21X Countdown To Comp BOD - D2rxohj08n82d5.cloudfront
COUNTDOWN TOCOMPETITIONTHINGS ARE ABOUT TO GET SERIOUS it’s Autumn’s exclusive Countdown toCompetition nutrition plan that she isfinally sharing with Beachbody and YOU.When Autumn has a big competition ora photo shoot coming up, she doesn’tmess around. She eats to lean out, slimdown, and maximize her results. Thisnutrition plan is how she gets it done.Countdown to Competition is based onthe concept of “carb depletion,” whichis a staple in the competition world. Itis designed to help you burn throughthose last stores of body fat—whilecontinuing to fuel your workouts andkeep you healthy. It’s not a way of eatingyou can do indefinitely but it’s effectivewhen done occasionally in short bursts.This plan offers a very serious challenge and it’snot for everyone. It is to be used as a temporaryeating plan, to get you looking your absolute bestfor your big event. Autumn does not recommenddoing it for more than 21 days at a time. Theextreme results you’ll see with the Countdownto Competition will soften once you resume amore sustainable diet. Autumn is not always incompetition shape, but she always looks good.1 HOW TO GET IT DONEDETERMINE THE TWO CALORIE CHARTS TO USE.A. See page 4 in your 21 Day Fix EXTREME Eating Planto determine your Calorie Target.B. Using that Calorie Target, see below to determine whichCountdown to Competition Calorie Chart you should use.C. The teal column of the Calorie Chart will be for your EXTREMEEating Plan days. The purple column will be for your Countdownto Competition or carb depletion eating days.D. Using your Calorie Chart, follow the Countdown to CompetitionCalendar for the next 21 days.CALORIE 01010101010101010234354657686teal EXTREME Eating Plan dayspurple Countdown to Competition or “carb depletion” eating days
2 USE THE COUNTDOWN TOCOMPETITION CALENDARA. For the next three weeks, alternate two days on Countdownto Competition with one day on EXTREME Eating Plan.B. Space your meals approximately two hours apart.That means about eight meals a day on bothCountdown to Competition and EXTREME Eating Plans.C. There’s no need to alter your workout schedule. Continue withthe workout calendar as provided in the START HERE guide.D. Coffee, tea, and water recommendations remain the sameas stated in the EXTREME Eating Plan.COUNTDOWN TO COMPETITION CALENDARDAY 1DAY 2DAY 3DAY 4DAY 5DAY 6DAY 7COUNTDOWNTO COMPETITIONCOUNTDOWNTO COMPETITIONEXTREMEEATING PLANCOUNTDOWNTO COMPETITIONCOUNTDOWNTO COMPETITIONEXTREMEEATING PLANCOUNTDOWNTO COMPETITIONDAY 8DAY 9DAY 10DAY 11DAY 12DAY 13DAY 14COUNTDOWNTO COMPETITIONEXTREMEEATING PLANCOUNTDOWNTO COMPETITIONCOUNTDOWNTO COMPETITIONEXTREMEEATING PLANCOUNTDOWNTO COMPETITIONCOUNTDOWNTO COMPETITIONDAY 15DAY 16DAY 17DAY 18DAY 19DAY 20DAY 21EXTREMEEATING PLANCOUNTDOWNTO COMPETITIONCOUNTDOWNTO COMPETITIONEXTREMEEATING PLANCOUNTDOWNTO COMPETITIONCOUNTDOWNTO COMPETITIONCOUNTDOWNTO COMPETITION
3 OTHER WAYS TO GET IT DONEKeep in mind that Autumn is a professional athlete. If Countdown toCompetition is too extreme for you, here are other strategies to consider:A. For the first 2 weeks, use the 21 Day Fix EXTREME Eating Plan,AUTUMN’S COMPETITION REGIMEN SAMPLE DAYIf you want to eat exactly like Autumn, refer to the Container Food GroupLists in the 21 Day Fix EXTREME Eating Plan starting on page 9. Autumn isat the 1,800 Calorie Target and only eats foods marked with a symbol andskips dairy items, which are marked with a .then for the final week use the Countdown to Competition plan.B. Reverse the days in the Countdown to Competition Calendar.Eat one Countdown to Competition day and two21 Day Fix EXTREME Eating Plan days. This may feel easierand give you a good gauge of how extreme you want to be.Most importantly, don’t be afraid to pull the plug if the Countdown toCompetition plan isn’t working for you. If you lack energy, have naggingheadaches, your workouts are seriously suffering, if you feel awful, orexperience other discomfort, then switch back to the 21 Day Fix EXTREMEEating Plan. Remember, “carb depletion” plans are extreme. Evenprofessionals struggle to do them and your results will be great witheither plan you choose.Tip: After completing Countdown toCompetition Autumn recommendsfollowing the EXTREME Eating Plan fora week or two, to graduallyintroduce carbs back into your diet.And don’t forget to drink Shakeology !Your Daily Dose of Dense Nutrition isa great way to restore any nutrientsthat may have been depleted as youwere getting competition-ready.MEAL 1Oatmeal (prepared with water)Egg white (scrambled)1 tsp. coconut oilMEAL 2Cod (steamed)Yams (baked or boiled)MEAL 3Cod (steamed)Broccoli (steamed)1 tsp. coconut oilMEAL 4Cod (steamed)Broccoli (steamed)1 tsp. coconut oilMEAL 5Cod (steamed)Asparagus (steamed)1 tsp. coconut oilMEAL 6Cod (steamed)Asparagus (steamed)MEAL 7Cod (steamed)Broccoli (steamed)MEAL 8Cod (steamed)Asparagus (steamed)Autumn’s NotesIf following Autumn to a “T,” thenfollow the Sample Day as listed.If preferred, you can: Replace 1 red container with1 serving of Shakeology Replace1 tsp. coconut oilwith 1 blue container of avocadoTip: Autumn prefers to drink hercoconut oil rather than use it forcooking. Simply place desiredamount into a microwave-safe bowland warm for 10 to 15 seconds.
