week use the Countdown to Competition plan.
B. Reverse the days in the Countdown to Competition Calendar. Eat one Countdown to Competition day and two 21 Day Fix EXTREME Eating Plan days. This may feel easier and give you a good gauge of how extreme you want to be.
Most importantly, don’t be afraid to pull the plug if the Countdown to Competition plan isn’t working for you. If you lack energy, have nagging headaches, your workouts are seriously suffering, if you feel awful, or experience other discomfort, then switch back to the 21 Day Fix EXTREME Eating Plan. Remember, “carb depletion” plans are extreme. Even professionals struggle to do them and your results will be great with either plan you choose.
2 3HOW TO GET IT DONE
DETERMINE THE TWO CALORIE CHARTS TO USE.
A. See page 4 in your 21 Day Fix® EXTREME Eating Plan to determine your Calorie Target.
B. Using that Calorie Target, see below to determine which Countdown to Competition Calorie Chart you should use.
C. The teal column of the Calorie Chart will be for your EXTREME Eating Plan days. The purple column will be for your Countdown to Competition or carb depletion eating days.
D. Using your Calorie Chart, follow the Countdown to Competition Calendar for the next 21 days.
CALORIE CHARTS
1
teal = EXTREME Eating Plan dayspurple = Countdown to Competition or “carb depletion” eating days
USE THE COUNTDOWN TO COMPETITION CALENDARA. For the next three weeks, alternate two days on Countdown
to Competition with one day on EXTREME Eating Plan.
B. Space your meals approximately two hours apart. That means about eight meals a day on both Countdown to Competition and EXTREME Eating Plans.
C. There’s no need to alter your workout schedule. Continue with the workout calendar as provided in the START HERE guide.
D. Coffee, tea, and water recommendations remain the same as stated in the EXTREME Eating Plan.
Tip: After completing Countdown to Competition Autumn recommends following the EXTREME Eating Plan for a week or two, to gradually introduce carbs back into your diet.
And don’t forget to drink Shakeology®! Your Daily Dose of Dense Nutrition® is a great way to restore any nutrients that may have been depleted as you were getting competition-ready.
COUNTDOWN TO COMPETITION CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
CONTAINERS1,200–1,499 CALORIES
1,500–1,799CALORIES
1,800–2,099 CALORIES
2,100–2,299 CALORIES
2,300–2,499 CALORIES
2,500–2,800 CALORIES
3 3 4 4 5 5 6 6 7 7 8 8
2 0 3 0 3 0 4 0 5 0 5 0
4 6 4 7 5 9 6 10 6 11 7 12
2 1 3 1 4 2 4 3 5 3 5 3
1 0 1 0 1 0 1 0 1 0 1 0
1 0 1 0 1 0 1 0 1 0 1 0
2 3 4 3 5 4 6 5 7 6 8 6
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1102
4314: 21 Day Fix Extrem
e_Countdow
n to C
ompetition G
uide21 D
AY FIX Extrem
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-11-2014 4:40 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
Tomm
y SA
imee D
eMello
None
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:M
inion Pro (R
egular), Univers (67 B
old Condensed, 55
Rom
an, 65 Bold, 59 U
ltra Condensed, 55 O
blique, 67 Bold
Condensed O
blique, 57 Condensed O
blique, 57 Condensed),
Helvetica N
eue (55 Rom
an)
Images:
21X_Eating Plan_back_cov_w
1.tif (CM
YK; 566 ppi; 53%
), 21X_lunged w
ide grip row, palm
s in (upper)_29_w2.tif
(CM
YK; 928 ppi; 32.3%
), 21DF_FO
OD
_GR
OU
P_P
RO
TEIN_
SALA
D_1699_21X_CTC
_Guide_w
1.tif (CM
YK; 1109 ppi;
27.03%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profile:
Gracol
Build Profile: Gracol FM
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
OTHER WAYS TO GET IT DONEKeep in mind that Autumn is a professional athlete. If Countdown to Competition is too extreme for you, here are other strategies to consider:
A. For the first 2 weeks, use the 21 Day Fix EXTREME Eating Plan, then for the final week use the Countdown to Competition plan.
B. Reverse the days in the Countdown to Competition Calendar. Eat one Countdown to Competition day and two 21 Day Fix EXTREME Eating Plan days. This may feel easier and give you a good gauge of how extreme you want to be.
