T:5.

375”

DAY

T:5”
SHRED

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Light Extended)
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images: Cyan, Magenta, Yellow,
P9A_96636_w3.psd (CMYK; 1200 ppi; 25%)
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

T:5”
IRF/SKU: P2INS1102 Pages: 16 Built at: 100%
Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
None
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images: Cyan, Magenta, Yellow,
P9A_96271_BLUE_w2.psd (CMYK; 432 ppi; 69.43%)
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

Learn how to eat, simply.

GET TING STARTED IS AS E ASY AS 

The P90® 6 -DAY SHRED is the easy way to start your program off
on the right foot. This simple meal plan helps cleanse your system
of junk food while systematically decreasing daily calories to help
you get used to a leaner diet.

T:5”
Best of all, it’s a HUGE time-saver because you can do all the
shopping and cooking for the entire six days in one afternoon.

HERE’S HOW IT WORKS.

NEED MORE SUPPORT?

Get your FREE Coach to help you reach your goals at FreeP90Coach.com

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Bundesbahn Pi (3), Berthold Akzidenz Grotesk (Light, Bold,
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Light Extended, Regular, Medium) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL P9A_96271_BLUE_w2.psd (CMYK; 432 ppi; 69.43%)
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

 SHOP
All the food listed to the right is delicious, nutritious, and available at almost any
supermarket. We’ve listed a few specific fruits and veggies just to make your life
a little easier, but feel free to substitute them with your own favorites.
(Check out Michi’s Ladder 2.0 in the Simple Kitchen guidebook for a full list of substitutions
and look out for the Shakeology for nutrient-dense, superfood recipes!)

When it comes to fruits and veggies, it’s hard to make a bad choice.

A Quick Note About

Shopping List Amounts

T:5”
Following the food items to the right, you’ll find
two measurements listed in blue.
• The first is the exact amount of each item you’ll
need for the week, in parentheses.
• The second number is the amount you’ll find if
you’re pulling it off the shelf at your local
grocery store.
You might end up with a little extra, but not to worry,
it’s good food! Plus, you can incorporate it into
your diet after your 6-Day Shred is done.

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Regular, Extended, Light, Light
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Bold), Bundesbahn Pi (3) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL iStock_000008733588Large_mod_w3.psd (CMYK; 445 ppi,
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL 442 ppi; 67.32%, 67.76%), shakeology_leaf_only.ai (13.9%)
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

TH E SHOPPI NG LIST
NUTS: FRUITS:
RAW NUTS (walnuts, almonds, cashews) BANANA 1 medium
(4 oz./112 g) 1 small bag FRESH BERRIES (strawberry, raspberry,
blackberry, blueberry)
GRAINS: (5 cups/22 oz./615 g) 4 small containers
OLD-FASHIONED OATS APPLE 1 medium
(½ cup/40 g dry) 1 small box
LEMONS (for dressing) 4 medium
BROWN RICE OR QUINOA
(1¼ cups/8 oz./220 g dry) 1 small bag DAIRY/DAIRY SUBSTITUTE:
WHOLE-GRAIN BREAD (3 slices) 1 loaf REDUCED-FAT PLAIN YOGURT (preferably
Greek) (1 cup/8 oz./228 g) 1 (8-oz.) container
LEGUMES:
LOW-FAT MILK or UNSWEETENED ALMOND
LENTILS (½ cup/3½ oz./100 g dry) 1 small bag
MILK (1½ cups/12 fl. oz.) 1 small carton

