read this section - fat extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf ·...
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READ THIS SECTION THOROUGHLY BEFORE GOING ANY FURTHER!
PRECAUTIONS
• Youshouldalwaysconsultaphysicianbeforestartinganyfatreductionandtrain-
ingprogram.
• Ifyouareunfamiliarwithanyoftheexercises,consultanexperiencedtrainerto
instructyouontheproperformandexecutionoftheunfamiliarexercise.
• Theinstructionsandadvicepresentedhereinarenotintendedasasubstitutefor
medicalorotherpersonalprofessionalcounseling.
• Theeditorsandauthorsdisclaimanyliabilityorlossinconnectionwiththeuseof
thissystem,itsprogramsandadviceherein.
• TheseprecautionsshouldbetakenunderconsiderationwithallFatExtinction
productsandrecommendations,whetherimplicitlyorexplicitlystated.
Copyright©2013AnthonyAlayon
AllRightsReserved
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TABLE OF CONTENTS
MacronutrientsandNutrition 4
DietChartsforWomen 16
DietChartsforMen 68
ExampleDietFoodChart 93
PrintableDailyFoodLog 94
BONUSNutritionFoodList 95
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MACRONUTRIENTS AND NUTRITION
InthischapterIwillteachyouhowtoeatinordertomakeyourfatextinct.Iwillgiveyouchartsthatwillhelpyoucalculatehowmanycaloriesyouneedtotakeinonadailybasisaccordingtoyourbodyweight.Iwillalsogiveyousampledietsthatwillbeeasyforyoutofollowandallowyoutoreachyourultimategoal.
Basic Nutrition: Macronutrients
Macronutrientsareneededinorderforourbodiestosurvive.Theyconsistofprotein,carbohydrates,andfats.Thecorrectintakeofthesethreethingsisthekeytogettingridofyourbellyfat.Also,thereasonwhypeoplehavefailedachievingtheirgoalsisbecausetheytrytodothesamethingoverandoverandthatleadstoboredom.WiththeFatExtinctionProgramIwillshowyouhowtokeepthingsfunandexciting.
Sonowthatyouknowwhatmacronutrientsare,Iwillnowexplainthemingreaterdetail.Also,inthischapterIwilldiscussthecorrectamountofeachmacronutrienttoconsumedailyasthisinformationiscrucial.
Macronutrient #1: Protein
Proteinisanabsolutemustifyouwanttoachieveyourfatlossgoals.Proteinyields4caloriespergram.Manypeopleoftenforgethowimportantproteincanbetoourfatlosssuccessandhowitmustbetaken5to6timesadayinordertomaintainasteadymetabolism.IcannottellyouenoughhowmanypeoplehaveaskedmeforfatlossadviceandnearlyhadaheartattackwhenItoldthemoftheirneedtointakeproteinthismanytimesaday.Theyoftenaremisledby
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magazinesandwanttotakethenewestsupplementthatisouttherebysomemajornutritioncompany,butoftenneglecttosticktothebasics.
Good sources of proteins are:
•LeanMeats•Chicken•Turkey•Fish•Tuna•EggWhites
Protein offers many benefits to the dieter:
•Increasedmetabolicrateafterintake.•Stabilizesbloodsugarlevels.•Suppressesappetite.•Neededtofirmupandcreatenewmusclemass.•Lowerscholesterollevels.•Helpsmaintaintriglyceridelevels.•Helpsreducehighbloodpressure.•Helpstokeepyouanabolicbykeepingthosecortisol(stresshormonethatpreventsfatlossandwillbediscussedlater)levelsincheck.
Youshouldtrytoconsumearound1gramofproteinadaydependingonyourbodyweight. Note:Mydietchartswillspelloutexactlywhatyouneedtodowithyourdiet.
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Incomplete and Complete Proteins
Proteinscanbeclassifiedaseithercompleteorincompleteproteins.Completeproteinsareproteinsthatcomefromanimals.Theyprovideuswiththeessentialaminoacidsthatourbodiesneed.Byconsumingthesefoodsitallowsourbodiestonothaveanaminoaciddeficiency.Becausenotallmeatsyieldthesameaminoacidprofile,avarietyofmeatsareencouragedinyourdiet.Andneedlesstosay,yourdietproteinintakeshouldemphasizecompletesourcesofprotein.
Ontheotherhand,incompleteproteinssuchasplantbasedproteinslikesoyorvegetablesaremissingcertainaminoacidsthatareessentialforlife.Ifyouweretotryandlivesolelyuponthesefoodsyouwouldeventuallyencountermanyhealthproblemscausedbyanaminoaciddeficiency.Also,manysoyproteinsdonotgivealloftheessentialaminoacidsthatareneededfornewgrowthandrepairofleanmuscletissue.
Follow Me On:
Macronutrient #2: Carbohydrates
Carbohydratesarecrucialifyouwanttoachieveyourfatlossgoals.Likeprotein,theyyield4 calories per gram.Carbohydratesareyourmainenergysource.Thoseofyouwhohavetriedalowcarbdietknowthatthelesscarbsyouconsume,thelessenergyyouhave.
Whencarbsareingested,yourpancreasreleasesahormonecalledinsulin.Insulinhelpsthecarbstobestoredinthemusclesorasfatandthisdependsonthecarbtypeandintake.Ifyoutakeintoomanycarbsand/orthewrongsortof
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carbsyouwillgetfat.However,therightintakeandtypeofcarbswillleadtoaleanerandmoreenergeticyou.
Storedcarbsinthebodyarealsoknownasglycogen.Glycogen(storedcarbohydrates)isimportanttohaveinyourbodybeforeworkingout.Itwillhelptosupplyyouwithenergy,andnotonlyenableyoutoachievebetterfatlossresults,butalsohelpyouroverallphysique.
Therearetwotypesofcarbohydrates:complexandsimple.
A. Complex CarbohydratesComplexcarbsaretime-releasedinthebodyandthusprovideyouwithsustainedenergyforalongerperiodoftime.Complexcarbohydratesareanecessitytohaveinyourdietinordertodecreaseyourbodyfat.
Therearetwotypesofcomplexcarbs:StarchyandFibrous
Starchy Carbs consist of
•Oatmeal•BakedPotatoes•SweetPotatoes•BrownRice•WhiteRice•WholeWheatBread
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Fibrous carbs consist of
•Broccoli•GreenBeans•Asparagus•Cauliflower•Celery•Cucumbers•Lettuce•Zucchini
Note:Thisisjustageneralguidelinetoinformyouofwhatkindsoffoodsfallunderthesecategories.Tofindouthowoftenandhowmuchyoumustconsumeonadailybasis,checkoutmydietchartslateroninthebook.Youwillalsobegivenalistofcloseto100differentfoodstochoosefrom.
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B. Simple CarbohydratesSimplecarbsarefastactingandgiveyouimmediateenergy.Itisbesttoeatthesecarbsrightafteraworkoutbecausetheywillhelpyoutorecoverquickly.Afteraworkout,yourbodyneedscarbohydratesandproteinsinordertostarttherecoveryprocess.Thus,simplecarbsshouldbeconsumedalongwithsomecomplexcarbsafteryourworkout.
Simple carbs are mainly fruits such as
•Bananas•Apples•Cantaloupe•Grapes•Pears•Strawberries•Lemons
Macronutrient #3: Fats
Believeitornot,weneedfatstolosefat!Fatsyield9caloriespergramandtheyareneededforproperbodyfunctioningandforhormonalproduction.Amongstmanyofthefunctionsthatfatshave,theyalsohelptokeepourbodywarmduringcoldweather.Theycanevenlubricateyourjointswhichinturn,keepsthemhealthy.
