Final Accountability Form

Kindly upload your measurements in the fields that follow, we want to make you our hero:

Name*
First
Email*

PLEASE USE THE SAME EMAIL ADDRESS - DO NOT CHANGE YOUR DETAILS HERE. PLEASE BE ACCURATE WITH YOUR EMAIL ADDRESS
Class Attendance
How many classes have you attended this past week?*
How many classes do you intend on attending this coming week?*
Resting pulse rate
Resting Pulse Rate (bpm)
Take reading 1st thing in the morning.
DAY 8: Meal Scheduling
Meal 1
Time*
Protein 1
1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if exercising. 2. Consume the amount of protein listed in your authorized food list. 3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed once per day. Remember to try and use organic or raw full fat versions if possible.
Eggs and Egg Whites (Portions)

Men: 2 whole with 4-5 whites

Women: 1 Whole with 2-3 whites
Cottage cheese (Portions)

Men: 1 cup

Women: ½ cup
Greek Yogurt (Portions)

Men: 1 cup

Women: ½ cup
Lean beef, venison, lamb, pork tenderloin, or fresh ham (try to use grass fed or locally farmed raise) - Portions

Men: 142 - 170 grams

Women: 85-113 grams
Turkey breast (Portions)

Men: 170-227 grams

Women: 113-142 grams
Chicken breast (Portions)

Men: 170-227 grams

Women: 113-140 grams
Low carb protein powder (Portions)

Men: 1½ - 2 scoops (30-40 grams)

Women: 1-1½ scoops (20-30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish (Portions)

Men: 170-225 grams

Women: 85-113 grams
Other wild caught seafood: lobster, crab, shrimp, scallops - limit intake - (Portions)

Men: 170-225 grams

Women: 85-113 grams
Starch
Serving sizes: men weighing under 90kg = 1 cup, men over 90kg = 1½ cups. Women = ½ to ¾ cup.
Fat
1. Consume ONLY 1 serving of Fat at each meal. 2. Serving size = 1Tbsp, Cheese = a sprinkle, Yolks = 1/2 max. Krill/Fish oil = 2-3grams (1000mg=1gram). 3. Monitor your portion sizes carefully with fats. It's very easy to overdo it and add in an additional 300 - 400 calories of fats if you're not careful.
Meal 2
Time*
Protein 2
1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if exercising. 2. Consume the amount of protein listed in your authorized food list. 3. Cottage Cheese may only be consumed once per day. Remember to try and use organic or raw full fat versions if possible.
Eggs and Egg Whites (Portions)

Men: 2 whole with 4-5 whites

Women: 1 Whole with 2-3 whites
Cottage cheese (Portions)

Men: 1 cup

Women: ½ cup
Greek Yogurt (no/low sugar plain flavors only) - Portions -

Men: 1 cup

Women: ½ cup
Lean beef, venison, lamb, pork tenderloin, or fresh ham (try to use grass fed or locally farmed raise) - Portions -

Men: 142 - 170 grams

Women: 85-113 grams
Turkey breast (Portions)

Men: 170-227 grams

Women: 113-142 grams
Chicken breast (Portions)

Men: 170-227 grams

Women: 113-140 grams
Low carb protein powder (Portions)

Men: 1½ - 2 scoops (30-40 grams)

Women: 1-1½ scoops (20-30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish - Portions -

Men: 170-225 grams

Women: 85-113 grams
Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) - Portions -

Men: 170-225 grams

Women: 85-113 grams
Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) - Portions -

Men: 170-225 grams

Women: 85-113 grams
Fat
1. Consume ONLY 1 serving of Fat at each meal. 2. Serving size = 1Tbsp, Cheese = a sprinkle, Yolks = 1/2 max. Krill/Fish oil = 2-3grams (1000mg=1gram). 3. Monitor your portion sizes carefully with fats. It's very easy to overdo it and add in an additional 300 - 400 calories of fats if you're not careful.
Meal 3
Time*
Protein 3
1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if exercising. 2. Consume the amount of protein listed in your authorized food list. 3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed once per day. Remember to try and use organic or raw full fat versions if possible.
Eggs and Egg Whites (Portions)

Men: 2 whole with 4-5 whites

Women: 1 Whole with 2-3 whites
Cottage cheese (Portions)

Men: 1 cup

Women: ½ cup
Greek Yogurt (no/low sugar plain flavors only) - Portions -

Men: 1 cup

Women: ½ cup
Lean beef, venison, lamb, pork tenderloin, or fresh ham (try to use grass fed or locally farmed raise) - Portions -

Men: 142 - 170 grams

Women: 85-113 grams
Turkey breast (Portions)

Men: 170-227 grams

Women: 113-142 grams
Chicken breast (Portions)

Men: 170-227 grams

Women: 113-140 grams
Low carb protein powder (Portions)

Men: 1½ - 2 scoops (30-40 grams)

Women: 1-1½ scoops (20-30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish - Portions -

Men: 170-225 grams

Women: 85-113 grams
Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) - Portions -