T:5”
BLACK BEANS or PINTO BEANS (15 oz.) 1 can
HUMMUS (5.5 oz./137 g) 1 small tub PROTEINS:
ROTISSERIE CHICKEN 12 oz. boneless, skinless
VEGETABLES: CANNED WILD SALMON 2 (3-oz.) cans
VEGETABLES (broccoli, carrots, cauliflower,
peppers, green beans, sugar snap peas, zucchini) TEMPEH (optional) (15 oz.) 1 small package
(3 cups/16 oz./450 g) 2 bags EGGS 4 large
MIXED SALAD GREENS (25 cups) 6 bags
MISCELLANEOUS:
RED BELL PEPPER 1 medium SHAKEOLOGY® (any flavor)
CELERY 2 large stalks EXTRA-VIRGIN OLIVE OIL 1 small bottle
CUCUMBER 2 medium SEA SALT 1 small container
TOMATO 2 medium GROUND CINNAMON (optional) 1 small container
GROUND CUMIN (optional for tempeh)
1 small container
GROUND PAPRIKA (optional for tempeh)
1 small container

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Light Extended, Medium
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Light, Regular) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL shakeology_leaf_only.ai (13.9%)
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

 COOK
Time to hit the kitchen. Don’t worry, we’ve kept this simple. These are basic recipes
that require a few basic cooking utensils.

TH E R ECI PES
COOKED VEGGIE MEDLEY (Makes 3 servings, 1 cup each)
1 cup water
3 cups combination of any of the following vegetables: broccoli, carrots,
cauliflower, peppers, green beans, sugar snap peas, zucchini
2 tsp. extra-virgin olive oil

T:5”
½ tsp. sea salt
• Bring water to boil in medium saucepan over medium-high heat.
• Add vegetables; cook, covered, for 4 to 5 minutes, or until tender-crisp. Drain.
• Place vegetables in serving bowl. Add oil and salt; toss gently to blend.
Serve immediately.

COOKED OATMEAL (Makes 1 cup oatmeal)

1 cup water
1 dash sea salt
½ cup old-fashioned rolled oats
• Bring water and salt to boil in medium saucepan over medium heat.
• Add oats; cook, stirring frequently, for 4 to 5 minutes. Remove from heat.

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Bundesbahn Pi (3), Berthold Akzidenz Grotesk (Light
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Light, Extended, Medium, Regular) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL Asian_Stir_Fry_Chard_1103_w3.psd (CMYK; 469 ppi, -470
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL ppi; 63.92%, -63.92%)
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

T:5”
IRF/SKU: P2INS1102 Pages: 16 Built at: 100%
Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
None
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images: Cyan, Magenta, Yellow,
Asian_Stir_Fry_Chard_1103_w3.psd (CMYK; 469 ppi, -470
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL ppi; 63.92%, -63.92%)
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

PLAIN BROWN RICE OR QUINOA* (Makes 5 servings, ½ cup each)

1¼ cups dry brown rice
2½ cups cold water
Sea salt and ground black pepper (optional)
• Rinse rice thoroughly.
• Bring rice, water, salt (if desired), and pepper (if desired)
to boil in medium saucepan over high heat.
• Reduce heat to maintain a gentle boil; cook, covered,
for 50 minutes, or until all water has been absorbed.
• Remove pan from heat and let rice rest, covered,
for 10 minutes.
• Fluff with a fork; serve.

T:5”
*For Quinoa: Follow same amounts and directions
as rice, but cook for 15 minutes instead of 50.

HARD-BOILED EGGS (Makes 4 eggs)

4 large eggs
Cold water
• Place eggs in saucepan; add water to cover
eggs by one inch.
• Bring water just to a boil over high heat.
Remove from heat, cover; let stand for 12 minutes.
• Remove from hot water and serve warm, or rinse in
cold water until cool.

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Extended, Medium Condensed,
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Light, Regular, Medium, Bold) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL BB_TBF_Food_HardBoiledEgg_101991_w3.psd (CMYK;
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL 1797 ppi; 16.69%)
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

SPICED TEMPEH (Makes 4 servings, 3 oz. each)

15 oz. organic tempeh, cut into strips
2 tsp. olive oil
½ tsp. sea salt
½ tsp. paprika
• Place tempeh in a shallow bowl; drizzle
both sides evenly with oil.
• Season evenly with salt and paprika; toss
gently to blend.
• Heat medium skillet over medium heat.
Add tempeh; cook for 2 to 3 minutes on
each side, or until cooked through.