Fatsareadwellingspotforfat-solublevitaminssuchasA,D,E,andK.Thesevitaminsarestoredinourbody’sfatandcanbecometoxiciftoomuchistaken.
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Therearethreedifferenttypesoffats.Theyaresaturated,polyunsaturated,andmonounsaturated.
A. Saturated Fats: (The Bad Fats)Saturatedfatsaremostlyfoundinanimals,eggs,chicken,steak,andporkchops.Thesefatsdonotyieldthebesthealthbenefitsastheyareconnectedtoahostofdiseases.Toomuchofthesefatscancausehightriglyceridelevelsandarenotashealthyasotherfats.However,somesaturatedfatsareneededforhormonalproductionsodonotcutthesefatsoutofyourdietcompletely.(Tip:Just1wholeeggforwomenand2formenperdaywillsufficetogiveyouallthesaturatedfatsyourbodyneeds).
B. Polyunsaturated fats: (Good Fats)Thesefatsarefoundinvegetableoils,suchascorn,cottonseed,safflower,soybeanandsunfloweroil.Polyunsaturatedfatsalsoarehighinomega-3fattyacidswhichcannot be produced by the body and are ESSENTIAL for life.
Polyunsaturatedfatshelpyourbodytopreventfatstorage(believeitornot)andspeedupmusclerecoveryfromworkouts.Alsopolyunsaturatedfatshaveomega6inthem.Thisisanotheressentialfattyacidwhichisgoodformusclerecoveryandagoodanti-inflammatoryforafteraworkout.Omega-6isfoundineggs,poultry,margarinesandvegetable
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oilssothereisnorealneedtotakeitasasupplementunlessyoudonotconsumethosefoodsregularly.
C. Monounsaturated fats: (Good Fats)Thesearethefatsthathavegoodeffectsonyourbody.Monounsaturatedfatshelptokeepcholesterolandbloodpressuredown.Theycomefromvirginoil,canolaoil,andpeanutoil.Theyaremuchbetterthansaturatedfatsastheyarenotlinkedtoanydiseasefromanimals.Overallitisagoodfattotakeinandcanhelpwithmusclerecovery.
Water is A Must
AmajorproblemIseewithpeoplewhoareoverweightisthelackofwatertheydrinkperday.Theyoftenwilldrinksodasorsomesortofjuicethatisloadedwithsugarsandoftendoesnotgivetheirbodiestheamountofwaterneededforfatlosssuccess.Watercomposesabout65%ofthehumanbodyandisneededinorderforourbodiestosurvive.
Wateralsohelpstocleanseyourbody,actsasadetoxtoanyharmfulsubstancesthatmaylingeraroundandkeepsyouhydratedandcoolsyouoffwhenyouaresweating.
Water,believeitornothelpstokeepyoufromovereatingespeciallywhenyouarefeelinghungryforalatenightsnack.Ionlydrinkwaterforthemostpart.IgetaboutagallonadaytoassuremyselfIamproperlyhydrated.Iwillsparinglychangeitupandhaveadietcokeorazerocaloriecokejusttosimmermytastebudsalittlebit.CrystalLightisanalternativeforthosewhowanttochangethingsupalittle.CrystalLightandotherflavoredwaterdrinkswithsimilarnutritionfactsareokaytodrink,butagain,plainwatershouldbeemphasized.
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Agreatwaytosavemoneyistouseawaterfiltersystemsuchasaquasana.Formoreinformationongettingoneoftheseuniqueproductsandtolearnhowtosave30%today:gotoaquasana.com.
Alcohol
Alcoholisabeveragethatmanypeoplehavebeenexposedtoorhaveprobablyconsumedatonepointortimeintheirlives.Alcoholisverypopularaspeopleoftenthinkthatitisawaytohaveagood
time.Althoughitissaidthatalittlewineeachdaycanbehealthy,alcoholingeneralcandetouryourfatlossgoals.Iftoomuchisconsumeditcancauseyoutohaveahangoverthenextdayandmakeyourbodydehydrated.Thereasonthebodybecomesdehydratedisbecausealcoholhasadiureticeffectonthebody.Itoftenmakesyoufeelsickandthechancesofyougettingagoodworkoutthenextdayareslimandnexttonone.Anothereffectalcoholhasonthebodyisthatifyoudrinktoomuchoveralongperiodoftimeitcancauseliverdamage.
Note: Alcoholcanalsohaveacatabolic effect on the bodyandevenlowertestosteronelevels.Therefore,fortheabsolutebestresults,Iwouldrecommendstayingawayfromit.
Tips for Cooking Foods
• Whencookingfoodsyouwanttostayawayfromanythingfriedasitcarriesanungodlyamountoffat.
• Stickwithgrillingasitwillcutoutjustabouteverybitoffat.TheGeorgeForemanGrillisagreataidwhenitcomestogrillingmeats.
• Broilingandbakingaregoodoptionsastheykeeptheproteinhighandeliminatemostofthefat.
• Anytypeofpreparedmeatssuchasbologna,salami,bacon,andsausages
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arebadforyou.Theycontainahighcontentofbadfatsthatarenotessentialforourbodies.Thiscancausehealthproblemssuchashighbloodpressure,highcholesterol,lackofenergy,andofcourseabigger waist line.
• Stayawayfromtheskinofthechickenbreastandcutoutthefatsfromanymeatthatyoumayconsume.
• Alsodonotaddanytypesofflavorstoyourmealssuchasbutterormargarine.
Food Tables
Nowthatyouunderstandthebasicmacronutrientinformation,Iwillnowcoverwhatfoodsyoushouldconsumeinordertogetyourmacronutrients.IntheFat Extinction Meal Planningebook,Iwillprovideyouwithdietchartsthatbasedonyourbodyweight,willtellyoutheamountofthefoodsthatyouneedtoconsumeateachmeal.
Some general guidelines to follow before buying these foods are as follows:
Purchasenaturalfoodsinsteadofpre-madeorcannedfoods.Pre-madeandcannedfoodsareloadedwithsodiumandfatstohelppreservethemealsandcan cause you to gain weight in the sense of retaining too much water.
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Group 1: Proteins FOOd SErvING SIzE GrAMSChickenBreast 3oz. 24LeanGroundBeef 3oz. 22PorkChops 3oz. 26SirloinSteak(lean) 3oz. 26Tuna(bakedorbroiled) 3oz. 25Tuna(waterpack) 3oz. 22Turkey(whitemeat) 3oz. 25Cod 3oz. 20Flounder 3oz. 21Halibut 3oz. 23Salmon 3oz. 23Eggwhites 1large 4WheyProtein 2scoops 40
Group 2: Complex CarbohydratesFOOd SErvING SIzE GrAMSBread(wholewheat) 1slice 13Brownrice 1cup 45Pasta 2oz.dry 42Oatmeal(Plain) 1cup 25Potato(withskin) 1largepotato 51SweetPotato 1potato 35WhiteRice 1cup 45
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Group 3: Simple CarbohydratesFOOd SErvING SIzE GrAMSApple 1apple 21Apricot 1apricot 4Banana 1banana 28Cantaloupe 1cup 13Grapefruit 1/2grapefruit 9Grapes 1cup 28Mangos 1mango 35Oranges 1orange 15Peaches 1peach 11Pears 1pear 25Pineapples 1cup 19Strawberries 1cup 12Watermelon 1cup 11
Group 4: Fibrous CarbohydratesFOOd SErvING SIzE GrAMSAsparagus(raw) 1cup 8Broccoli(raw) 1cup 5Carrots(raw) 1carrot 7Cauliflower 1cup 5Celery(raw) 1stalk 1Cucumber(unpeeled) 1cup 3Lettuce(raw) Head 4Mushrooms(raw) 1cup 3Peas(raw) 1cup 11Peppers(greenorred) 1pepper 4Spinach 1cup 1Squash(raw) 1cup 5Tomatoes 1tomato 6
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DIET CHARTS FOR WOMENThedietchartsbelowdescribehowadietshouldlookforawomanatthegivenweightsbelow.Notethattheweightsbelowareleanbodymass.Lean body mass is your body weight minus the fat weight;inotherwords,howmuchyouwouldweighifyouhadnobodyfat.Thechartsarelistedinchronologicalorderstartingat100poundsandgoingupto350pounds.Soallyouneedtodoisscrolldownuntilyoufindyourweightandcreateyourdietfromthatparticularchart.
