COMPLETE THESE 3 STEPS! 2

phase1DETOX

A POWERFUL SYSTEM THAT TARGETSTHE THREE STAGES OF FAT LOSS.phase1DETOXLOS E T H E B LOATWEEK 1 7 daysCONGRATULATIONS!three stepsYou have taken an important step to take control of your healthand transform your body. You’re going to begin with a 7-day detox.Detoxing is like giving your body a proper oil change. ImagineCUTCLEANFLUSHphase2IGNITEMELT YOUR BELLYWEEKS 2–4 21 daysthree stepsBURNSCULPTRESTOREphase3THRIVEL I V E YO U R L I F EWEEKS 5–8 recurring 28 daysthree stepsREPROGRAMDIVERSIFYENERGISEgetting an oil change for your car, but not changing the oil filter.So no matter what type of new oil you add, all of it will be processedthrough a dirty filter. It’s the same with your body. Eating healthyfoods without detoxing is like getting an oil change withoutchanging your filter. By detoxing, you will clean your body’s filtersso it can become a well-oiled machine!During this phase, you will also learn the importance of “Eating in3’s”—eating a combination of protein, fat and carbohydrates every 3hours. We call it “PFC Every 3.” This balanced approach to nutritionwill be a key to your success.** Important Note: ZEN Fuze was designed with a balance of protein, fat andcarbohydrates. Whenever you drink a ZEN Fuze protein shake, you’ll naturally beeating PFC Every 3.It’s time for you to rock it! In 7 days you will feel better and havemore energy. And the progress you make during this phase willfuel the rest of your transformation!M A R K M ACDO N A LDCo-creator of the ZEN Project 8 program and ZEN BODI Brand Ambassador, is an internationalnutrition and fitness expert, TV personality and New York Times bestselling author.PHASE 1 SUPPLEMENTSZEN Fuze ZEN Prime PHASE 2 SUPPLEMENTSPHASE 3 SUPPLEMENTSZEN FuzeZEN Shape ZEN FuzeZEN Shape (if goal is to burn fat)ZEN Fit

BEFORE YOU START,COMPLETE THESE 3 STEPS!step1TAKE BEFORE PICTURES & MEASUREMENTSLog in to your Joffice to upload your pictures and record your measurements.GO DIG ITA LR ECO R D YO U R M E A S U R E M E NT SUse a digital camera or cell phone, and beMeasuring key areas of your body is thesure to send high-resolution photos. A plainbest way to track the fat you burn andbackground without a ny clutter is best!the muscle mass you build. Measurestep2SET REALISTIC GOALSThink of one goal you want to accomplish over the next week. Maybe it’s sticking to your meal plan. Maybeit’s drinking a certain amount of water each day. Make a realistic goal and stick to it. Write your goals now.GOA L S FO R DE TOX W E E K:these areas of your body at the sametime each day, ideally when you wake inthe morning, and wearing the same typeS LI P I NTO S K I N N I E Sof form-fitting clothing each time.Swimwear or tightly fitting workoutclothes will highlight your results. Be sureto i nclude your face in every photo!1. NECK2. CHEST3. UPPER ARM4. WAISTA LL TH E A NG LE S5. LOWER ABSTake a front view, side view and back view,6. HIPSthen use the same poses every time,so it’s easy to compare them.7. UPPER THIGH8. MID THIGHstep3JOIN THE FACEBOOK COMMUNITYStudies show you have more success working out with a group. Use the ZEN Project 8 group for advice,recipes and more! Visit us at facebook.com/groups/ZENproject8.9. CALFDOCU M ENT YO U R S U CCE S S10. WEIGHTTake progress photos in two-week intervals. Charting yoursuccess can be a powerful motivator as you start to noticeU PLOA D PI C TU R E S & M E A S U R E M E NT Ssubtle changes that soon turn into not-so-subtle changes,Log in to Joffice and click on the ZEN Project 8so don’t forget to take progress pictures!tab to upload your pics and measurements.2