T:5”
LENTILS (Makes 1 serving, 1 cup)
½ cup dry brown lentils
1¼ cups water
Sea salt and ground black pepper (to taste; optional)
• Sort through lentils to make sure there are no small
stones. Rinse in colander under cool water. Set aside.
• Bring water, salt (if desired), and pepper (if desired)
to boil in medium saucepan over high heat.
• Add lentils. Return to boil. Cover. Reduce heat
to maintain a gentle boil; cook for 20 minutes,
or until lentils are tender.

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Extended, Light, Medium)
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images: Cyan, Magenta, Yellow,
RST_Tempeh_0361_w1.psd (CMYK; 882 ppi; 34%)
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

 EAT
AND
EXERCISE
Everything is prepped and ready to go. Now all you
need to do is enjoy the delicious, pre-prepared meals
and follow the first week of the P90 workout

T:5”
schedule for either A, B, or C.

TH E PL AN

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Bundesbahn Pi (3), Berthold Akzidenz Grotesk (Light
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Light, Extended) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL None
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

DAY 1
(Approximately 1,200 calories)

BREAKFAST: SNACK:
SHAKEOLOGY SMOOTHIE CELERY AND HUMMUS
• 1 cup unsweetened almond milk • 2 large celery stalks
• 1 scoop Shakeology, any flavor • 5 tsp. prepared hummus
• 1 cup fresh berries (strawberry, raspberry,
DINNER:
blackberry, or blueberry) MIXED GREEN SALAD
• Ice (to taste) WITH LENTILS

T:5”
SNACK: • 5 cups mixed salad greens
ALMONDS AND VEGGIES • 1 cup Cooked Lentils
• 2 Tbsp. raw nuts (½ oz.) • 1 tsp. extra-virgin olive oil
• 1 medium red bell pepper • 2 Tbsp. fresh lemon juice
LUNCH:
• ¼ tsp. sea salt
CHICKEN WITH VEGGIE
MEDLEY AND RICE
• 6 oz. rotisserie chicken (boneless,
skinless) (or 6 oz. Spiced Tempeh)
• 1 cup Cooked Veggie Medley
• ½ cup Cooked Brown Rice or Quinoa

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Light Extended, Medium
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Extended, Medium Condensed, Light, Medium, Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Bold) Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL Images:
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL T25_Lentil_148372_w1.psd (CMYK; 1804 ppi, -1805 ppi;
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL 16.63%, -16.63%), shakeology_leaf_only.ai (17.38%)
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

DAYS 2 & 3
(Approximately 1,000 calories)

BREAKFAST: SNACK:
EGGS, FRUIT, AND NUTS FRESH BERRIES
• 2 large Hard-Boiled Eggs • 1 cup fresh berries (strawberry, raspberry,
• ½ medium apple blackberry, or blueberry)
• 2 Tbsp. raw nuts (½ oz.) DINNER:

SNACK: MIXED GREEN SALAD

CUCUMBER WITH WITH SALMON

T:5”
YOGURT DIP • 4 cups mixed salad greens
• 1 medium cucumber, cut into strips • ¼ cup canned wild salmon, drained
• 2 Tbsp. reduced-fat plain yogurt (or ½ cup canned black beans or pinto
for dipping (preferably Greek) beans, drained)
• 1 tsp. extra-virgin olive oil
LUNCH:
• 2 Tbsp. fresh lemon juice
CHICKEN WITH VEGGIE
MEDLEY AND RICE • ¼ tsp. sea salt
• 3 oz. rotisserie chicken (boneless, skinless)
(or 3 oz. Spiced Tempeh)
• 1 cup Cooked Veggie Medley
• 1 cup Cooked Brown Rice or Quinoa