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WOMENS BODY WEIGHT CHART
100lb’sandbelow101-105Pounds106-110Pounds111-115Pounds116-120Pounds121-125Pounds126-130Pounds131-135Pounds136-140Pounds141-145Pounds146-150Pounds151-155Pounds156-160Pounds161-165Pounds166-170Pounds171-175Pounds176-180Pounds181-185Pounds186-190Pounds191-195Pounds196-200Pounds201-205Pounds206-210Pounds211-215Pounds216-220Pounds221-225Pounds
226-230Pounds231-235Pounds236-240Pounds241-245Pounds246-250Pounds251-255Pounds256-260Pounds261-265Pounds266-270Pounds271-275Pounds276-280Pounds281-285Pounds286-290Pounds291-295Pounds296-300Pounds301-305Pounds306-310Pounds311-315Pounds316-320Pounds321-325Pounds326-330Pounds331-335Pounds335-340Pounds341-345Pounds346-350Pounds
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Diet Chart for 100-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto13gramsfrom group1chooseupto27gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto13gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto13gramsfrom group1chooseupto21gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto13gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto13gramsfrom group1chooseupto21gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto13gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:50ouncesofwaterperday
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Diet Chart for 105-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto13gramsfrom group1chooseupto28gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto13gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto13gramsfrom group1chooseupto21gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto13gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto13gramsfrom group1chooseupto21gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto13gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:53ouncesofwaterperday
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Diet Chart for 110-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto14gramsfrom group1chooseupto29gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto14gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto14gramsfrom group1chooseupto22gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto14gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto14gramsfrom group1chooseupto22gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto14gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:55ouncesofwaterperday
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Diet Chart for 115-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto15gramsfrom group1chooseupto30gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto15gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto15gramsfrom group1chooseupto22gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto15gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto15gramsfrom group1chooseupto22gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto15gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:58ouncesofwaterperday
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Diet Chart for 120-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto15gramsfrom group1chooseupto30gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto15gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto15gramsfrom group1chooseupto23gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto15gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto15gramsfrom group1chooseupto23gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto15gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:60ouncesofwaterperday
![Page 23: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/23.jpg)
23www.FatExtinction.com
Diet Chart for 125-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto16gramsfrom group1chooseupto31gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto16gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto16gramsfrom group1chooseupto23gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto16gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto16gramsfrom group1chooseupto23gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto16gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.6TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:63ouncesofwaterperday
![Page 24: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/24.jpg)
24www.FatExtinction.com
Diet Chart for 130-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto16gramsfrom group1chooseupto32gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto16gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto16gramsfrom group1chooseupto24gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto16gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto16gramsfrom group1chooseupto24gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto16gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.6TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:65ouncesofwaterperday
![Page 25: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/25.jpg)
25www.FatExtinction.com
Diet Chart for 135-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto17gramsfrom group1chooseupto33gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto17gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto17gramsfrom group1chooseupto25gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto17gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto17gramsfrom group1chooseupto25gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto17gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.6TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:68ouncesofwaterperday
![Page 26: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/26.jpg)
26www.FatExtinction.com
Diet Chart for 140-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto18gramsfrom group1chooseupto33gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto18gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto18gramsfrom group1chooseupto25gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto18gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto18gramsfrom group1chooseupto25gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto18gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.6TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:70ouncesofwaterperday
![Page 27: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/27.jpg)
27www.FatExtinction.com
Diet Chart for 145-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto18gramsfrom group1chooseupto34gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto18gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto18gramsfrom group1chooseupto26gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto18gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto18gramsfrom group1chooseupto26gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto18gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.6TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:73ouncesofwaterperday
![Page 28: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/28.jpg)
28www.FatExtinction.com
Diet Chart for 150-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto19gramsfrom group1chooseupto35gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto19gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto19gramsfrom group1chooseupto26gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto19gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto19gramsfrom group1chooseupto26gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto19gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.7TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:75ouncesofwaterperday
![Page 29: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/29.jpg)
29www.FatExtinction.com
Diet Chart for 155-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto20gramsfrom group1chooseupto36gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto20gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto20gramsfrom group1chooseupto27gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto20gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto20gramsfrom group1chooseupto27gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto20gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.7TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:78ouncesofwaterperday
![Page 30: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/30.jpg)
30www.FatExtinction.com
Diet Chart for 160-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto20gramsfrom group1chooseupto36gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto20gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto20gramsfrom group1chooseupto27gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto20gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto20gramsfrom group1chooseupto27gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto20gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.7TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:80ouncesofwaterperday
![Page 31: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/31.jpg)
31www.FatExtinction.com
Diet Chart for 165-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto21gramsfrom group1chooseupto37gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto21gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto21gramsfrom group1chooseupto28gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto21gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto21gramsfrom group1chooseupto28gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto21gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.7TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:83ouncesofwaterperday
![Page 32: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/32.jpg)
32www.FatExtinction.com
Diet Chart for 170-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto22gramsfrom group1chooseupto38gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto22gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto22gramsfrom group1chooseupto28gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto22gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto22gramsfrom group1chooseupto28gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto22gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.8TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:85ouncesofwaterperday
![Page 33: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/33.jpg)
33www.FatExtinction.com
Diet Chart for 175-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto22gramsfrom group1chooseupto39gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto22gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto22gramsfrom group1chooseupto29gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto22gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto22gramsfrom group1chooseupto29gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto22gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.8TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:88ouncesofwaterperday
![Page 34: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/34.jpg)
34www.FatExtinction.com
Diet Chart for 180-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto23gramsfrom group1chooseupto39gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto23gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto23gramsfrom group1chooseupto30gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto23gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto23gramsfrom group1chooseupto30gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto23gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.8TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:90ouncesofwaterperday
![Page 35: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/35.jpg)
35www.FatExtinction.com
Diet Chart for 185-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto23gramsfrom group1chooseupto40gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto23gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto23gramsfrom group1chooseupto30gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto23gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto23gramsfrom group1chooseupto30gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto23gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.84TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:93ouncesofwaterperday
![Page 36: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/36.jpg)
36www.FatExtinction.com
Diet Chart for 190-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto24gramsfrom group1chooseupto41gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto24gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto24gramsfrom group1chooseupto31gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto24gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto24gramsfrom group1chooseupto31gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto24gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.8TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:95ouncesofwaterperday
![Page 37: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/37.jpg)
37www.FatExtinction.com
Diet Chart for 195-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto25gramsfrom group1chooseupto42gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto25gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto25gramsfrom group1chooseupto31gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto25gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto25gramsfrom group1chooseupto31gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto25gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.9TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:98ouncesofwaterperday
![Page 38: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/38.jpg)
38www.FatExtinction.com
Diet Chart for 200-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto25gramsfrom group1chooseupto42gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto25gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto25gramsfrom group1chooseupto32gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto25gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto25gramsfrom group1chooseupto32gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto25gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.9TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:100ouncesofwaterperday
![Page 39: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/39.jpg)
39www.FatExtinction.com
Diet Chart for 205-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto26gramsfrom group1chooseupto43gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto26gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto26gramsfrom group1chooseupto32gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto26gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto26gramsfrom group1chooseupto32gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto26gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.9TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:103ouncesofwaterperday
![Page 40: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/40.jpg)
40www.FatExtinction.com
Diet Chart for 210-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto27gramsfrom group1chooseupto44gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto27gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto27gramsfrom group1chooseupto33gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto27gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto27gramsfrom group1chooseupto33gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto27gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 0.9TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:105ouncesofwaterperday
![Page 41: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/41.jpg)
41www.FatExtinction.com
Diet Chart for 215-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto27gramsfrom group1chooseupto45gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto27gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto27gramsfrom group1chooseupto33gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto27gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto27gramsfrom group1chooseupto33gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto27gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.0TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:108ouncesofwaterperday
![Page 42: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/42.jpg)
42www.FatExtinction.com
Diet Chart for 220-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto28gramsfrom group1chooseupto45gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto28gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto28gramsfrom group1chooseupto34gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto28gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto28gramsfrom group1chooseupto34gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto28gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.0TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:110ouncesofwaterperday