Men: 170-225 grams

Women: 85-113 grams
Vegetable
1. Consume one serving of your favorite vegetables listed 2. Make sure to have at least two servings of green cruciferous vegetables per day. 3. Serving size (men and women) = 1 cup on all veggies (raw, steamed, or minimally cooked)
Fat
1. Consume ONLY 1 serving of Fat at each meal. 2. Serving size = 1Tbsp, Cheese = a sprinkle, Yolks = 1/2 max. Krill/Fish oil = 2-3grams (1000mg=1gram). 3. Monitor your portion sizes carefully with fats. It's very easy to overdo it and add in an additional 300 - 400 calories of fats if you're not careful.
Meal 4
Time*
Protein 4
1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if exercising. 2. Consume the amount of protein listed in your authorized food list. 3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed once per day. Remember to try and use organic or raw full fat versions if possible.
Eggs and Egg Whites (Portions)

Men: 2 whole with 4-5 whites

Women: 1 Whole with 2-3 whites
Cottage cheese (Portions)

Men: 1 cup

Women: ½ cup
Greek Yogurt (no/low sugar plain flavors only) - Portions -

Men: 1 cup

Women: ½ cup
Lean beef, venison, lamb, pork tenderloin, or fresh ham (try to use grass fed or locally farmed raise) - Portions -

Men: 142 - 170 grams

Women: 85-113 grams
Turkey breast (Portions)

Men: 170-227 grams

Women: 113-142 grams
Chicken breast (Portions)

Men: 170-227 grams

Women: 113-140 grams
Low carb protein powder (Portions)

Men: 1½ - 2 scoops (30-40 grams)

Women: 1-1½ scoops (20-30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish - Portions -

Men: 170-225 grams

Women: 85-113 grams
Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) - Portions -

Men: 170-225 grams

Women: 85-113 grams
Fat
1. Consume ONLY 1 serving of Fat at each meal. 2. Serving size = 1Tbsp, Cheese = a sprinkle, Yolks = 1/2 max. Krill/Fish oil = 2-3grams (1000mg=1gram). 3. Monitor your portion sizes carefully with fats. It's very easy to overdo it and add in an additional 300 - 400 calories of fats if you're not careful.
Meal 5
Time*
Protein 5
1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if exercising. 2. Consume the amount of protein listed in your authorized food list. 3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed once per day. Remember to try and use organic or raw full fat versions if possible.
Eggs and Egg Whites (Portions)

Men: 2 whole with 4-5 whites

Women: 1 Whole with 2-3 whites
Cottage cheese (Portions)

Men: 1 cup

Women: ½ cup
Greek Yogurt (no/low sugar plain flavors only) - Portions -

Men: 1 cup

Women: ½ cup
Lean beef, venison, lamb, pork tenderloin, or fresh ham (try to use grass fed or locally farmed raise) - Portions -

Men: 142 - 170 grams

Women: 85-113 grams
Turkey breast (Portions)

Men: 170-227 grams

Women: 113-142 grams
Chicken breast (Portions)

Men: 170-227 grams

Women: 113-140 grams
Low carb protein powder (Portions)

Men: 1½ - 2 scoops (30-40 grams)

Women: 1-1½ scoops (20-30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish - Portions -

Men: 170-225 grams

Women: 85-113 grams
Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) - Portions -

Men: 170-225 grams

Women: 85-113 grams
Vegetable
1. Consume one serving of your favorite vegetables listed 2. Make sure to have at least two servings of green cruciferous vegetables per day. 3. Serving size (men and women) = 1 cup on all veggies (raw, steamed, or minimally cooked)
Fat
1. Consume ONLY 1 serving of Fat at each meal. 2. Serving size = 1Tbsp, Cheese = a sprinkle, Yolks = 1/2 max. Krill/Fish oil = 2-3grams (1000mg=1gram). 3. Monitor your portion sizes carefully with fats. It's very easy to overdo it and add in an additional 300 - 400 calories of fats if you're not careful.
Meal 6
Time*
Protein 6
1. Consume Protein at each meal 4 times minimum per day, 5 meals ideal if exercising. 2. Consume the amount of protein listed in your authorized food list. 3. Limit your servings of dairy. Cottage Cheese or Greek Yogurt should only be consumed once per day. Remember to try and use organic or raw full fat versions if possible.
Eggs and Egg Whites (Portions)

Men: 2 whole with 4-5 whites

Women: 1 Whole with 2-3 whites
Cottage cheese (Portions)

Men: 1 cup

Women: ½ cup
Greek Yogurt (no/low sugar plain flavors only) - Portions -

Men: 1 cup

Women: ½ cup
Lean beef, venison, lamb, pork tenderloin, or fresh ham (try to use grass fed or locally farmed raise) - Portions -

Men: 142 - 170 grams

Women: 85-113 grams
Turkey breast (Portions)

Men: 170-227 grams

Women: 113-142 grams
Chicken breast (Portions)

Men: 170-227 grams

Women: 113-140 grams
Low carb protein powder (Portions)

Men: 1½ - 2 scoops (30-40 grams)

Women: 1-1½ scoops (20-30 grams)
Fresh wild caught fish: Salmon, Trout, Tuna, Cod, Tilapia, White fish - Portions -

Men: 170-225 grams

Women: 85-113 grams
Other wild caught seafood: lobster, crab, shrimp, scallops (limit intake) - Portions -

Men: 170-225 grams

Women: 85-113 grams
Phone
This field is for validation purposes and should be left unchanged.

Final Accountability Form

Kindly upload your measurements in the fields that follow, we want to make you our hero:

Class Attendance

Resting pulse rate

DAY 8: Meal Scheduling

Meal 1

Meal 2

Meal 3

Meal 4

Meal 5

Meal 6