DETOXGUIDELINESGUIDELINES TO O PTIMISE YOUR RESULTSIMPORTANT NOTEYour DETOX Phase is designed to cleanse your body andhelp you lose your bloat. Extend your DETOX Phase to 14days (instead of 7) if one or more of these describes you: You have 22kg or more to lose.* You drink alcoholic beverages 3 times per week.* You smoke traditional cigarettes, vape with electronic You will be eating in 3’s: eating every 3 hours with a balanceof protein, fat and carbs. Eat your first meal within an hour of waking and your lastmeal within an hour of bedtime. If you fall off your IGNITE or THRIVE plan for more than3 days, you can reboot your plan by simply repeating this7-day DETOX Phase. If you prefer a shake for breakfast, simply switch yourbreakfast and midmorning meals.cigarettes or use tobacco products.* Add a sixth meal if you’re still hungry after dinner:have a shake or a meal with protein carb fat.GUIDELINES TOOPTIMISE YOUR PORTION SIZES Let go of the calorie mindset. Simply follow the portionsizes and meal plan designed for your gender. You can measure your portion sizes by weight or with yourhands (palm, fist and thumb). Do whatever is easiest andmost convenient. I f you measure food with a scale, always measure itprecooked, because weight will be lost during cooking.If you measure portion sizes with your hands, alwaysmeasure after it’s cooked. Make sure you’re hungry (ready to eat but never starving)before each meal and satisfied (but never full) after. If you’rehungry before 3 hours, simply eat a balanced meal beforethe 3-hour mark.4

phase12 CLEANDETOXLOS E T H E B LOATCLEAN FOODS TO CLEANSE YOUR BODY“FLUSH” EXCESS TOXINS WITH WATERClean foods and supplements like ZEN Fuze and ZEN Prime to cleanse your body.*ZEN Prime and water recommendations.WEEK 1 7 daysSAMPLE MEAL PLAN1 CUTB R E A K FA STFoods and drinks that cause waterretention and bloating: Gluten Salt Soy Grains (just for DETOX) Cheese and Yoghurt Soft Drinks(diet and regular)(besides Stevia)M I DM O R N I NG Alcohol Take 1 tablet with water 15-30 minutes before ZEN Fuzeprotein shakeZEN Fuze protein shake Use only water; add ice for desired consistency.LU N CHProtein Fat CarbEx: Chicken Breast Extra Virgin Olive Oil Strawberries1 Coffee and Tea2 Also cut exercise (just for DETOX Phase)31Ex: Egg Whites Peanut Butter BananaZEN PrimeCUT THE BLOAT Sugar SweetenersRemove alcohol in DETOX and IGNITE Phases.If you experience headaches, you can have one cup of coffee or tea in themorning. Decaffeinated herbal tea is fine.M I DA F TE R N OO NZEN Prime Take 1 tablet with water 15-30 minutes before ZEN Fuzeprotein shakeZEN Fuze protein shake Use only water; add ice for desired consistency.2 Exercise can cause inflammation. Your goal in Phase 1 (DETOX)is to clean your body and flush your system by removing as muchinflammation as possible. This is best accomplished by NOT exercising inthe 7-day DETOX Phase. Low impact cardio, like walking, is OK.3 DI N N E RProtein Fat CarbEx: Salmon (Counts for Protein Fat) AsparagusL ATE N IG HT Optional ZEN Fuze protein shake6FEMALES2–4 Litres8–12 glasses per day(240ml)MALES3–5 Litres12–16 glasses per day(240ml)Protein Fat CarbBEGIN CUTTING FOODS THAT CAUSE BLOATING Refined Sugar3 FLUSH Drink plenty of water with each meal and between each meal. Drink as much water as you can within the recommended guidelines. Add fruit to your water for a refreshing twist on hydration.