![Page 43: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/43.jpg)
43www.FatExtinction.com
Diet Chart for 225-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto28gramsfrom group1chooseupto46gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto28gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto28gramsfrom group1chooseupto35gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto28gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto28gramsfrom group1chooseupto35gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto28gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.0TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:113ouncesofwaterperday
![Page 44: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/44.jpg)
44www.FatExtinction.com
Diet Chart for 230-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto29gramsfrom group1chooseupto47gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto29gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto29gramsfrom group1chooseupto35gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto29gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto29gramsfrom group1chooseupto35gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto29gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.0TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:115ouncesofwaterperday
![Page 45: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/45.jpg)
45www.FatExtinction.com
Diet Chart for 235-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto30gramsfrom group1chooseupto48gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto30gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto30gramsfrom group1chooseupto36gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto30gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto30gramsfrom group1chooseupto36gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto30gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.0TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:118ouncesofwaterperday
![Page 46: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/46.jpg)
46www.FatExtinction.com
Diet Chart for 240-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto30gramsfrom group1chooseupto48gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto30gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto30gramsfrom group1chooseupto36gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto30gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto30gramsfrom group1chooseupto36gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto30gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.1TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:120ouncesofwaterperday
![Page 47: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/47.jpg)
47www.FatExtinction.com
Diet Chart for 245-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto31gramsfrom group1chooseupto49gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto31gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto31gramsfrom group1chooseupto37gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto31gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto31gramsfrom group1chooseupto37gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto31gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.1TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:123ouncesofwaterperday
![Page 48: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/48.jpg)
48www.FatExtinction.com
Diet Chart for 250-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto32gramsfrom group1chooseupto50gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto32gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto32gramsfrom group1chooseupto37gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto32gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto32gramsfrom group1chooseupto37gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto32gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.1TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:125ouncesofwaterperday
![Page 49: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/49.jpg)
49www.FatExtinction.com
Diet Chart for 255-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto32gramsfrom group1chooseupto51gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto32gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto32gramsfrom group1chooseupto38gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto32gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto32gramsfrom group1chooseupto38gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto32gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.1TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:128ouncesofwaterperday
![Page 50: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/50.jpg)
50www.FatExtinction.com
Diet Chart for 260-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto33gramsfrom group1chooseupto51gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto33gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto33gramsfrom group1chooseupto38gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto33gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto33gramsfrom group1chooseupto38gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto33gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.2TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:130ouncesofwaterperday
![Page 51: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/51.jpg)
51www.FatExtinction.com
Diet Chart for 265-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto34gramsfrom group1chooseupto52gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto34gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto34gramsfrom group1chooseupto39gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto34gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto34gramsfrom group1chooseupto39gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto34gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.2TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:133ouncesofwaterperday
![Page 52: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/52.jpg)
52www.FatExtinction.com
Diet Chart for 270-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto34gramsfrom group1chooseupto53gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto34gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto34gramsfrom group1chooseupto40gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto34gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto34gramsfrom group1chooseupto40gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto34gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.2TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:135ouncesofwaterperday
![Page 53: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/53.jpg)
53www.FatExtinction.com
Diet Chart for 275-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto35gramsfrom group1chooseupto54gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto35gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto35gramsfrom group1chooseupto40gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto35gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto35gramsfrom group1chooseupto40gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto35gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.2TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:138ouncesofwaterperday
![Page 54: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/54.jpg)
54www.FatExtinction.com
Diet Chart for 280-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto35gramsfrom group1chooseupto54gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto35gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto35gramsfrom group1chooseupto41gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto35gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto35gramsfrom group1chooseupto41gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto35gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.2TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:140ouncesofwaterperday
![Page 55: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/55.jpg)
55www.FatExtinction.com
Diet Chart for 285-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto36gramsfrom group1chooseupto55gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto36gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto36gramsfrom group1chooseupto41gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto36gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto36gramsfrom group1chooseupto41gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto36gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.3TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:143ouncesofwaterperday
![Page 56: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/56.jpg)
56www.FatExtinction.com
Diet Chart for 290-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto37gramsfrom group1chooseupto56gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto37gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto37gramsfrom group1chooseupto42gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto37gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto37gramsfrom group1chooseupto42gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto37gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.3TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:145ouncesofwaterperday
![Page 57: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/57.jpg)
57www.FatExtinction.com
Diet Chart for 300-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto38gramsfrom group1chooseupto57gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto38gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto38gramsfrom group1chooseupto43gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto38gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto38gramsfrom group1chooseupto43gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto38gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.3TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:150ouncesofwaterperday
![Page 58: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/58.jpg)
58www.FatExtinction.com
Diet Chart for 305-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto39gramsfrom group1chooseupto58gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto39gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto39gramsfrom group1chooseupto44gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto39gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto39gramsfrom group1chooseupto44gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto39gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:153ouncesofwaterperday
![Page 59: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/59.jpg)
59www.FatExtinction.com
Diet Chart for 310-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto39gramsfrom group1chooseupto59gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto39gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto39gramsfrom group1chooseupto44gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto39gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto39gramsfrom group1chooseupto44gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto39gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:155ouncesofwaterperday
![Page 60: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/60.jpg)
60www.FatExtinction.com
Diet Chart for 315-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto40gramsfrom group1chooseupto60gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto40gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto40gramsfrom group1chooseupto45gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto40gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto40gramsfrom group1chooseupto45gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto40gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:158ouncesofwaterperday
![Page 61: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/61.jpg)
61www.FatExtinction.com
Diet Chart for 320-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto41gramsfrom group1chooseupto60gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto41gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto41gramsfrom group1chooseupto45gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto41gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto41gramsfrom group1chooseupto45gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto41gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:160ouncesofwaterperday
![Page 62: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/62.jpg)
62www.FatExtinction.com
Diet Chart for 325-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto41gramsfrom group1chooseupto61gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto41gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto41gramsfrom group1chooseupto46gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto41gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto41gramsfrom group1chooseupto46gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto41gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:163ouncesofwaterperday
![Page 63: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/63.jpg)
63www.FatExtinction.com
Diet Chart for 330-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto42gramsfrom group1chooseupto62gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto42gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto42gramsfrom group1chooseupto46gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto42gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto42gramsfrom group1chooseupto46gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto42gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:165ouncesofwaterperday
![Page 64: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/64.jpg)
64www.FatExtinction.com
Diet Chart for 335-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto42gramsfrom group1chooseupto62gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto42gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto42gramsfrom group1chooseupto47gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto42gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto42gramsfrom group1chooseupto47gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto42gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:168ouncesofwaterperday
![Page 65: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/65.jpg)
65www.FatExtinction.com
Diet Chart for 340-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto43gramsfrom group1chooseupto63gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto43gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto43gramsfrom group1chooseupto47gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto43gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto43gramsfrom group1chooseupto47gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto43gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:171ouncesofwaterperday
![Page 66: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/66.jpg)
66www.FatExtinction.com
Diet Chart for 345-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto44gramsfrom group1chooseupto64gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto44gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto44gramsfrom group1chooseupto48gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto44gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto44gramsfrom group1chooseupto48gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto44gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:173ouncesofwaterperday
![Page 67: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/67.jpg)
67www.FatExtinction.com
Diet Chart for 350-lb WomanAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto44gramsfrom group1chooseupto65gramsfrom group2chooseupto20gramsfrom group3
Meal2(10:00am) chooseupto44gramsfrom group1chooseupto15gramsfrom group2
Meal3(12:00-1:00pm) chooseupto44gramsfrom group1chooseupto49gramsfrom group2chooseupto10gramsfrom group4
Meal4(3:00pm) chooseupto44gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
Meal5(5:00-6:30pm) chooseupto44gramsfrom group1chooseupto49gramsfrom group2chooseupto10gramsfrom group4
Meal6(8:30pm) chooseupto44gramsfrom group1chooseupto15gramsfrom group2chooseupto10gramsfrom group4
FlaxseedOilRequirement: 1.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:176ouncesofwaterperday
![Page 68: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/68.jpg)
68www.FatExtinction.com
DIET CHARTS FOR MENThedietchartsbelowdescribehowadietshouldlookforamanatthegivenweightsbelow.Notethattheweightsbelowareleanbodymass.Lean body mass is your body weight minus the fat weight;inotherwords,howmuchyouwouldweighifyouhadnobodyfat.
