Red Team: Trainer Jillian

Tuesdays 8/7c

Sponsored by

Message from Jillian

Eat three meals a day with one snack.

Eat every four hours.
Enjoy Sugar Free Jell-O,
DO NOT skip meals. as seen on The Biggest Loser.
High protein, low to moderate fat intake, no simple carbs, low complex carbs.
Sodium isn't a big deal, but it will make you hold water temporarily so don't freak
if you are up a pound after sushi with soy sauce.
Always try to have protein with your carbs never eat carbs alone.
DRINK WATER 100oz minimum! 2 cups of coffee per day, but for every cup drink another 8oz
of water. Tea (especially green tea) is okay but not a water substitute.

NO Foods: YES Foods:

Alcohol Chicken
Sugar Fish
Rice Beef
Flour very limited quantities All Seafood
Bread very limited quantities Fats are okay
Juice Great Fats are avocado, nuts and salmon (in limited
Potato portions)
Pasta Dairy is fine low fat or non fat
Soda's - unless they are diet Green Veggies unlimited
Tropical Fruit Fruit only before 5:00pm - Apples, grapefruits and
Bananas berries
Melon Soy for vegetarians
Coconut
Mango

*Our Contestants were supervised by doctors while participating in the show, and their diet and exercise regimen was tailored to their medical
status and specific needs. Consult with your own doctor before embarking on any diet or exercise program.

Page 1
Red Team: Trainer Jillian

Tuesdays 8/7c

Sponsored by

Rough Daily Guide

You must consume 100 grams of protein daily = 400 calories

(protein is 4 calories per gram)
Enjoy Sugar Free Jell-O,
as seen on The Biggest Loser.
You should consume 80 grams of complex carbohydrate daily 320 calories
(carbohydrate is 4 calories per gram)

You should not consume over 40 grams of fats 360 calories

(fat is 9 calories per gram)

Calorie Counting is part of the diet. You will vary your caloric intake on a daily basis as follows:

Monday 1300 Calories

Tuesday 1100 Calories
Wednesday 1300 Calories
Thursday 1200 Calories
Friday 1300 Calories
Saturday 1300 Calories
Sunday 1500 Calories

Menu Ideas and Tips

In addition to the following sample weekly diet, here are some suggested healthy meals and snacks.

Breakfast: Protein bars with LOW carbs; steel cut oatmeal; low-fat cottage cheese; carb-free yogurt,
but check sugar grams on container; fruit; egg whites any style; turkey bacon; Morning Star sausage
and bacon (this is vegetarian, but it tastes awesome)

Snacks: Myoplex low-carb protein shake; light cheese (i.e.: Laughing Cow, low-fat Bon Bell string
cheese); a handful of nuts (no more than 15); beef / turkey jerky, 12 apple, 1 cup of air-popped
popcorn (no added salt).

Desserts: Sugar-free hot chocolate, sugar-free Jell-O, low-fat ricotta cheese with Splenda and
almond or vanilla extract, Carbo-lite or St. Moritz sugar-free yogurt - no topping of any kind.

Spices All spices that contain no sugar are fine. Or Carb Solutions brand products such as
carb-free barbecue sauce etc

Cook foods with olive oils or vegetable spray.

*Our Contestants were supervised by doctors while participating in the show, and their diet and exercise regimen was tailored to their medical
status and specific needs. Consult with your own doctor before embarking on any diet or exercise program.

Page 2
Red Team: Jillians Sample Workout Routine

Tuesdays 8/7c

Sponsored by
People who need to make dramatic gains in fitness or would like to lose weight
need a more formal exercise program, in addition to lifestyle physical activity.
Your program should include the main components of fitness:

Aerobic Activities Enjoy Sugar Free Jell-O,

These involve using the large muscles of your body in rhythmic, continuous motion. as seen on The Biggest Loser.
They improve cardiovascular conditioning and help reduce body fat. Aerobic
exercises include walking, jogging, bicycling, swimming and aerobics or exercise
classes or videos.

Strength Training
Strength training, such as weight lifting, improves muscular strength and
endurance, helps maintain bone density, and raises metabolism, causing you
to burn more calories.

Stretching
Stretching exercises, which include slow, gentle movements that elongate
your muscles, improve flexibility.

