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Success Journal

Xtreme Fat Loss Diet


Program
By: Shaun Hadsall, Joel Marion and
Dan Long

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

Copyright Notice
No part of this document may be reproduced or transmitted in any form whatsoever, electronic, or mechanical,
including photocopying, recording, or by any informational storage or retrieval system without expressed
written, dated, and signed permission from the author. All copyrights are reserved.

Disclaimer and/or Legal Notices


The information presented in this work is by no way intended as medical advice or as a substitute for medical
counseling. The information should be used in conjunction with the guidance and care of your physician.
Consult your physician before beginning this program as you would with any exercise and nutrition program.
If you choose not to obtain the consent of your physician and/or work with your physician throughout the
duration of your time using the recommendations in the program, you are agreeing to accept full responsibility
for your actions.
If you have any health issues or pre-existing conditions, please consult with your physician before
implementing any of the information provided in this course. This product is for informational purposes only
and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting
from the use of this information.
By accepting your comprehensive nutrition, supplementation, and exercise program, you recognize that
despite all precautions on the part of Kill Mode Training Co., Inc., and Get Lean in 12, Inc., there are risks of
injury or illness which can occur because of your use of the aforementioned information and you expressly
assume such risks and waive, relinquish and release any claim which you may have against Kill Mode Training
Co., and/or Get Lean in 12, Inc., its officers, directors, employees, volunteers, agents, affiliates, or assigns, as a
result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of
the programs.

Directions:
On the pages that follow, you will find blank Daily Journal Entry forms for each type of diet (i.e. Fast Day,
Shake Day, Moderate Carb Day, and Protein Only Depletion Day), in addition to Daily Diet Assessment Forms
for each type of day. Please note you will not need to document your Cheat Day foods, but should fill out the
Activity Assessment Form for that day. Document your progress each day using these printable sheets. With
regard to the End-Cycle Progress Report (second to last page of document), on day 1 of your diet, please
note that you will only be filling out your measurements under the Today section, as you will not have any
other measurements to compare to. Be sure you fill out this report at the end of each of the 5 cycles for this
program once you take your initial measurements on your start date, thereafter.

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

Activity Assessment for Cheat Day


1. Did you make an effort to burn extra calories by taking the stairs (not the elevator), parking
further away, etc.? yes no If so, what: ___________________________________________________
2. Did you do the recommended morning or afternoon Cheat Day/Moderate Carb Day Workout?

yes no
3. Did you do the optional SRS (Steady State Cardio Protocol) Session in afternoon or evening?

yes no
4. What can you do to better plan your day to be sure you get all the recommended sessions in
on this day? ___________________________________________________________________________________
________________________________________________________________________________________________
Additional Activity Notes:

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

Daily Journal Entry


Type of Day: Fast Day
Date: ______________________
Planned Diet
Breakfast

# Grams

BCAA Matrix Supplementation

Mid-morning Snack
BCAA Matrix Supplementation

Lunch
BCAA Matrix Supplementation

Mid-afternoon snack
BCAA Matrix Supplementation

Dinner
BCAA Matrix Supplementation

Total Planned:

Actual Diet
Breakfast

# Grams

BCAA Matrix Supplementation

Mid-morning Snack
BCAA Matrix Supplementation

Lunch
BCAA Matrix Supplementation

Mid-afternoon snack
BCAA Matrix Supplementation

Dinner
BCAA Matrix Supplementation

Total Consumed:

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

Fast Day Daily Diet Assessment


1. Did you plan the day's schedule in advance?_______________________________________________
___________________________________________________________________________________________
2. Did you consume the appropriate number of BCAAs today? ______________________________
___________________________________________________________________________________________
3. Did you abstain from eating, apart from the BCAA intake? ________________________________
___________________________________________________________________________________________
4. Did you drink plenty of fluids today? ______________________________________________________
___________________________________________________________________________________________
5. What, specifically, did you do very well today? _____________________________________________
____________________________________________________________________________________________
6. What specifically, about today can you improve upon? _____________________________________
____________________________________________________________________________________________
Additional Diet Notes:

Activity Assessment for Fast Day


1. Did you make an effort to burn extra calories by taking the stairs (not the elevator), parking
further away, etc.? yes no If so, what: ___________________________________________________
2. Did you do the recommended morning Fast Day Workout? yes no
3. Did you perform the optional SRS (Bursting Protocol) Sessions whether in afternoon or
evening? yes no
4. What can you do to better plan your day to be sure you get all the recommended sessions in
on this day? ___________________________________________________________________________________
________________________________________________________________________________________________
Additional Activity Notes:

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

Daily Journal Entry


Type of Day: Shake Day
Date: ______________________
Meal Plan
Breakfast (P+C)