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Light Extended, Medium
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Extended, Light, Medium, Regular, Medium Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Condensed) Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL Images:
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL iStock_000013112133XXLarge_W3.psd (CMYK; 1896 ppi;
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL 12.65%)
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

DAYS 4, 5, & 6
(Approximately 800 calories)

BREAKFAST: LUNCH:
SHAKEOLOGY SMOOTHIE OPEN-FACED
• 1 cup low-fat milk HUMMUS SANDWICH
(or unsweetened almond milk) • 1 slice sprouted whole-grain bread
• 1 scoop Shakeology, any flavor • 2 Tbsp. prepared hummus
• ¼ medium banana • 2 slices tomato
• Ice (to taste)

T:5”
DINNER:
SNACK: MIXED GREEN SALAD
YOGURT WITH OATS AND WITH SALMON
BERRIES • 4 cups mixed salad greens
• ¼ cup reduced-fat plain yogurt for dipping • ¼ cup canned wild salmon, drained
(preferably Greek) (or ½ cup canned black beans or pinto
• 1 Tbsp. dry old-fashioned rolled oats beans, drained)
• ½ cup fresh berries (strawberry, raspberry, • 1 tsp. extra-virgin olive oil
blackberry, or blueberry) • 2 Tbsp. fresh lemon juice
• ¼ tsp. sea salt

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Light Extended, Medium
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Extended, Regular, Light, Medium Condensed) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL iStock_000013112133XXLarge_W3.psd (CMYK; 1896 ppi;
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL 12.65%), shakeology_leaf_only.ai (17.38%)
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

T H E 6 - D AY S H R E D FA Q
WHAT DO I DRINK? WHAT IF I’M STILL HUNGRY?
▲

▲
Water is best. Drink AT LEAST half your The calories in the Shred decrease as
body weight in ounces of water a day— you progress. We did this to give you a
carbonated water is fine. So if you weigh weight-loss boost without shocking you on
160 pounds, drink 80 ounces of water. Day 1 with a huge calorie deficit. Still, it’s
Caffeine-free herbal tea is also great. probably less than you’re used to. If you’ve
been eating a certain amount of food at
Coffee is OK with breakfast, but skip the
certain times, then your body will expect
milk, creamer, and
that food and will send signals to your brain
sugar and enjoy the
accordingly when it doesn’t get it. In other

T:5”
beverage unadorned—
words, just because you’re hungry, doesn’t
and don’t count it as
mean you need to eat.
part of your water
intake. Avoid alcohol, However, pay close attention to certain
sports drinks, juices, important signals that call for a need to up
and sodas. Even diet your calories, such as a lack of energy, an
sodas are off-limits for inability to focus mentally, and an inability to
the next 6 days! complete your workout. If you’re experiencing
any of these things, you might want to
increase your calories during the Shred by
doubling up on one of your snacks or one of
your meals. (We recommend breakfast.)

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Light Extended, Medium
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Light), Zapf Dingbats (Regular) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL iStock_000017629856Large_w1.psd (CMYK; 1372 ppi,
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL -1366 ppi; 5.25%, -5.27%)
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

CAN I BE ON THE 6-DAY SHRED

▲
LONGER THAN 6 DAYS?
We don’t recommend it. A healthy balanced
diet should contain more variety, not to mention
more food. The number of calories you’re eating
during the Shred is very low. Muscle needs
fuel to perform—and excel. In the short term,
your fat stores should bridge the gap during
the Shred, but as you get into better shape,
you’ll need to add calories to your diet to stay
safe and healthy.

WHERE CAN I GET MORE

▲

T:5”
SUPPORT?
Get a FREE Team Beachbody® Coach.
A Coach is a customer just like you who has
seen great results from using Beachbody®
products and wants to help you reach your goals.
Your Coach can help keep you motivated
and stay in touch, online or over the phone, to
keep you accountable. They’ll also set you up
on TeamBeachbody.com for the best exercise
advice and nutrition tips.
Go to FreeP90Coach.com to get connected
with your Coach today.