Most importantly, don’t be afraid to pull the plug if the Countdown to Competition plan isn’t working for you. If you lack energy, have nagging headaches, your workouts are seriously suffering, if you feel awful, or experience other discomfort, then switch back to the 21 Day Fix EXTREME Eating Plan. Remember, “carb depletion” plans are extreme. Even professionals struggle to do them and your results will be great with either plan you choose.
2 3HOW TO GET IT DONE
DETERMINE THE TWO CALORIE CHARTS TO USE.
A. See page 4 in your 21 Day Fix® EXTREME Eating Plan to determine your Calorie Target.
B. Using that Calorie Target, see below to determine which Countdown to Competition Calorie Chart you should use.
C. The teal column of the Calorie Chart will be for your EXTREME Eating Plan days. The purple column will be for your Countdown to Competition or carb depletion eating days.
D. Using your Calorie Chart, follow the Countdown to Competition Calendar for the next 21 days.
CALORIE CHARTS
1
teal = EXTREME Eating Plan dayspurple = Countdown to Competition or “carb depletion” eating days
USE THE COUNTDOWN TO COMPETITION CALENDARA. For the next three weeks, alternate two days on Countdown
to Competition with one day on EXTREME Eating Plan.
B. Space your meals approximately two hours apart. That means about eight meals a day on both Countdown to Competition and EXTREME Eating Plans.
C. There’s no need to alter your workout schedule. Continue with the workout calendar as provided in the START HERE guide.
D. Coffee, tea, and water recommendations remain the same as stated in the EXTREME Eating Plan.
Tip: After completing Countdown to Competition Autumn recommends following the EXTREME Eating Plan for a week or two, to gradually introduce carbs back into your diet.
And don’t forget to drink Shakeology®! Your Daily Dose of Dense Nutrition® is a great way to restore any nutrients that may have been depleted as you were getting competition-ready.
COUNTDOWN TO COMPETITION CALENDAR
DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
DAY 8 DAY 9 DAY 10 DAY 11 DAY 12 DAY 13 DAY 14
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
DAY 15 DAY 16 DAY 17 DAY 18 DAY 19 DAY 20 DAY 21
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
EXTREME EATING PLAN
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
COUNTDOWN TO COMPETITION
CONTAINERS1,200–1,499 CALORIES
1,500–1,799CALORIES
1,800–2,099 CALORIES
2,100–2,299 CALORIES
2,300–2,499 CALORIES
2,500–2,800 CALORIES
3 3 4 4 5 5 6 6 7 7 8 8
2 0 3 0 3 0 4 0 5 0 5 0
4 6 4 7 5 9 6 10 6 11 7 12
2 1 3 1 4 2 4 3 5 3 5 3
1 0 1 0 1 0 1 0 1 0 1 0
1 0 1 0 1 0 1 0 1 0 1 0
2 3 4 3 5 4 6 5 7 6 8 6
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1102
4314: 21 Day Fix Extrem
e_Countdow
n to C
ompetition G
uide21 D
AY FIX Extrem
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-11-2014 4:40 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
Tomm
y SA
imee D
eMello
None
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:Trade G
othic (Condensed N
o. 18), Univers (67 B
old C
ondensed, 55 Rom
an, 65 Bold, 57 C
ondensed, 57 C
ondensed Oblique, 67 B
old Condensed O
blique, 55 O
blique), Minion P
ro (Regular), Zapf D
ingbats (Regular)
Images:
21X_Eating Plan_back_cov_w
1.tif (CM
YK; 566 ppi;
53%), IM
G_8583_C
over_CO
MP
_w6.tif (C
MYK
; 666 ppi; 45%
), 21X_Com
petition suit_17_w4.tif (C
MYK
; 622 ppi; 48.2%
), 21DayFixExtrem
e_4C_K
O_M
.ai (35%),
21X_CitrusB
akedCodw
ith_Broccoli_w
2.psd (CM
YK; 1000
ppi; 30%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profi le:
Gracol
Build Profi le: Gracol FM
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
IMPORTANT: 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 consult your physician before starting this Countdown to Competition. Also, listen to your body —if you are feeling light-headed or experiencing discomfort, you should return to the 21 Day Fix EXTREME Eating Plan.
