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THE BASICS FOR GETTING MAXIMUM RESULTS WITH YOUR PROGRAM
MEASURE & WEIGH
When you begin, you need to weigh and measure yourself before getting started. (Use the Weights & Measurements Chart in this packet.) No matter what, be sure you take your starting weights and measurements. This is very important for us to see what our results are, exactly, not just by trying to “eye ball” it. The tape measure never distorts the truth, unlike the scale. This program is based on the idea of balanced nutrition and calorie control, which will starve the fat, but keep feeding the muscle. Don’t let the scale deceive you! Inch loss is what’s going to get you back into those clothes that you can’t fit into now. Also, it is imperative that you take a “before” picture as well, this is true no matter what result you’re looking for. Take one from the front, the side and the back.
NEVER SKIP A SHAKE!
The protein shake is a CRITICAL part of the program, and is a highly engineered food supplement. Skipping shakes will slow down your program. When you skip shakes, you starve muscle, which slows your metabolism, which, in turn, slows your weight loss. Muscle starvation is why most “diets” fail. Don’t let the bad habits of “diets” slow you down. It’s also important that you don’t skip your main meal either. This will have the same result as skipping shakes.
DRINK AT LEAST 8-10 GLASSES OF WATER A DAY!
The more water you drink, the faster the program works!
WATCH THE CHEATING!
One of the things you can expect from the program is the Thermojetics effect. This is a full, satisfied feeling after and between shakes and meals, so cheating shouldn’t be a problem. If it is, we can adjust your program immediately to fit your needs.
FURTHER TRAINING
- Get to the very next Herbalife Success Training Seminar, which we call STS.
- Attend the regular Herbalife Product trainings at your local nutrition club.
PRODUCT TIPS
- It’s always best to have something in your stomach before taking tablets. Your shake will usually suffice.
- Drink 60 oz. of water every day – minimum!
- You can mix your Herbal Concentrate (tea) in hot or cold water. And, if you must, you can add a small amount of sweetener to taste. Or, you can add the Herbal Concentrate right to your shake.
- Be sure to weigh & measure on day 1, and the following days on your chart.
COOKIES & CREAM - WILDBERRY
1. Raspberry Lemonade
8oz of Water, 2 scoops Vanilla Protein Drink Mix, 2 scoops Formula One : Wild Berry, ¼ C Raspberries, 1 tsp lemon crystal light, 1 tsp Vanilla Pudding
2. Very Berry Day
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One: Wild Berry, ¼ C Mixed Berries, 1 tsp Vanilla Pudding
3. Banana Split
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One: Cookies & Cream, 3 strawberries, 1/3 banana, 1 capful of caramel, 1 tsp Chocolate Pudding
4. Chocolate Peanut Butter Cup
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One: Cookies & Cream, 1 T Peanut Butter, 1 tsp Chocolate Pudding
5. German Chocolate Cake
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One: Cookies & Cream, 2 T Chopped Pecans, ¼ tsp Coconut Extract, 1 tsp Chocolate Pudding
6. Chocolate Coconut Graham
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One : Cookies & Cream, ¼ tsp coconut extract, 1 scoop of graham crackers, 1 tsp Chocolate Pudding
7. Rainbow Sherbet
8 oz water, 2 scoops Vanilla PDM, 2 scoops Formula One, Wild Berry, 1 tsp orange Crystal Light, 1 tsp lime Jello, 1 tsp vanilla pudding, ¼ cup strawberries.
8.Cookie Monster
8 oz water, 2 scoops Vanilla PDM, 2 scoops Formula One, Cookies N Cream, 2 tbsp oatmeal, ½ tsp butterscotch, ½ tbsp peanut butter, ½ tsp chocolate pudding.