Jillians Sample Weekly Workout

Monday:
Morning: 1 hour of cardio first thing in morning on empty stomach in target fat burning heart rate

Afternoon: 1 hour of functional resistance circuit training followed immediately by 45 minutes of

cardio in target fat burning heart rate

Night: 1 hour of Kick Boxing

Tuesday:
Morning: 1 hour of cardio first thing in morning on empty stomach in target fat burning heart rate

Afternoon: 1 hour of functional resistance circuit training followed immediately by 45 minutes of

cardio in target fat burning heart rate

Night: 1 hour of Yoga

*Our Contestants were supervised by doctors while participating in the show, and their diet and exercise regimen was tailored to their medical
status and specific needs. Consult with your own doctor before embarking on any diet or exercise program.

Page 1
Red Team: Jillians Sample Workout Routine

Tuesdays 8/7c

Sponsored by
Wednesday:
3-hour mountain hike

Thursday: Enjoy Sugar Free Jell-O,

as seen on The Biggest Loser.
Morning: 1 hour of cardio first thing in morning on empty stomach in target fat
burning heart rate

Afternoon: 1 hour of functional resistance circuit training followed immediately by 45 minutes of

cardio in target fat burning heart rate

Night: 1 hour of Track drills

Friday:
Morning: 1 hour of cardio first thing in morning on empty stomach in target fat burning heart rate

Afternoon: 1 hour of functional resistance circuit training followed immediately by 45 minutes of

cardio in target fat burning heart rate

Night: 1 hour of Spinning

Saturday:
Morning: 1 hour of cardio first thing in morning on empty stomach in target fat burning heart rate

Afternoon Night: 5 Miles on treadmill, 500 sit ups, 500 lunges, 500 push ups, 500 squats, 500
assisted pull ups

Sunday:
Rest, Rest, Rest

*Our Contestants were supervised by doctors while participating in the show, and their diet and exercise regimen was tailored to their medical
status and specific needs. Consult with your own doctor before embarking on any diet or exercise program.

Page 2
 Monday Tuesday
SAMPLE WEEKLY MENU
Meal Type Item Amount Calories Meal Type Item Amount Calories FOR RED TEAM
Breakfast Egg Beaters 1 cup 120 Breakfast Carb Countdown Milk 1 cup 100
Canadian bacon 4 oz. 180 Morning Start Cereal (Atkins) 1 cup 180
Bell Pepper 1/2 cup 12 Banana 5 oz. 105
Onions 1/2 cup 35 Snack #1 Carb Control Yogurt (2) 4 oz. 120
Mushrooms 1/2 cup 8 Lunch 93% Fat Free Ground Sirloin 8 oz. 560
Low Carb Ketchup 3 tbsp. 15 Ezekiel Bread 2 slices 160
Snack #1 Almonds (Raw) 1/2 oz. 90 Fat Free American Cheese 2 oz. 60
Low Sodium V8 Drink 8 oz. 50 Fat Free Mayonaise 2 tbsp. 20
Lunch Hummus 4 tbsp. 100 Mustard 2 tbsp. 10
7 Grain Wasa Cracker (Light) (4) 8 g. 80 Low Carb Ketchup 1 tbsp. 5
Salsa 4 tbsp. 20 Pickles 2 oz. 10
Mixed Green Salad 4 cups 30 Snack #2 Jell-O Sugar Free Gelatin (2) 4 oz. 20 Tuesdays 8/7c
Light Balsamic Vinegrette 2 tbsp. 45 Dinner Ground Turkey Breast 4 oz. 120
Turkey Breast (No Salt) 6 oz. 180 Low Carb Spaghetti Sauce 1/2 cup 80
Snack #2 Jell-O Sugar Free Gelatin (2) 4 oz. 20 Tomatoes 2 oz. 12 Sponsored by
AdvantEdge Shake 11 oz. 100 Black Beans 1/4 cup 35
Dinner Mixed Lettuce 6 cups 45 White Beans 1/4 cup 40
Miso Ceasar Dressing (Low Fat) 4 tbsp. 60 Bell Pepper 1/4 cup 6
Mushrooms 1/2 cup 8 Onions 1/4 cup 16
Chicken Breast (Skinless) 6 oz. 300 Jell-O Sugar Free Pudding 4 oz. 60
Jell-O Sugar Free Pudding 4 oz. 60
Fat Free Whipped Cream 2 tbsp. 10
Total Caloric Intake 1568 Total Caloric Intake 1719 Enjoy Sugar Free Jell-O,
as seen on The Biggest Loser.