Thechartsarelistedinchronologicalorderstartingat130poundsandgoingupto350pounds.Soallyouneedtodoisscrolldownuntilyoufindyourweightandcreateyourdietfromthatparticularchart.
![Page 69: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/69.jpg)
69www.FatExtinction.com
MENS BODY WEIGHT DIET CHARTS130PoundsandBelow131-140Pounds141-150Pounds151-160Pounds161-170Pounds171-180Pounds181-190Pounds191-200Pounds201-210Pounds211-220Pounds221-230Pounds
231-240Pounds241-250Pounds251-260Pounds261-270Pounds271-280Pounds281-290Pounds291-300Pounds301-310Pounds311-320Pounds321-330Pounds331-340Pounds341-350Pounds
Follow Me On:
http://youtube.com/fatextinction
http://facebook.com/anthonyalayonfans
https://twitter.com/FatExtinction
![Page 70: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/70.jpg)
70www.FatExtinction.com
Diet Chart for 130-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto24gramsfrom group1chooseupto38gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto24gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto24gramsfrom group1chooseupto28gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto24gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto24gramsfrom group1chooseupto28gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto24gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.6TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:81ouncesofwaterperday
![Page 71: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/71.jpg)
71www.FatExtinction.com
Diet Chart for 140-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto26gramsfrom group1chooseupto40gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto26gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto26gramsfrom group1chooseupto30gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto26gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto26gramsfrom group1chooseupto30gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto26gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.6TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:87ouncesofwaterperday
![Page 72: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/72.jpg)
72www.FatExtinction.com
Diet Chart for 150-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto28gramsfrom group1chooseupto42gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto28gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto28gramsfrom group1chooseupto31gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto28gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto28gramsfrom group1chooseupto31gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto28gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.7TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:93ouncesofwaterperday
![Page 73: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/73.jpg)
73www.FatExtinction.com
Diet Chart for 160-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto30gramsfrom group1chooseupto43gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto30gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto30gramsfrom group1chooseupto33gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto30gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto30gramsfrom group1chooseupto33gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto30gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.7TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:99ouncesofwaterperday
![Page 74: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/74.jpg)
74www.FatExtinction.com
Diet Chart for 170-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto32gramsfrom group1chooseupto45gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto32gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto32gramsfrom group1chooseupto34gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto32gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto32gramsfrom group1chooseupto34gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto32gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.8TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:105ouncesofwaterperday
![Page 75: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/75.jpg)
75www.FatExtinction.com
Diet Chart for 180-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto34gramsfrom group1chooseupto47gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto34gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto34gramsfrom group1chooseupto35gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto34gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto34gramsfrom group1chooseupto35gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto34gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.8TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:112ouncesofwaterperday
![Page 76: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/76.jpg)
76www.FatExtinction.com
Diet Chart for 190-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto36gramsfrom group1chooseupto49gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto36gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto36gramsfrom group1chooseupto37gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto36gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto36gramsfrom group1chooseupto37gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto36gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.8TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:118ouncesofwaterperday
![Page 77: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/77.jpg)
77www.FatExtinction.com
Diet Chart for 200-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto38gramsfrom group1chooseupto51gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto38gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto38gramsfrom group1chooseupto38gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto38gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto38gramsfrom group1chooseupto38gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto38gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.9TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:124ouncesofwaterperday
![Page 78: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/78.jpg)
78www.FatExtinction.com
Diet Chart for 210-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto39gramsfrom group1chooseupto53gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto39gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto39gramsfrom group1chooseupto40gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto39gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto39gramsfrom group1chooseupto40gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto39gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 0.9TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:130ouncesofwaterperday
![Page 79: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/79.jpg)
79www.FatExtinction.com
Diet Chart for 220-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto41gramsfrom group1chooseupto55gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto41gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto41gramsfrom group1chooseupto41gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto41gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto41gramsfrom group1chooseupto41gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto41gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.0TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:136ouncesofwaterperday