CHOCOLATE FUSION RECIPES
1. Original Chocolate
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, 1 tsp Chocolate Pudding
2. Chocolate Banana
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, 1/3 Banana, 1 tsp Chocolate Pudding
3. Chocolate Raspberry
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, ¼ C Frozen Raspberries, 1 tsp Chocolate Pudding
4. Chocolate Strawberry
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, 3 Frozen Strawberries, 1 tsp Chocolate Pudding
5. Chocolate Mint
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, ¼ tsp Mint Extract, 1 tsp Chocolate Pudding
6. Chocolate Carmel Cappuccino
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, 1 T Carmel, 1 tsp Mocha Cappuccino Mix, 1 tsp Instant Coffee, 1 tsp Chocolate Pudding
7. Chocolate Coconut
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, ¼ tsp Coconut Extract, 1 tsp Chocolate Pudding
8. Chocolate Carmel Cheesecake
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, 1 T Carmel Syrup, 1 tsp Cheesecake Pudding
9. Chocolate Banana Fudge
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, 1 PB/Choc Fudge Protein Bar, 1/3 Banana, 1 tsp Chocolate Pudding
10. Coconut Almond
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate, ¼ tsp Coconut Extract, ¼ tsp Almond Extract, 1 tsp Chocolate Pudding
11. Chocolate Covered Cherries
8oz of Water, 2 Scoops Chocolate Protein Drink Mix, 2 scoops Formula One Chocolate ¼ tsp almond extract, 1 tsp cherry crystal light, 1 tsp chocolate pudding
VANILLA FUSION RECIPES
1. Original French Vanilla
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, ¼ tsp Vanilla Extract, 1 tsp Vanilla Pudding
2. Butter Pecan
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, ½ tsp. Butter Extract, 1 tsp Butterscotch Pudding,
2 T Chopped Pecans
3. Banana Nut
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1/3 Banana, 2 T Pecans, 3 Packets Splenda, ¼ tsp Cinnamon, I tsp Vanilla Pudding
4. Pumpkin Pie
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 2 T Pumpkin, ¼ tsp Vanilla extract, ¼ tsp Pumpkin Spice, ¼ tsp Cinnamon, 3 packets Splenda, 1 tsp Vanilla Pudding
5. French Vanilla Cappuccino
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1 T Vanilla Cappuccino, 1 tsp Instant Coffee, 1 tsp Vanilla Pudding
6. The “Elvis”
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1/3 Banana, 1 T Peanut Butter, 1 tsp Vanilla Pudding
7. Apple Pie
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 3 T Apple Sauce, ¼ tsp Cinnamon, 1 tsp Vanilla Pudding
8. Orange Banana
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1/3 Banana, ¼ tsp Orange Crystal Light, 1 tsp Vanilla Pudding
9. Raspberry Fluff
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, ¼ C Frozen Raspberries, 1 tsp Vanilla Pudding
10. Cake Batter
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1 T. Carmel, ½ tsp chocolate pudding, ½ tsp cheesecake pudding
11. French Toast
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1 tsp Cinnamon, 2 Packets Splenda, 1 tsp Vanilla Pudding
12. Blueberry
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, ¼ C Frozen Blueberries, 1 tsp Vanilla Pudding
13. Pistachio
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1 Heaping tsp Pistachio Pudding
14. Key Lime Pie
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1 tsp Key Lime Pudding, 1 T Key Lime Yogurt, Top with Vanilla Wafer Crumbs
15. Lemon Ice Box
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1 tsp Crystal Light Lemon, 1 tsp Vanilla Pudding, Top with Graham Crackers