PROTEINMEAL PORTIONS& CLEAN FOODSThe ZEN Project 8 program uses a simple measuring system(1 protein, 1 fat, 1 carb) for each meal. This gender-specificguide will assure that you’re eating the right food portionsto reach your fitness goals.DAILY MEAL PLANB R E A K FA STM I DM O R N I NGLU N CHM I DA F TE R N OO NDI N N E RL ATE N IG HT1 Protein 1 Fat 1 CarbZEN Prime ZEN Fuzeprotein shakeFATCARBFEMALESMALESFEMALESMALESFEMALESMALES1 palm(85 grams)11/2–2 palms(142 grams)1 thumb1 big thumb1 fist(85 grams)2 fists(142 grams)PORTION SIZELean Protein Chicken Egg Whites Kangaroo Lean Fish (no shellfish) Salmon (no additionalfat with this option) Tofu Turkey ZEN Fuze protein shakes O nly fresh, no processed meatsand no beef, pork or lamb. Canadd back in IGNITE Phase. Avoid all protein bars duringDETOX Phase.PORTION SIZECFHerbs Oils- Avocado- Canola- Coconut- Macadamia- Olive- Peanut- Vegetable Apples Basil Bananas Bay Leaves Berries- Blackberries- Blueberries- Raspberries- Strawberries Coriander Raw Nuts and NaturalNut Butters Seeds- Chia- Flax- Pumpkin- Sunflower Cherries Grapes Cinnamon Nutmeg Carrots Peppercorns Saffron Etc.Low-Carb Vegetables Asparagus Bok Choy Broccoli Cabbage Capsicum Cauliflower Eggplant Celery Onions Cucumber Peas Green Beans Squash Kale ZucchiniAny protein, carb or fat can be exchanged for a different protein,should be part of a healthy weight-management program.Spices Ginger Brussels Sproutscarb or fat; just swap from the list. Etc. Melon- Honeydew melon- Rockmelon- Watermelon BeetsChoose fresh, organic fruits and vegetables as often as possible. Thyme GarlicVegetables1 Protein 1 Fat 1 Carb Rosemary Mangos Etc.ZEN Prime ZEN Fuzeprotein shake Parsley Grapefruit OrangesModest caloric intake, balanced diet, and regular physical activity8PORTION SIZEFruits1 Protein 1 Fat 1 CarbBalance your plate with PFC.Eat every three hours.UNL IMI T E DP O R T I O N S IZE AvocadoOptional ZEN Fuzeprotein shakePFREE Avoid calorie-dense veggies in theDETOX Phase, like beans, corn,potatoes, etc. Avoid calorie-dense carbs andgrains in the DETOX Phase, likequinoa, couscous, oatmeal, breadand pasta. Lettuce (all types) Mushrooms Spinach Tomato Etc.Natural Sweetener Stevia9

DETOX PHASESUGGESTED MEAL PLANRepeat this meal plan each day for ONE WEEK (7 days).Modest caloric intake, balanced diet, and regular physical activity should be part of a healthy weight-management program.DETOX MEAL PLAN FOR FEMALESDETOX MEAL PLAN FOR MALESDrink water with each meal and between each meal. Recommended amount: 2–4 litres/8–12 glasses (240ml) per day.Drink water with each meal and between each meal. Recommended amount: 3–5 litres/12–16 glasses (240ml) per day.FEMALES1 palm (85 grams)PORTION SIZEBreakfastMidmorningLunchMidafternoonDinnerLate Night10FEMALES1 thumbPORTION SIZEFEMALES1 fist (85 grams)PORTION SIZEFATCARBFREE3 Egg Whites1 tbsp.Peanut Butter½ BananaCinnamon(to taste)ZEN Prime Take 1 tablet with water 15-30 minutes before ZEN Fuze protein shake.ZEN Fuze protein shake Use only water; add ice for desired consistency.1 tbsp. ExtraVirgin Olive Oil85 gramsStrawberriesGround Pepper(to taste)ZEN Prime Take 1 tablet with water 15-30 minutes before ZEN Fuze protein shake.ZEN Fuze protein shake Use only water; add ice for desired consistency.85 grams Salmon*Protein and Fatin this meal comesfrom the salmon85 gramsAsparagus11/2–2 palms (142 grams)PORTION SIZEPORTION SIZEPROTEIN85 gramsChicken BreastMALESUNL IMI T E DGarlic, Lemon Juiceand Ground Pepper Optional ZEN Fuze protein shake Use only water; add ice for desired nnerLate NightMALES1 big thumbPORTION SIZEMALES2 fists (142 grams)PORTION SIZEUNL IMI T E DPORTION SIZEPROTEINFATCARBFREE5 Egg Whites2 tbsp.Peanut Butter1 Whole BananaCinnamon(to taste)ZEN Prime Take 1 tablet with water 15-30 minutes before ZEN Fuze protein shake.ZEN Fuze protein shake Use only water; add ice for desired consistency.142 grams Chicken1 tbsp. ExtraVirgin Olive Oil142 gramsStrawberriesGround Pepper(to taste)ZEN Prime Take 1 tablet with water 15-30 minutes before ZEN Fuze protein shake.ZEN Fuze protein shake Use only water; add ice for desired consistency.142 grams Salmon*Protein and Fatin this meal comesfrom the salmon142 gramsAsparagusGarlic, Lemon Juiceand Ground Pepper Optional ZEN Fuze protein shake Use only water; add ice for desired consistency.11