TALLY SHEETSThese Tally Sheets will help you keep track of your portion allotments,while on the Countdown to Competition plan.You’ll want to make additional copies or you can find the Tally Sheets atTeamBeachbody.com under GET FIT FITNESS TOOLS WORKOUT SHEETS.CALORIE TARGET:CONTAINERSEXTREMECOUNTDOWNDAY:Meal 1Meal 2Meal 3Meal 4Meal 5Meal 6Meal 7Meal 8TotalWaterIMPORTANT: If you have any unique or special medical needs or conditions, such as food allergies, dietary restrictions, issues with blood sugarregulation, or if you are pregnant or breast feeding, please consult your physician before starting this Countdown to Competition. Also, listen toyour body — if you are feeling light-headed or experiencing discomfort, you should return to the 21 Day Fix EXTREME Eating Plan. 2015 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC is the owner of the 21Day Fix, Shakeology, Your Daily Dose of Dense Nutrition, Beachbody, and Team Beachbodytrademarks, and all related designs, trademarks, copyrights, and other intellectual property.If you are a member of the Team Beachbody community, contact your Coach for informationand support, or log in at TeamBeachbody.com. For Beachbody and Team Beachbody CustomerService, go to Beachbody.com. 21EINS1102
Mar 21, 2017 · DETERMINE THE TWO CALORIE CHARTS TO USE. A.ee page 4 in your S 21 Day Fix EXTREME Eating Plan to determine your Calorie Target. B. Using that Calorie Target, see below to determine which Countdown to Competition Calorie Chart you should use. C. The teal column of the Calorie
2 Starting Hour value for countdown 3 Starting Minute value for countdown 4 Starting Second value for countdown 5 Starting Tenths of a second value for countdown 6 End of countdown Alarm Enable. 0 Disabled, 1 Enabled 7 Alarm duration in seconds 1.2.7 Set Clock to TimeMode Returns the clock
(BOD ¶ 602.1) a) Deacons and elders in full connection (BOD ¶ 333) b) Provisional members (BOD ¶ 327) c) Associate members d) Retired associate members e) Affiliate members (BOD ¶ 344.4, 586.4) f) Local pastors under full-time and part-time appointment to a pastoral charge (BOD ¶ 317) g) Retired local pastors (voice but not vote)
WASTEWATER CHARACTERISTICS 3-3 CHEMICAL CHARACTERISTICS: DEFINITION AND APPLICATION 75 'IGURE 3-12 neasurement of oxygen in BOD bottle with a DO probe equipped with a stirring mechanism. The amount of BOD remaining at time t equals (3-8) (3-9) (3-10) md y, the amount of BOD that a has bee t any time t, equals yr L,- L, LO ' - e-kt) Note that the 5-diiy BOD equals 95
Membrane placement inside the activated sludge reactor MLSS in reactor tank 9,000 mg/L Design Flux .5 0.6m3/m2/d Excess Sludge production rate 70 % BOD removal rate 0.12 kg-BOD/kg-SS/d BOD removal rate per unit volume 1.44kg-BOD/m3/d Nitrification rate 0.025 kg-N/kg-SS/d Nitrification rate per unit volume 0.3kg-N/m3/d (8) Oxygen requirement
Song of St. Patrick – Haugen – G Comp II # 685 Taste and See – Haugen – G Comp II # 34 Taste and See – Moore – G Comp II # 827 The Love of The Lord – Joncas – G Comp II # 680 The Servant Song – Richard Gillard– – G Comp II # 661 We Have Been Told – Haas – G Comp II # 69
2016-17 HERI Faculty Survey Institutional Profile Report Full-time Undergraduate Faculty Total Men Women CIRP Construct Note: Significance * p .05, ** p .01, *** p .001 Page 1 of 76 1A. American University of Beirut Your Inst Comp 1 Comp 2 Your Inst Comp 1 Comp 2 Your Inst Comp 1 Comp 2
October 2019 5 Salary Tables 208-day schedule (cont.) LANE 3 2019-2020 2020-2021 2021-2022 2022-2023 2023-2024 Year Step Salary Total Comp. Salary Total Comp. Salary Total Comp. Salary Total Comp. Salary Total Comp. 7 70
group of employees at his work. Derogatory homophobic : comments have been posted on the staff noticeboard about him by people from this group. Steve was recently physically pushed to the floor by one member of the group but is too scared to take action. Steve is not gay but heterosexual; furthermore the group know he isn’t gay. This is harassment related to sexual orientation. Harassment at .