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Berthold Akzidenz Grotesk (Light Extended, Medium
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Extended, Light, Medium), Zapf Dingbats (Regular) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL P9A_96606_BLUE_w3.psd (CMYK; 535 ppi; 55.98%)
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏
 T:5.375”

Now available in 6 delicious flavors:

CHOCOLATE • VANILLA • STRAWBERRY •
GREENBERRY • CHOCOLATE VEGAN •
TROPICAL STRAWBERRY VEGAN

It’s our Bottom-of-the-Bag Guarantee. We’re so sure Shakeology will improve your health,
we’ve created an amazing guarantee. Try Shakeology for 30 days and if you don’t feel healthier, return it and we’ll
refund your money (less s&h). Even if the bag is totally empty.

T:5”
To learn more, contact your Team Beachbody Coach or visit ShakeologyP90.com today.

IMPORTANT: If you have any unique medical conditions such as concerns with blood sugar regulation, dietary restrictions,
or other health concerns, please first consult your medical provider before starting this 6-Day Shred. Also, listen to your
body—if you are feeling light-headed or experiencing discomfort, you should return to the standard nutrition plan.

© 2014 Beachbody, LLC. All rights reserved. Distributed by Beachbody, LLC, Santa Monica, CA 90404. Beachbody, LLC, is the owner of the
P90, Shakeology, Beachbody, and Team Beachbody trademarks, and all related designs, trademarks, copyrights, and intellectual property.
If you are a member of the Team Beachbody® community, contact your Coach for information and support, or log in at TeamBeachbody.com.
For Beachbody® and Team Beachbody Customer Service, go to Beachbody.com.
P2INS1102

IRF/SKU: P2INS1102 Pages: 16 Built at: 100%

Round #:
Job Name:

Brand Team: P90

6-Day Shred Guide Live:
Trim:
Bleed:
4.875” x 4.5”
5.375” x 5”
5.625” x 5.25”
Printed at: None
Date: 4-18-2014 5:34
PM
FM
Approvals: Approved: Must Review: Fonts: Build Profile: GRACoL
Minion Pro (Regular), Berthold Akzidenz Grotesk (Medium,
Creative Director David Coleman ❏ INITIAL ❏ INITIAL Regular), Helvetica Neue (Regular) Colors:
Senior Art Director Tommy Steele ❏ INITIAL ❏ INITIAL Images:
Cyan, Magenta, Yellow,
Art Director/Designer Jeff Fey ❏ INITIAL ❏ INITIAL Shakeology_Tag_3D_4C.ai (13.85%, 13.77%),
Black
Copywriter Sean Sullivan ❏ INITIAL ❏ INITIAL SHK_4FrostyGlasses_EqualChocVan_w7_w_reflections.
Proofreader Lyn Fey / Joel Murray ❏ INITIAL ❏ INITIAL psd (CMYK; 1752 ppi, 1744 ppi; 20.08%, 20.17%)
Research & Development N/A ❏ INITIAL ❏ INITIAL
Quality Assurance Manager N/A ❏ INITIAL ❏ INITIAL Buyer INITIAL Apprvd ❏
Product Development Katie Hawkins ❏ INITIAL ❏ INITIAL Sourcer INITIAL Apprvd ❏
Business Approval Josh Horwitz ❏ INITIAL ❏ INITIAL Final Delivery Color Profile:
Senior Package Engineer N/A ❏ INITIAL ❏ INITIAL
Ops Stephanie Kaseman ❏ INITIAL ❏ INITIAL GRACoL
Legal Kush Desai ❏ INITIAL ❏ INITIAL
Production Artist Bret Donaldson ❏ Creative Serv Mgr Steve Huang ❏