![Page 80: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/80.jpg)
80www.FatExtinction.com
Diet Chart for 230-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto43gramsfrom group1chooseupto56gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto43gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto43gramsfrom group1chooseupto42gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto43gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto43gramsfrom group1chooseupto42gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto43gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.0TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:143ouncesofwaterperday
![Page 81: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/81.jpg)
81www.FatExtinction.com
Diet Chart for 240-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto45gramsfrom group1chooseupto58gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto45gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto45gramsfrom group1chooseupto44gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto45gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto45gramsfrom group1chooseupto44gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto45gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.1TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:149ouncesofwaterperday
![Page 82: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/82.jpg)
82www.FatExtinction.com
Diet Chart for 250-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto47gramsfrom group1chooseupto60gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto47gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto47gramsfrom group1chooseupto45gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto47gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto47gramsfrom group1chooseupto45gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto47gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.1TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:155ouncesofwaterperday
![Page 83: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/83.jpg)
83www.FatExtinction.com
Diet Chart for 260-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto49gramsfrom group1chooseupto62gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto49gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto49gramsfrom group1chooseupto46gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto49gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto49gramsfrom group1chooseupto46gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto49gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.2TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:161ouncesofwaterperday
![Page 84: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/84.jpg)
84www.FatExtinction.com
Diet Chart for 270-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto51gramsfrom group1chooseupto64gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto51gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto51gramsfrom group1chooseupto48gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto51gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto51gramsfrom group1chooseupto48gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto51gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.2TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:167ouncesofwaterperday
![Page 85: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/85.jpg)
85www.FatExtinction.com
Diet Chart for 280-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto53gramsfrom group1chooseupto66gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto53gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto53gramsfrom group1chooseupto49gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto53gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto53gramsfrom group1chooseupto49gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto53gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.2TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:174ouncesofwaterperday
![Page 86: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/86.jpg)
86www.FatExtinction.com
Diet Chart for 290-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto54gramsfrom group1chooseupto67gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto54gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto54gramsfrom group1chooseupto51gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto54gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto54gramsfrom group1chooseupto51gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto54gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.3TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:180ouncesofwaterperday
![Page 87: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/87.jpg)
87www.FatExtinction.com
Diet Chart for 300-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto56gramsfrom group1chooseupto69gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto56gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto56gramsfrom group1chooseupto52gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto56gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto56gramsfrom group1chooseupto52gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto56gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.3TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:186ouncesofwaterperday
![Page 88: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/88.jpg)
88www.FatExtinction.com
Diet Chart for 310-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto58gramsfrom group1chooseupto71gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto58gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto58gramsfrom group1chooseupto53gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto58gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto58gramsfrom group1chooseupto53gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto58gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:192ouncesofwaterperday
![Page 89: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/89.jpg)
89www.FatExtinction.com
Diet Chart for 320-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto60gramsfrom group1chooseupto73gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto60gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto60gramsfrom group1chooseupto55gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto60gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto60gramsfrom group1chooseupto55gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto60gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.4TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:198ouncesofwaterperday
![Page 90: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/90.jpg)
90www.FatExtinction.com
Diet Chart for 330-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto62gramsfrom group1chooseupto75gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto62gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto62gramsfrom group1chooseupto56gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto62gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto62gramsfrom group1chooseupto56gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto62gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:205ouncesofwaterperday