Wednesday Thursday
Meal Type Item Amount Calories Meal Type Item Amount Calories
Breakfast Smoked Salmon 4 oz. 200 Breakfast Turkey Maple Sausage 4 oz. 200
7 Grain Wasa Cracker (4) 8 g. 80 Mushrooms 1/2 cup 8
Onions 1/2 cup 35 Egg Beaters 1 cup 120
Fat Free Cream Cheese 4 tbsp. 60 Snack #1 Almonds 1 oz. 180
Snack #1 Low Sodium V8 Drink 8 oz. 50 Lunch Ezekiel Bread 2 Slices 160
Lunch 97% Fat Free Hot Dog 8 oz. 200 Turkey Breast (No Salt) 8 oz. 240
Low Carb Wheat Tortilla (2) 36 g. 100 Fat Free American Cheese 2 oz. 60
Fat Free American Cheese 2 oz. 60 Snack #2 Carb Control Yogurt 4 oz. 60
Fat Free Mayonnaise 2 tbsp. 20 Banana 5 oz. 105
Mustard 2 tbsp. 10 Dinner Halibut 10 oz. 300
Low Carb Ketchup 2 tbsp. 10 Miso Caesar Dressing (Low Fat) 3 tbsp. 60
Relish 2 tbsp. 20 Mixed Green Salad 6 cups 45
Snack #2 AdvantEdge Shake 11 oz. 100
Dinner Green Beans 3 oz. 20 *Our Contestants were supervised by doctors
Chicken Breast (Skinless) 8 oz. 400 while participating in the show, and their diet
and exercise regimen was tailored to their
Olive Oil 1 tbsp. 120
medical status and specific needs. Consult
Minced Garlic 2 tbsp. 30 with your own doctor before embarking on
Mushrooms 1 cup 16 any diet or exercise program.
Bell Pepper 1/2 cup 12

Total Caloric Intake 1543 Total Caloric Intake 1538 Page 1

 Friday Saturday
SAMPLE WEEKLY MENU
Meal Type Item Amount Calories Meal Type Item Amount Calories FOR RED TEAM
Breakfast Carb Countdown Milk 1 cup 100 Breakfast Egg Beaters 1 cup 120
Morning Start Cereal (Atkins) 1 cup 180 Lean Turkey Bacon 2 slices 80
Snack #1 Orange 10 oz. 85 Mixed Vegetables 1 cup 40
Lunch 93% Fat Free Ground Sirloin 8 oz. 560 Apple 4 oz. 55
Fat Free American Cheese 2 oz. 60 Snack #1 String Cheese 1 oz. 70
Fat Free Mayonnaise 2 tbsp. 20 Almonds 1 oz. 180
Mustard 2 tbsp. 10 Lunch Chicken Breast (Skinless) 6 oz. 300
Low Carb Ketchup 1 tbsp. 5 Low Carb Wheat Tortilla (2) 36 g. 100
Pickles 2 oz. 10 Fat Free American Cheese 2 oz. 60
Snack #2 7 Grain Wasa Cracker (2) 8 g. 40 Salsa 2 tbsp. 10
Hummus 2 tbsp. 50 Fat Free Sour Cream 2 tbsp. 30
Dinner Filet Mignon 8 oz. 680 Snack #2 Carb Control Yogurt (2) 4 oz. 120 Tuesdays 8/7c
Broccoli 2 cups 60 Dinner Salmon 8 oz. 320
Green Beans 4 oz. 60
Jell-O Sugar Free Pudding 4 oz. 60
Fat Free Whipped Cream 2 tbsp. 10 Sponsored by

Total Caloric Intake 1860 Total Caloric Intake 1615 Enjoy Sugar Free Jell-O,
as seen on The Biggest Loser.

Sunday
Meal Type Item Amount Calories
Breakfast Smoked Salmon 4 oz. 200
7 Grain Wasa Cracker (4) 8 g. 80
Onions 1/2 cup 35
Fat Free Cream Cheese 4 tbsp. 60
Snack #1 Apple 8 oz. 110
Lunch 97% Fat Free Hot Dog 4 oz. 100
93% Fat Free Ground Sirloin 8 oz. 560
Fat Free Mayonnaise 2 tbsp. 20
Mustard 2 tbsp. 10
Low Carb Ketchup 2 tbsp. 10
Relish 2 tbsp. 20
Snack #2 Jell-O Sugar Free Gelatin (2) 4 oz. 20
Dinner Shrimp 10 oz. 300
Mixed Green Salad 4 cups 30 *Our Contestants were supervised by doctors
while participating in the show, and their diet
Light Balsamic Vinaigrette 2 tbsp. 45 and exercise regimen was tailored to their
medical status and specific needs. Consult
with your own doctor before embarking on
any diet or exercise program.

Total Caloric Intake 1600 Page 2