Actual Diet
#Grams Breakfast (P+C)

#Grams

P
F
C
Veggies

P
F
C
Veggies

Mid-morning (P+C)

Mid-morning (P+C)
P
F
C
Veggies

Lunch (P+C)

P
F
C
Veggies

Lunch (P+C)
P
F
C
Veggies

Mid-afternoon (P+F)

P
F
C
Veggies

Mid-afternoon (P+F)
P
F
C
Veggies

Dinner (P+F)

P
F
C
Veggies

Dinner (P+F)
P
F
C
Veggies

Total Planned:
Total Grams Protein
Total Grams Fat
Total Grams Carbohydrate
Total Portions of Free Veggies

P
F
C
Veggies

Total Consumed:

>3

Total Grams Protein


Total Gram Fats
Total Grams Carbohydrates
Total Portions of Free Veggies

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

>3

Shake Day Daily Diet Assessment


1. Did you plan todays menu in advance? _____________________________________________________
_____________________________________________________________________________________________
2. Did you exclusively consume nutrition shakes today (except free veggies)? __________________
____________________________________________________________________________________________
3. Did

you

abstain

from

eating

other

than

at

scheduled

meals

(except

for

free

veggies)?____________________________________________________________________________________
4. Did you steer clear of off-limits foods? ______________________________________________________
5. Did you drink plenty of fluids today? ________________________________________________________
6. Did you consume at least three portions of fibrous veggies today?___________________________
7. What, specifically, did you do very well today? ______________________________________________
_____________________________________________________________________________________________
8. What specifically, about today can you improve upon? ______________________________________
_____________________________________________________________________________________________
Additional Diet Notes:

Activity Assessment for Shake Day


1. Did you make an effort to burn extra calories by taking the stairs (not the elevator), parking
further away, etc.? yes no If so, what: _________________________________________________
2. Did you do the recommended morning Shake Day Workout? yes no
3. Did you do the optional afternoon or evening SRS (Bursting Protocol) session? yes no
4. What can you do to better plan your day to be sure you get all the recommended sessions
in on this day?______________________________________________________________________________
______________________________________________________________________________________________
Additional Activity Notes:

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

Daily Journal Entry


Type of Day: Moderate Carb Day
Date: ______________________
Meal Plan
Breakfast (P+C)

Actual Diet
#Grams Breakfast (P+C)

#Grams

P
F
C
Veggies

P
F
C
Veggies

Mid-morning (P+C)

Mid-morning (P+C)
P
F
C
Veggies

Lunch (P+F)

P
F
C
Veggies

Lunch (P+F)
P
F
C
Veggies

Mid-afternoon (P+F)

P
F
C
Veggies

Mid-afternoon (P+F)
P
F
C
Veggies

Dinner (P+F)

P
F
C
Veggies

Dinner (P+F)
P
F
C
Veggies

Total Planned:
Total Grams Protein
Total Grams Fat
Total Grams Carbohydrate
Total Portions of Free Veggies

P
F
C
Veggies

Total Consumed:

>3

Total Grams Protein


Total Gram Fats
Total Grams Carbohydrates
Total Portions of Free Veggies

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

>3

Moderate Carb Day Daily Diet Assessment


1. Did you plan todays menu in advance? __________________________________________________
______________________________________________________________________________________________
2. Did you consume at least three whole-food meals today? ________________________________
_____________________________________________________________________________________________
3. Did you abstain from eating other than at scheduled meals (except for free veggies)?_____
______________________________________________________________________________________________
4. Did you steer clear of off-limits foods? ____________________________________________________
5. Did todays diet contain only carbohydrates from the approved list? ______________________
6. Did you drink plenty of fluids today?_____ _________________________________________________
7. Did you consume at least three portions of fibrous veggies today?_________________________
8. What, specifically, did you do very well today? ____________________________________________
______________________________________________________________________________________________
9. What specifically, about today can you improve upon? ____________________________________
______________________________________________________________________________________________
Additional Diet Notes:

Activity Assessment for Moderate Carb Day


1. Did you make an effort to burn extra calories by taking the stairs (not the elevator), parking
further away, etc.? yes no If so, what: ___________________________________________________
2. Did you do the recommended morning Cheat Day/Moderate Carb Day Workout? yes
no
3. Did you do the optional afternoon or evening SRS (Steady State Cardio Protocol) Session?

yes no
4. What can you do to better plan your day to be sure you get all the recommended sessions
in on this day? ______________________________________________________________________________
______________________________________________________________________________________________
Additional Activity Notes:

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

Daily Journal Entry


Type of Day: Protein Depletion Day
Date: ______________________
Meal Plan
Breakfast - Protein Only