![Page 91: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/91.jpg)
91www.FatExtinction.com
Diet Chart for 340-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto64gramsfrom group1chooseupto77gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto64gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto64gramsfrom group1chooseupto57gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto64gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto64gramsfrom group1chooseupto57gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto64gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.5TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:211ouncesofwaterperday
![Page 92: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/92.jpg)
92www.FatExtinction.com
Diet Chart for 350-lb ManAdJUST TO CONFOrM TO YOUr dAILY TIME CLOCK/BASEd ON AN 8-5PM SCHEdULE
Meal1(7:00-8:30am) chooseupto66gramsfrom group1chooseupto78gramsfrom group2chooseupto25gramsfrom group3
Meal2(10:00am) chooseupto66gramsfrom group1chooseupto20gramsfrom group2
Meal3(12:00-1:00pm) chooseupto66gramsfrom group1chooseupto59gramsfrom group2chooseupto20gramsfrom group4
Meal4(3:00pm) chooseupto66gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
Meal5(5:00-6:30pm) chooseupto66gramsfrom group1chooseupto59gramsfrom group2chooseupto20gramsfrom group4
Meal6(8:30pm) chooseupto66gramsfrom group1chooseupto15gramsfrom group2chooseupto20gramsfrom group4
FlaxseedOilRequirement: 1.6TablespoonofflaxseedoilatMeal2,@Meal4,and@Meal6(Seenotebelow)
Drinkplentyofwaterthroughouttheday(0.66timesyourbodyweightinounces).Yourpersonalwaterintakeis:217ouncesofwaterperday
![Page 93: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/93.jpg)
93www.FatExtinction.com
EXAMPLE Diet Food ChartFOOD ITEM PRO CARB FAT CAL2scoopProteinShake 24 8 0 1501cupOatmeal 10 54 3 300FlaxSeedOil(Tablespoon) 0 0 3 0
Breakfast Time: 7:00am Totals for Meal: 1 34 62 6 4502scoopProteinShake 24 8 0 150Banana 1 28 0 109
Snack Time: 9:30-10:00am Totals for Meal: 2 25 32 0 2595ozChickenBreast 38 0 6 2141BakedPotato 2 27 0 220
Lunch Time: 12:00pm Totals for Meal: 3 40 27 6 4342scoopProteinShake 24 8 0 150
Snack Time: 2:30-3:00am Totals for Meal: 4 24 8 0 1506ozLeanGroundBeef 54 0 36 4381cupWhiteRice 4 52 0 2062cupsSalad 1 5 0 20
dinner Time: 6:00pm Totals for Meal: 5 59 57 36 6642scoopProteinShake(anhourbeforebed) 24 8 0 150
Before Bed Time: Totals for Meal: 6 24 8 6 150daily Totals 206 194 54 2,107
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day
date ___________
![Page 94: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/94.jpg)
94www.FatExtinction.com
Printable Daily Food LogsFOOD ITEM PRO CARB FAT CAL
Breakfast Time: Totals for Meal: 1
Snack Time: Totals for Meal: 2
Lunch Time: Totals for Meal: 3
Snack Time: Totals for Meal: 4
dinner Time: Totals for Meal: 5
Before Bed Time: Totals for Meal: 6daily Totals
Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day
date ___________
![Page 95: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/95.jpg)
95www.FatExtinction.com
BONUSNUTRITION FOOD LIST
BelowaresomebonusfoodchartsthatIthoughtwouldhelpyouout.Thisissimplytoletyouknowhowmanycaloriesareincertainfoodssuchasvegetables,fruits,meat,alcohol,fastfoodmealsandothervariousfoodswetendtoeatonadailybasis.
Thisisstrictlyforinformationalpurposesonly.
![Page 96: READ THIS SECTION - Fat Extinctionfatextinction.com/fat-extinction-system/final-meal-planner.pdf · • Helps reduce high blood pressure. • Helps to keep you anabolic by keeping](https://reader034.vdocuments.mx/reader034/viewer/2022052105/6040513fa1035f47d02c852a/html5/thumbnails/96.jpg)
96www.FatExtinction.com
FREE FOODSQTY. FOOD NAME CAL PRO CARB FAT FIBER1cup Cabbage,Chinese 12 1 2 0 01cup Cabbage,green 18 2 4 0 01tbs. Catsup,Ketchup 17 0 4 0 02oz. ClubSoda 0 0 0 0 06oz. Coffee 2 0 0 0 02oz. DietDrink 2 0 0 0 08oz GatoradeDrink 60 0 15 0 01tbs. Lemonjuice 5 0 0 0 01cup Lettuce,Romaine 10 0 1 0 11cup Lettuce,Iceberg 13 0 2 0 11tbs. Limejuice 6 0 1 0 01tbs. Mustard 15 0 0 0 01large Pickle,Dill 12 0 2 0 01cup Popcorn 56 2 11 0 01tbs. Sauce,Soy 12 2 2 0 08oz. Tea 0 0 0 0 01tbs. Vinegar 4 0 0 0 0
VEGETABLESQTY. FOOD NAME CAL PRO CARB FAT FIBER
½med Artichoke,Globe 39 2 8 0 3¼cup Artichoke,Jerusalem 29 0 7 0 21cup Asparagus 39 4 5 0 21cup Beans,green 40 2 8 0 2½cup Beets 32 1 7 0 2½cup Broccoli 22 2 4 0 2¾cup Carrot 37 1 8 0 2½cup Carrotjuice 49 1 11 0 01cup Cauliflower 29 2 5 0 21½cup Celery 39 3 7 0 1
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97www.FatExtinction.com
VEGETABLESQTY. FOOD NAME CAL PRO CARB FAT FIBER2cups Cucumber 31 1 6 0 61cup Eggplant 28 1 7 0 31cup Kale 42 2 8 0 1¼cup MarinaraTomatoSauce 48 1 6 2 01cup Mushrooms 21 1 3 0 0½cup Onions,mature 30 1 7 0 01cup Peppers,sweet 29 0 5 0 14tbs. Salsa,dipTostitos 28 3 4 0 21cup Sauerkraut 50 2 9 0 2½cup Soup,vegetable-Vegetarian 32 1 6 0 01½cup Spinach,baby 20 1 5 0 31cup Sprouts,alfalfa 40 1 1 0 11cup Sprouts,Brussels 47 3 8 0 1½cup Sprouts,lentils 40 3 8 0 1½cup Sprouts,soybean 43 5 3 2 02cups Squash,zucchiniraw 53 4 8 0 31each Tomato 26 1 6 0 11cup Tomatojuice 52 2 10 0 11cup Turnips 50 2 12 0 11cup Vegetablejuicecocktail 45 2 9 0 0
FRUITQTY. FOOD NAME CAL PRO CARB FAT FIBER
1each Apple 89 0 21 0 5½each Apple,dried 86 0 21 0 2½cup Apple,juice 60 0 15 0 0½cup Applesauce,unsweetened 56 0 14 0 23each Apricot 56 1 12 0 13¾each Apricot,dried 70 0 16 0 21each Banana 109 1 28 0 31cup Blackberries 74 2 18 0 6
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FRUITQTY. FOOD NAME CAL PRO CARB FAT FIBER1cup Blueberries 82 1 20 0 0½cup Cherries 58 1 12 0 01cup Cranberries 51 0 12 0 1
2½each Dates 63 0 15 0 01½each Fig 79 0 19 0 1½cup Grape,juice 79 0 19 0 01each Grapefruit 86 2 19 0 2½cup Grapefruit,juice 49 0 11 0 010each Grapes,withskin 36 0 9 0 0½cup Juice,cranberry 86 0 22 0 01each Kiwi 46 1 11 0 3½each Mango 75 0 18 0 01each Orange 81 1 15 2 3½cup Orange,juice 57 0 13 0 02each Peach 84 1 19 0 2½cup Peach,nectar 71 0 17 0 0¾each Pear 98 1 25 1 4½cup Pear,nectar 79 0 20 0 01cup Pineapple 77 1 19 0 21tbs. PolanerAllFruit 40 0 8 0 0½cup Prunejuice 93 0 22 0 12½each Prunes 56 0 13 0 31cup Raspberries 61 1 14 1 02cups Rhubarb 57 2 11 0 21cup Strawberries 45 1 10 1 42each Tangerine 82 1 19 0 1¾cup Tangerine,juice 82 0 19 0 01cup Watermelon 56 0 12 0 11slice Melon,honeydew 46 1 12 0 1
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STANDARD CARBOHYDRATEQTY. FOOD NAME CAL PRO CARB FAT FIBER
½each Bagel,egg3inchdiameter 79 3 16 0 1½each Bagel,plain3inchdiameter 79 3 16 0 11each Biscuit,2oz. 191 4 28 7 1¼cup Bisquick,mix-dry 120 2 19 4 0¾cup Branflakes,postorKellogg 90 4 22 1 3¾slice Cake,angelfood 91 2 20 0 01cup Cornflakes,Kellogg 72 2 16 0 0½cup Corngrits,enriched,cooked 72 2 16 0 11slice Cornbread,wholeground 94 3 13 3 01slice Cracked,wheatbread,
enriched65 2 12 1 1
5each Cracker,Ritz 85 0 10 5 07each Cracker,saltine 56 0 14 0 04each Cracker,triscuits 84 0 12 4 010each Cracker,wheatthins 90 0 20 0 1¾cup CreamofWheat,cooked 98 3 21 0 01cup Croutons,herb-seasoned 186 4 25 7 2½cup Eggnoodles,enrichedcooked 99 3 19 1 01slice Frenchbread 78 3 15 1 11slice Italianbread 81 3 15 1 11cup Frostedflakes,Kellogg 136 2 32 0 0¾cup Frostedminiwheats,Kellogg 90 3 19 0 21½each Grahamcracker 87 2 16 2 01each Granolabar 134 3 18 7 2¼cup Granola,NatureValley 140 3 25 5 2½cup Grapenutscereal 200 7 47 1 6½each Bagel,egg3inchdiameter 79 3 16 0 1½each Bagel,plain3inchdiameter 79 3 16 0 11each Biscuit,2oz. 191 4 28 7 1¼cup Bisquick,mix-dry 120 2 19 4 0¾cup Branflakes,postorKellogg 90 4 22 1 3