© 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, Shakeology, Your Daily Dose of Dense Nutrition, 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. 21EINS1102
TALLY SHEETSThese Tally Sheets will help you keep track of your portion allotments, while on the Countdown to Competition plan.
You’ll want to make additional copies or you can fi nd the Tally Sheets at TeamBeachbody.com under GET FIT > FITNESS TOOLS > WORKOUT SHEETS.
CALORIE TARGET:CONTAINERS
EXTREME
COUNTDOWN
COUNTDOWN TO COMPETITIONTHINGS ARE ABOUT TO GET SERIOUS…it’s Autumn’s exclusive Countdown to Competition nutrition plan that she is fi nally sharing with Beachbody® and YOU.
When Autumn has a big competition or a photo shoot coming up, she doesn’t mess around. She eats to lean out, slim down, and maximize her results. This nutrition plan is how she gets it done.
Countdown to Competition is based on the concept of “carb depletion,” which is a staple in the competition world. It is designed to help you burn through those last stores of body fat—while continuing to fuel your workouts and keep you healthy. It’s not a way of eating you can do indefi nitely but it’s effective when done occasionally in short bursts.
This plan offers a very serious challenge and it’s not for everyone. It is to be used as a temporary eating plan, to get you looking your absolute best for your big event. Autumn does not recommend doing it for more than 21 days at a time. The extreme results you’ll see with the Countdown to Competition will soften once you resume a more sustainable diet. Autumn is not always in competition shape, but she always looks good.
AUTUMN’S COMPETITION REGIMEN SAMPLE DAYIf you want to eat exactly like Autumn, refer to the Container Food Group Lists in the 21 Day Fix EXTREME Eating Plan starting on page 9. Autumn is at the 1,800 Calorie Target and only eats foods marked with a ✚ symbol and skips dairy items, which are marked with a ✖.
Autumn’s NotesIf following Autumn to a “T,” then follow the Sample Day as listed. If preferred, you can:
• Replace 1 red container with 1 serving of Shakeology
• Replace 1 tsp. coconut oil with 1 blue container of avocado with 1 blue container of avocado
Tip: Autumn prefers to drink her coconut oil rather than use it for cooking. Simply place desired amount into a microwave-safe bowl and warm for 10 to 15 seconds.
MEAL 1
Oatmeal (prepared with water) Egg white (scrambled)
1 tsp. coconut oil
MEAL 2
Cod (steamed) Yams (baked or boiled)
MEAL 3
Cod (steamed) Broccoli (steamed)
1 tsp. coconut oil
MEAL 4
Cod (steamed) Broccoli (steamed)
1 tsp. coconut oil
MEAL 5
Cod (steamed) Asparagus (steamed)
1 tsp. coconut oil
MEAL 6
Cod (steamed) Asparagus (steamed)
MEAL 7
Cod (steamed) Broccoli (steamed)
MEAL 8
Cod (steamed) Asparagus (steamed)
Water
DAY:Meal 1Meal 2Meal 3Meal 4Meal 5Meal 6Meal 7Meal 8Total
Round #:
IRF/SKU:Job N
ame:
Brand Team:
Pages:Live:Trim
:Bleed:
Built at: Printed at:Date:
21EINS1102
4314: 21 Day Fix Extrem
e_Countdow
n to C
ompetition G
uide21 D
AY FIX Extrem
2None
19.75” x 7.125”20” x 7.375”
100%N
one11-11-2014 4:40 P
M
Creative DirectorSenior Art DirectorArt Director/DesignerCopyw
riterProofreaderResearch &
Development
Quality Assurance Manager
Product Development
Business ApprovalSenior Package EngineerOpsLegal
Production Artist
David C
Tomm
y SA
imee D
eMello
None
L. FeyN
/AN
/AH
eather Church
Lindsay William
sN
/AStephanie K
aseman
Kush D
Faviola FernandezB
ertie Barajas
❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏❏
❏
❏❏
Approvals:Approved:
Must Review
:Fonts:Trade G
othic (Condensed N
o. 18), Univers (67 B
old C
ondensed, 55 Rom
an, 65 Bold, 57 C
ondensed, 57 C
ondensed Oblique, 67 B
old Condensed O
blique, 55 O
blique), Minion P
ro (Regular), Zapf D
ingbats (Regular)
Images:
21X_Eating Plan_back_cov_w
1.tif (CM
YK; 566 ppi;
53%), IM
G_8583_C
over_CO
MP
_w6.tif (C
MYK
; 666 ppi; 45%
), 21X_Com
petition suit_17_w4.tif (C
MYK
; 622 ppi; 48.2%
), 21DayFixExtrem
e_4C_K
O_M
.ai (35%),
21X_CitrusB
akedCodw
ith_Broccoli_w
2.psd (CM
YK; 1000
ppi; 30%)
Colors: C
yan, M
agenta, Yellow
, B
lack
Final Delivery Color Profi le:
Gracol
Build Profi le: Gracol FM
INITIA
LIN
ITIAL
BuyerSourcer
Apprvd ❏Apprvd ❏
Creative Serv Mgr
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
INITIA
LIN
ITIAL
IMPORTANT: 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 consult your physician before starting this Countdown to Competition. Also, listen to your body —if you are feeling light-headed or experiencing discomfort, you should return to the 21 Day Fix EXTREME Eating Plan.