#Grams

Actual Diet
Breakfast - Protein Only

P
F
C
Veggies

Mid-morning Protein Only

P
F
C
Veggies

Mid-morning Protein Only

P
F
C
Veggies

Lunch Protein Only

P
F
C
Veggies

Lunch Protein Only


P
F
C
Veggies

Mid-afternoon Protein Only

P
F
C
Veggies

Mid-afternoon Protein Only

P
F
C
Veggies

Dinner Protein Only

P
F
C
Veggies

Dinner Protein Only


P
F
C
Veggies

Total Planned:
Total Grams Protein
Total Grams Fat
Total Grams Carbohydrate
Total Portions of Free Veggies

#Grams

P
F
C
Veggies

Total Consumed:

>3

Total Grams Protein


Total Gram Fats
Total Grams Carbohydrates
Total Portions of Free Veggies

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

>3

Protein Depletion Day Daily Diet Assessment


1. Did you plan todays menu in advance? ________________________________________________
____________________________________________________________________________________________
2. Did you consume at least three whole-food meals today? ______________________________
___________________________________________________________________________________________
3. Did you abstain from eating other than at scheduled meals (except for free
veggies)?________________________________________________________________________________
4. Did you steer clear of off-limits foods? __________________________________________________
5. Did todays diet contain only low-fat protein sources from the approved list? ____________
6. Did you drink plenty of fluids today? ____________________________________________________
7. Did you consume at least three portions of fibrous veggies today?_______________________
8. What, specifically, did you do very well today? ___________________________________________
_____________________________________________________________________________________________
9. What specifically, about today can you improve upon? ___________________________________
______________________________________________________________________________________________
Additional Diet Notes:

Activity Assessment for Protein Depletion Day


1. Did you make an effort to burn extra calories by taking the stairs (not the elevator), parking
further away, etc.? yes no If so, what: ___________________________________________________
2. Did you do the recommended morning Protein Depletion Day Workout? yes no
3. Did you do the optional SRS (Bursting Protocol) Session in the afternoon or evening? yes

no
4. What can you do to better plan your day to be sure you get all the recommended sessions
in on this day? _______________________________________________________________________________
_______________________________________________________________________________________________
Additional Activity Notes:

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

End-Cycle Progress Report


End of Cycle ___________________
Date:______________________
Note: All measurements are to be taken upon awakening before beginning your Cheat Day. On your
program start date, you will only fill out the Today section until you have something to compare it
to with the following weeks.

Current Cycles Progress


One Week Ago

Today

Difference

Bust
Waist
Hips
Right arm
Left arm
Right thigh
Left thigh
Right calf
Left calf
Total

Total Progress
Starting

Today

Difference

Bust
Waist
Hips
Right arm
Left arm
Right thigh
Left thigh
Right calf
Left calf
Total

Completed Workouts This Cycle


Resistance

HIIT

Low intensity cardio

#sessions

Grand Total:
2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.

Cycle Diet Assessment


(To be filled out at the end of each diet week for next 5 weeks)
On a scale of 1 -10, how would you rate your adherence to the dietary portion of the program this
week?_________________________________________________________________________________________________
_______________________________________________________________________________________________________
Did you plan, shop, and cook ahead of time as advised? ____________________________________________
Did you stick to the specific goal of each day? ______________________________________________________
_______________________________________________________________________________________________________
Based on your responses to the above questions, in addition to those of the daily assessments, list
2 - 3 specific areas of your diet in which you excelled this week: ____________________________________
________________________________________________________________________________________________________
Based on your responses to the above questions, in addition to those of the daily assessments, list 2 3 specific areas of your diet in which you can improve upon in the upcoming week to further increase
results: _______________________________________________________________________________________________
_______________________________________________________________________________________________________

Cycle Exercise Assessment


Did you complete all of the scheduled resistance training workouts for each type of diet day? _____
________________________________________________________________________________________________________
Did you complete all the optional SRS (Bursting Protocol) or SRS (Steady State Cardio Protocol)
Sessions asked to be executed on the appropriate days? ___________________________________________
________________________________________________________________________________________________________
Did you participate in any additional direct forms of exercise (additional Customized Workouts, brisk
walking, jogging, sport, etc.), throughout the week?_________________________________________________
________________________________________________________________________________________________________
Based on your responses to the above questions, in addition to those of the daily assessments, how
can you improve your level of activity throughout the remainder of the week to further increase
results?__________________________________________________________________________________________________
__________________________________________________________________________________________________________

2013 and Beyond. Get Lean in 12, Inc., Joel Marion Fitness Solutions LLC and
XtremeFatLossDiet.com. All Rights Reserved.