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100www.FatExtinction.com
STANDARD CARBOHYDRATEQTY. FOOD NAME CAL PRO CARB FAT FIBER
¾slice Cake,angelfood 91 2 20 0 01cup Cornflakes,Kellogg 72 2 16 0 0½cup Corngrits,enriched,cooked 72 2 16 0 11slice Cornbread,wholeground 94 3 13 3 01slice Cracked,wheatbread,
enriched65 2 12 1 1
5each Cracker,Ritz 85 0 10 5 07each Cracker,saltine 56 0 14 0 04each Cracker,triscuits 84 0 12 4 010each Cracker,wheatthins 90 0 20 0 1¾cup CreamofWheat,cooked 98 3 21 0 01cup Croutons,herb-seasoned 186 4 25 7 2½cup Eggnoodles,enrichedcooked 99 3 19 1 01slice Frenchbread 78 3 15 1 11slice Italianbread 81 3 15 1 11cup Frostedflakes,Kellogg 136 2 32 0 0¾cup Frostedminiwheats,Kellogg 90 3 19 0 21½each Grahamcracker 87 2 16 2 01each Granolabar 134 3 18 7 2¼cup Granola,NatureValley 140 3 25 5 2½cup Grapenutscereal 200 7 47 1 6
HIGH FIBER CARBOHYDRATESQTY. FOOD NAME CAL PRO CARB FAT FIBER¼cup AuburnFarms,toasterpastry 90 2 21 0 2¼cup Bean,baked99%fatfree 75 3 14 1 3½cup Beans,limacooked 88 5 17 0 5½cup Beans,navycooked 148 10 27 1 1½cup Branflakes 89 3 19 0 31slice Bread,stonegroundwheat 94 4 16 2 2
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HIGH FIBER CARBOHYDRATESQTY. FOOD NAME CAL PRO CARB FAT FIBER½cup FiberOne,cereal,GeneralMills 109 2 24 1 14½cup Cereal,KelloggAllBran 115 6 21 0 13½cup Lentils,cooked 108 8 19 1 11each EnglishMuffin,wholewheat 134 6 27 1 41cup Pasta,wheat 174 7 37 1 4½cup Oatmeal,Quaker 150 5 27 3 4½cup Peas,green 59 4 11 0 21cup RaisinBran,TotalCereal 170 2 41 1 51each ShreddedWheat,large 85 3 19 0 22cups Squash,summer 60 3 11 0 2¾cup Squash,winter 109 3 24 0 2¾cup Wheatenawheatcereal 118 4 24 0 2¾cup Corn 114 4 22 0 21each Potato,large 220 2 27 0 21each Potato,sweet 118 2 28 0 3½cup Rice,brown 109 3 22 1 2½cup Rice,white 103 2 26 0 0
LOW FAT PROTEINQTY. FOOD NAME CAL PRO CARB FAT FIBER2oz. Bacon,CanadianStyle 86 12 2 12 0½cup Beans,kidneycooked 105 7 19 43oz. ChickenBreast,w/oskin 105 20 0 2 09large Clams 133 23 5 2 06each Eggwhites 90 20 2 0 01each VeggieBurger 130 10 18 1 53oz. Fish,Bass 97 16 0 3 03oz. Fish,Bluefish 135 22 0 5 03oz. Fish,cod 89 19 0 1 0
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102www.FatExtinction.com
LOW FAT PROTEINQTY. FOOD NAME CAL PRO CARB FAT FIBER3oz. Crab 84 17 0 1 03oz. Fish,flat,flounder,sole 99 21 0 1 03oz. Fish,Haddock 95 21 0 1 03oz. Fish,Halibut 119 23 0 1 03oz. Fish,Pollack 100 21 0 1 03oz. Fish,Swordfish 103 17 0 3 03oz. Fish,Whitefish 146 20 0 1 03oz. Lobster 83 17 1 1 0
12med Oysters 116 12 4 6 0½cup Peas,black-eyed 90 6 1 16 03oz. Scallops 75 14 2 1 03oz. Shrimp 102 20 0 2 0½can Tuna,inwater 98 21 0 1 02oz. Turkey,lightmeat 92 18 0 2 08oz. Yogurt,plainskim 127 13 17 1 0½cup Cheese,cottagelowfat1% 82 14 3 1 0
MED FAT PROTEINQTY. FOOD NAME CAL PRO CARB FAT FIBER½cup Bean,soycurd(tofu) 94 6 2 6 1½cup Beans,soy 387 34 28 19 15oz. Chicken,darkmeatw/oskin 250 33 0 12 05oz. Chicken,whitemeatw/oskin 214 38 0 6 03oz. Fish,Salmon 155 22 0 7 03oz. Fish,Trout 162 23 0 7 03oz. Flank,steak 224 23 0 14 03oz. Lamb,leg 219 22 14 14 03oz. Turkey,darkmeat 170 26 0 7 03oz. Veal,cutlet 172 31 0 4 0
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103www.FatExtinction.com
HIGH FAT PROTEINQTY. FOOD NAME CAL PRO CARB FAT FIBER1oz LambChops 70 4 0 6 01oz Lamb,Shoulder 67 4 0 6 0
4Slices Pepperoni,Luncheon 108 5 1 10 01oz PorterhouseSteak 79 5 0 7 01Slice RoastBeef,Lean 172 25 0 7 01oz SirloinSteak 72 5 0 6 01oz T-BoneSteak 86 5 0 7 01oz TenderloinSteak 67 5 0 5 01oz Veal,Breast 51 4 0 4 01oz Veal,Chuck 38 4 0 2 02oz Veal,Cutlet 82 9 0 5 01oz Bologna,Beef 88 3 1 8 01oz ChuckRoast 71 5 0 6 01.5oz Chicken,DarkMeatw/Skin 93 7 0 7 01Whole Egg 77 6 1 6 01oz GroundBeef,Lean 73 5 0 6 01oz GroundBeef,Regular 86 5 0 8 0
LOW FAT DAIRYQTY. FOOD NAME CAL PRO CARB FAT FIBER½cup Cheese,CottageLowfat1% 82 14 3 1 01cup Milk,nonfat(skim) 86 8 12 0 0½cup Sherbet 132 1 29 2 08oz. Yogurt,plainSkim 127 13 17 0 0½cup Cheese,CottageLowfat2% 101 16 4 2 01cup Milk,Lowfat2% 121 8 12 5 08oz. Milk,RiceDream 140 8 14 5 06oz. Yogurt,lowfatDannon 170 6 28 2 0
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104www.FatExtinction.com
LOW FAT DAIRYQTY. FOOD NAME CAL PRO CARB FAT FIBER½cup Yogurt,frozenchocolate 115 3 18 4 08oz. Yogurt,lowfatfruit 225 9 42 3 08oz. Yogurt,lowfatplain 144 12 16 4 0
Dairyhigherinfat½cup Cheese,Ricottapartskim 80 7 2 5 0
HIGH FAT DAIRYQTY. FOOD NAME CAL PRO CARB FAT FIBER1oz Cheese,American 94 6 2 7 01oz Cheese,Processed 107 6 0 9 01oz Cheese,Blue 100 6 1 8 01oz Cheese,Cheddar 114 7 0 9 0
0.5cup LowfatCottageCheese 113 14 3 5 01oz Cheese,Mossarella 80 6 1 6 01oz Cheese,Parmesan 110 10 1 7 01oz Cheese,Provolone 99 7 1 8 0
0.25cup Cheese,Ricotta 107 7 2 8 01oz Cheese,Romano 109 9 1 8 0
0.25cup Cream,1/2&1/2 80 2 3 7 00.25cup EggNog 87 2 9 5 00.25cup IceCream 69 1 8 4 0
0.5 Milk,Whole 75 4 6 4 00.75cup Yogurt,Plain 105 6 8 6 0
UNSATURATED FATQTY. FOOD NAME CAL PRO CARB FAT FIBER1tbs. Mayonnaise,lightKraft 34 0 3 2 01tbs. Oil,corn 120 0 0 14 01tbs. Oil,olive 120 0 0 14 01tbs. Oil,peanut 119 0 0 14 0
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105www.FatExtinction.com
UNSATURATED FATQTY. FOOD NAME CAL PRO CARB FAT FIBER1tbs. Oil,soybean 120 0 0 14 01tbs. Saladdressing,bluecheese 77 1 1 8 01tbs. Saladdressing,French 67 0 3 6 01tbs. SaladdressingItalian 69 0 2 7 01tbs. SaladDressing,Russian 76 0 2 8 01tbs. SaladDressing,Thousand
Islands59 0 2 6 0
¼cup Sauce,Barbecue 47 1 8 1 01cup Soup,creamofasparagus 87 1 11 4 0
SATURATED FATQTY. FOOD NAME CAL PRO CARB FAT FIBER
.50tbs. Butter 52 0 0 6 01tbs. Cheese,Cream 101 2 1 10 0.25tbs. Cream,Sour 126 2 2 12 0
1 Egg,Yolk 62 3 0 6 0.50tbs. Margarine 51 0 0 6 0.50tbs. Mayonnaise 30 0 0 4 01tbs. PeanutButter 101 4 3 8 02tbs. Sauce,Tarter 64 0 2 6 0.50tbs. VegetableShortening 58 0 0 6 0.50tbs. WillowRunMargarine 50 0 0 6 0
LEGUMES /VEGETARIANQTY. FOOD NAME CAL PRO CARB FAT FIBER
0.25cup Beans,Black 173 11 31 1 10.25cup Beans,Garbonzo 185 10 31 2 100.25cup Beans,Pinto 170 11 30 1 81cup Soup,BlackBean 115 6 20 2 11cup Soup,Lentil 143 9 20 3 2
0.75cup Soup,Pea 145 8 21 3 0
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106www.FatExtinction.com
FAST FOODQTY. FOOD NAME CAL PRO CARB FAT FIBER
2slices Cake,Sponge 298 8 54 6 02slices Cake,White 378 5 54 16 02oz Candy,Hard 311 4 32 18 02oz Chocolate,Muilt 311 4 32 18 024oz Cola,Soda 320 0 80 0 0
2pieces Cookie,Brownie2x2x¾ 308 4 31 19 02pieces Cookie,ChocolateChip
2.5diam319 3 36 18 0
2pieces Cookie,OatmealRaisin3″ 388 5 62 13 02pieces Doughnut 250 4 23 16 01pieces Eclair,Custard 240 6 23 14 01pieces EggMcMuffin,
McDonalds283 18 28 11 0
1serv FrenchFries,McDonalds 224 3 26 12 0.50 Hamburger,bacon,cheese 221 13 15 13 0.50 Hamburger,Whopper 314 13 25 18 0.50 Hamburger,BigMac 282 13 22 16 01 Hamburger,cheese
McDonalds278 15 23 14 0
2 Hamburger,McDonalds 262 12 31 10 02oz PotatoChips 316 4 30 20 0
ALCOHOLQTY. FOOD NAME CAL PRO CARB FAT FIBER12oz. Beer 138 1 13 9 02oz. CordialsandLiqueurs 173 0 23 9 02oz. Gin,Rum,Vodka 121 0 0 13 02oz. Whiskey 121 0 0 13 07oz. Wine,Red 134 0 5 12 07oz. Wine,White 142 0 7 13 0