16. Blueberry Cheesecake
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, ¼ C Frozen Blueberries, 1 tsp Cheesecake Pudding
17. Strawberry Cheesecake
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 3 Frozen Strawberries, 1 tsp Cheesecake Pudding
18. Butterscotch
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1 tsp Butterscotch Pudding, 1 capful of caramel, ½ tsp butter extract
19. Banana Cream Pie
8oz of Water, 2 Scoops Vanilla Protein Drink Mix, 2 scoops Formula One Vanilla, 1/3 Banana, 1 tsp Banana Cream Pudding
SNACK LIST
½ cup Cottage Cheese 90c, 13gr
½ cup Cottage Cheese & Ranch Dips Powder w/veggies 95c, 13g
1 Greek yogurt (OIKIOS or Chobani) 120-150c, 13-22g
1 yogurt with 1 scoop of beverage mix 190-220c, 28-37g
Light string cheese: 50c, 6g
Mini babybell light: 50c, 6g
1 serving of Soy Crisps 7gr (17 crisps per serving)
3-4 Egg Whites 60-80c, 12-16 g
2oz of Deli Meat 100c, 10-12g
1 oz Beef Jerky 90c, 12gr-
Amylu chicken Sausage: 100c, 13 g
Roasted red pepper and onion chicken burger: 150c, 22g (Sam’s club or Costco)
Charlie’s tuna kit: 210c, 20 g
Archer farms high protein cereal: 180c, 15 g (Target)
Flat out light wraps: 90c, 9g
Spinach and Herb Xtreme wellness wraps: 90c, 9 g
3.2oz Sardines 19 g
Tofu 12.8 g
1 Soy/Garden Burger
Turkey Pepperoni -70calories 9g protein
Turkey Jerky -80 calories 14g protein
Kay's Naturals Protein Chips -110 calories 10g protein
1 Herbalife Protein Bar Deluxe 150c, 12g
1 Herbalife Protein Drink Mix 170c, 5g
DINNER OPTIONS
DAIRY PRODUCTS
• Egg whites: 7 whites = 25 grams
• Cottage cheese (nonfat): 1 cup = 28 grams
• Mozzarella cheese (nonfat): one 1-ounce stick = 8 grams
MEATS
• Beef (lean): 3 ounces (cooked weight) = 25 grams
• Chicken breast: 3 ounces (cooked weight) = 25 grams
• Turkey breast: 3 ounces (cooked weight) = 25 grams
• Turkey ham: 4 ounces (cooked weight) = 18 grams
• Pork tenderloin: 3 ounces (cooked weight) = 24 grams
FISH
• Ocean-caught fish: 4 ounces (cooked weight) = 25 to 31 grams
• Shrimp, crab, lobster: 4 ounces (cooked weight) = 22 to 24 grams
• Tuna: 4 ounces (water packed) = 27 grams
• Scallops: 4 ounces (cooked weight) = 25 grams
BEANS, LENTILS AND GRAINS
• Beans (black, pinto, etc.): ½ cup (cooked) = 7 grams
• Lentils: ½ cup (cooked) = 9 grams
• Quinoa: ½ cup (cooked) = 6 grams
• Tofu: ¼ block = 7 grams
• Veggie burger: one burger = 5 to 20 grams (varies by brand)
Note: Some ready-to-eat cereals are also good protein sources. Check labels–some have more than
10 grams of protein per serving.
HERBALIFE® FOODS
• Formula 1 shake (with 8 fl. oz. soy): one serving = 15 grams
• Soup Mix (with 6 to 8 fl. oz. of water): one serving = 16 grams
• Protein Drink Mix (with 6 to 8 fl. oz. water): one serving = 15 grams
• Beverage Mix (with 6 to 8 fl. oz. water): one serving = 15 grams
• Roasted Soy Nuts with Cardia®* Salt: one packet (1 ounce) = 11 grams
• Protein Bar: one bar (1.23 ounces) = 12 grams
• Protein Bar Deluxe: one bar (1.41 ounces) = 10 grams
PERSONAL WEIGHT CONTROL PROGRESS CHART
“My goal is to lose_____ pounds and ____ inches by _____(date)”
(Name)
|Program Week |Week 1 |Week 2 |Week 3 |Week 4 |Week 5 |Week 6 |
|Date | | | | | | |
|Weight | | | | | | |
|Bust or chest | | | | | | |
|Waist | | | | | | |
|Hips | | | | | | |
|Right Thigh | | | | | | |
|Total Inches | | | | | | |
|+ Pounds | | | | | | |
|+ Inches | | | | | | |
The more water you drink, the better your results!
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