‘NUTRITION GUIDE |
& RECIPESIntroduction
The TapouT® XT2 workout has been desgned to gnite
yourmetabolsm and help you shed exces bd fat
‘leading lean muscle mass. The meas and recipes
that follow have been developed to provide your
working body with key nuttin to fed your muses,
These recipes ote strategiccalorie and protein suppet
{and the ight amount af food in the right varity or
‘veral hel
Because youve completed your Firstar even second
‘ound of Tapout® x7, faito say you now lead on
active heathy fe Youve lost the weight and now
itstime to bud muscle inorder to dott you must
‘optimize what you eat and when you eat That means
Providing your body wth essenal proteins. good at,
whole grains and urs and vegetables.
|Wsimportantto note that with ech TapouT* workout,
your body can burn up to 1200 eaedes. Your body
‘so burns caleries naturally ust by keeping your body
‘unning—even when youre simply leping Every
Calorie counts wen comes to creating the body you
Whether youre following the 60-day X72 workout
Calendar or tne 90-day alend keeping racket your
workouts and aane intake wil hep you focused each
dy to reach your cess ests. By using XT2 and
following the nutrition guide, you can achieve 3 chiseled,
ean body without he uk,
‘The Lean Muscle Ideal
So what exactly is muscle? The thought of conjures
‘up images of song bodles, vim waist cutarms an
defined abs. Muscle connotes heath and wens t
'ssynonymous with energy, athleticism and phys
fines
Inactualty itis an elastic ssue within the human body
‘comprised of thousands of small fibers. We have over 600
sdstinct muscles that lint thre diferent categories:
‘lea smooth and cardiac Each performs a crcl
function from moving our selton to pumping Blood,
te propeling our eat.
Lean muscle quite simply pre muscle mass without
theft tis what makes the human body lok im ang
‘it Proper eating and exercise are important fr buling
and maetatning ean muscle We havea heard that,
must burns more calories than ot butt alo improves
|olnt stabi strengthens our bones. boosts athletic
Pettormance, and quite simply makes us look fel ad
function beter
IN weincrease ourlean muscle mass our body becomes
more efiient and according othe new lan mule
idea. far more attractive. The key to achieving this
ideals improve ourbody compotion tough 9
Surategc combination of calorie uring and lean eating!
Counting Calories the Healthy Way
‘You took the ist stops toward ving a healthier ard
happlerlife when you purchased Tapou* XT and XT2,
By flowing the calendars an the frst rutrton guide
you began tose the ests youve always wanted, butt
‘doesnt stop thee
‘Totruly find sucess and make a permanent change in
your life body and min, you must set goat and ack
Your progress. Remember the satisfaction of crossing
‘of each day of your calendar after completing each
‘workout You wil feel he same station by logging
yurmeat, clone and protein intake.
‘let changes can be cfc to tek with, Most iets
‘tou essential calories and carbs, causing headoches
and fatigue, weakening your body By taking the time to
‘cord what you are consuming before each mea. wilhelp you nat only se what youre puting in your body,
but that youre consuming the proper amount fr your
se andliesye
Finding The Right Calorie Count
Calatting the proper number ofcloies pet days
‘nse than yout think. Fst you must clelate your
Basal Metabolic ate (BM Your BR's the basic amount
‘of calres your body needs to burnt function naturally
‘without adaona exerese or activity. This includes the
functions of breathing, digestion, and keeping your hear
pumping To calculate your BR, flow the equation
below
Women:
655+ (43 x eight in pounds) + (7 xheght in inches) -
(47 xageinyeas)
Men:
{66 + (63x weight in pounds + (129x height in inches
(eaxageinyear)
Because you ae following the XT2 workouts for 60