Post-Ignite Plan (Active)

Post-Ignite Plan (Active) The post-Ignite plan is designed as a follow-up to the 8-day Ignite Fat Burning System. This plan includes a suggested diet and exercise plan that is meant to encourage long-term weight loss and help the body achieve its ideal weight. Please see xyngular.com for exercise plan information.

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 1

Low Carb

Low Carb

Low Carb

High Carb

Low Carb

Low Carb

Cheat

Week 2

Low Carb

Low Carb

Low Carb

High Carb

Low Carb

Low Carb

CheatΔ

Week 3

Low Carb

Low Carb

Low Carb

High Carb

Low Carb

Low Carb

CheatΔ

Week 4 (optional)

Low Carb

Low Carb

Low Carb

High Carb

Low Carb

Low Carb

CheatΔ

Low Carb

High Carb

Wake-Up

12 oz water* Spryng◊

12 oz water* Spryng◊

Breakfast

1 serving Fruit Lean Smoothie† Global Blend and Axion

Oats (1 cup) Egg Whites (1 cup) Global Blend and Axion

Morning Snack

Protein Meal w/ Green Vegetables‡

Protein Meal w/ Green Vegetables‡ Xyng (w/meal)

Lunch

Lean Smoothie† Protein MealΔ Accelerate (after meal)

Protein Meal w/Grains‡ Accelerate (after meal)

Afternoon Snack

Cheat+ (30 min. prior to meal) Lean Smoothie†

Accelerate (after meal) Lean Smoothie† 1/4 cup Almonds, Peanuts, or Sunflower Seeds (raw and unsalted)

Dinner

Lean Smoothie† Protein Meal w/ green vegetables‡

Protein Meal w/ grains‡

Before Bed

12 oz water*

12 oz water* Flush w/ warm drink)

Δ

Serving Size, Tips and Other Information  Cheat day allows you to eat whatever you like (within reason). In order to maximize results, avoid all sugars and processed carbohydrates when possible. * We recommend drinking 1 gallon of water (128 oz) daily during your Ignite cycle. †  Due to sugar content, fruit should not be added to the Lean Smoothie. Global Blend may be used as a fruit substitute. ◊ Spryng is not included in the Ignite Kit. Δ

Protein, Grain, and Vegetable Guidelines: • Protein can include any item from the Healthy Shopping List under “Animal Products” or “Fish & Seafood” ( women 4–6 oz; men 6-8 oz). • Grains can include any item from the Healthy Shopping List under “Grains.” ( women 1/2-1 cup; men 1–1 1/2 cup) • Vegetables can include any item from the Healthy Shopping List under “Vegetables” and should be steamed or eaten raw, w/ no dressings or toppings. ‡

Notes: • Dosing of the individual products may vary based on individual preferences, tolerance, etc. Do not exceed recommended serving size. • Whichever meal falls before your workout, add 1 serving of grains. • Whichever meal falls post workout add 1 or 1 serving of approved fruit and 1 scoop of Lean. • If hungry, increase protein intake first, vegetables second. • For endurance athletes, take Accelerate + Spryng◊ pre-workout. For other athletes, take 1-2 Xyng + Spryng◊ 30 minutes pre-workout. • Consume Spryng◊ immediately post-workout. Serving Size Tips: • 6 oz serving of protein is equal to two decks of playing cards. • 1/2 cup serving of raw vegetables is equivalent to a light-bulb. • 1/4 cup of nuts is equivalent to a small handful.

=

= 6 oz

2 decks

1/2 cup

1 bulb

1/4 cup

small handful

Animal Products

Grains

Vegetables

Oils

Seasonings

 Turkey

 Barley

 Bell Peppers

 Coconut

 Cayenne Pepper

 Chicken

 Brown Rice (organic)

 Broccoli

 Olive

 Garlic

 Elk

 Buckwheat

 Brussels Sprouts

 Sesame

 Herbs

 Venison

 Cous Cous

 Cabbage

 Sunflower

 Onions

 Liver

 Oats (steel cut)

 Carrots

 Pepper

 Quinoa

 Cauliflower

 Sea Salt (in moderation)

 Rye

 Endive  Green Beans  Kale  Lettuce (romaine)

Fish & Seafood Crab  Flounder

 Mushrooms (1-2 servings/wk)  Onion

 Grouper

Beans

 Herring

 Azuki

 Lobster

 Black

 Mahi Mahi

 Kidney

 Orange Roughy

 Lentils

 Oysters

 Lima

 Red Snapper

 Navy

 Salmon

 Pinto

 Parsley  Scallion  Spinach

 Almond Milk  Goat Cheese

Sweeteners (in moderation)

 Goat Milk

 Agave

 Rice Milk

 Date Sugar  Palatinose

 Squash

 Stevia

 Sweet Potato  Turnip  Snow Peas

Drinks

 Sardine

 Distilled Water

 Sea Bass  Shrimp  Swordfish

Dairy (no cow dairy)

 Global Blend

Other

 Green Tea

 Balsamic Vinegar

 Xypstix

 Nuts: Almonds, Walnuts, Peanuts (raw only)

 Tilapia

Fruit

 Tuna

 Apple

 Trout

 Peach

 Seeds: Pumpkin, Sunflower, Sesame

 Strawberry

 Natural Peanut Butter

 Watermelon (when in season)

 Natural Almond Butter

© 2014 Xyngular Corporation. All Rights Reserved. Version 0214.

 Spryng

Healthy Shopping List