© 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21 Day Fix, Shakeology, Your Daily Dose of Dense Nutrition, 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. 21EINS1102
TALLY SHEETSThese Tally Sheets will help you keep track of your portion allotments, while on the Countdown to Competition plan.
You’ll want to make additional copies or you can fi nd the Tally Sheets at TeamBeachbody.com under GET FIT > FITNESS TOOLS > WORKOUT SHEETS.
CALORIE TARGET:CONTAINERS
EXTREME
COUNTDOWN
COUNTDOWN TO COMPETITIONTHINGS ARE ABOUT TO GET SERIOUS…it’s Autumn’s exclusive Countdown to Competition nutrition plan that she is fi nally sharing with Beachbody® and YOU.
When Autumn has a big competition or a photo shoot coming up, she doesn’t mess around. She eats to lean out, slim down, and maximize her results. This nutrition plan is how she gets it done.
Countdown to Competition is based on the concept of “carb depletion,” which is a staple in the competition world. It is designed to help you burn through those last stores of body fat—while continuing to fuel your workouts and keep you healthy. It’s not a way of eating you can do indefi nitely but it’s effective when done occasionally in short bursts.
This plan offers a very serious challenge and it’s not for everyone. It is to be used as a temporary eating plan, to get you looking your absolute best for your big event. Autumn does not recommend doing it for more than 21 days at a time. The extreme results you’ll see with the Countdown to Competition will soften once you resume a more sustainable diet. Autumn is not always in competition shape, but she always looks good.
AUTUMN’S COMPETITION REGIMEN SAMPLE DAYIf you want to eat exactly like Autumn, refer to the Container Food Group Lists in the 21 Day Fix EXTREME Eating Plan starting on page 9. Autumn is at the 1,800 Calorie Target and only eats foods marked with a ✚ symbol and skips dairy items, which are marked with a ✖.
Autumn’s NotesIf following Autumn to a “T,” then follow the Sample Day as listed. If preferred, you can:
• Replace 1 red container with 1 serving of Shakeology
• Replace 1 tsp. coconut oil with 1 blue container of avocado with 1 blue container of avocado
Tip: Autumn prefers to drink her coconut oil rather than use it for cooking. Simply place desired amount into a microwave-safe bowl and warm for 10 to 15 seconds.
MEAL 1
Oatmeal (prepared with water) Egg white (scrambled)
1 tsp. coconut oil
MEAL 2
Cod (steamed) Yams (baked or boiled)
MEAL 3
Cod (steamed) Broccoli (steamed)
1 tsp. coconut oil
MEAL 4
Cod (steamed) Broccoli (steamed)
1 tsp. coconut oil
MEAL 5
Cod (steamed) Asparagus (steamed)
1 tsp. coconut oil
MEAL 6
Cod (steamed) Asparagus (steamed)
MEAL 7
Cod (steamed) Broccoli (steamed)
MEAL 8
Cod (steamed) Asparagus (steamed)
Water
DAY:Meal 1Meal 2Meal 3Meal 4Meal 5Meal 6Meal 7Meal 8Total