Nutrition Final PDF
Nutrition Final PDF
Catc h A ll
I fully understand that I may suffer injury and even death as a result of my participation in the plan offered and I hereby
release Katie Corio, LLC and its agents or employees from any and all liability now and in the future, including but not
limited to medical expenses, lost wages, pain and suffering that may occur by reason of heart attacks, muscle strains,
pulls or tears, broken bones, shin splints, heat prostration, knee/lower back/foot injuries and any other illness, soreness
or injury, however, caused, whether occurring during or after my participation in the plan offered regardless of fault.
I hereby voluntarily release, forever discharge, and agree to indemnify and hold harmless Katie. and its agents or employees
from any and all claims, demands, or causes of action, which are in any way connected with my participation in the
Katie Corio, LLC diet or training program, including such claims which I, my children, parents, heirs, assigns, personal
representative and estate have or may have that allege ordinary negligent acts or omissions of Katie Corio, LLC.
D i s c l a i m e r & Li m itati o n s
All strength training, cardiovascular exercise, or any other exercise recommended by Katie Corio, LLC. and its agents or
employees shall be undertaken at the sole risk of the user, and Katie Corio, LLC. shall not be liable to the user for any
claims, demands, injuries, damages, actions or causes of action, whatsoever, arising out of or connected with the use
of the recommendations provided. If the user has any questions whatsoever, concerning exercise, use of equipment,
etc., the user agrees to request clarification and/or instruction from Katie Corio, LLC. and it’s agents or employees. User
understands that he/she is responsible for monitoring his or her own condition throughout training and that the
recommendations given are designed to place a gradually increasing workload on the body to improve overall fitness.
Disclaimer: By purchasing this product, the user agrees not to hold Katie Corio, LLC. or their agents or employees
responsible for any injury, illness, allergic reaction, or lack of results while performing these recommendations. Further,
user completely acknowledges that user is simply receiving advice and that it is user’s choice to adhere to the provided
advice, a user’s participation is voluntary. There may be risks associated with the recommendations given.
Consult your physician prior to beginning this training plan if you are under the age of 18, taking any prescription or over-
the-counter medication, if you have heart disease, thyroid disease, diabetes, high blood pressure, or any other medical
condition. The FDA has not evaluated this training plan. This training plan is not intended to diagnose, treat, cure or
prevent any disease.
NUTRITIONP lan
INTRO
PURPOSE & GOAL
Y
ou can’t out-train a bad diet. Results come from proper
NUTRITION, strategic CARDIO and the right styles
of TRAINING! You can’t get the results without any of
these THREE components, and nutrition might just be the most
important one.
This 12 week nutrition plan is broken You will be eating 6 meals everyday
down into 3 phases, each including:
MEAL 1 - Breakfast
HOW TO USE THE PLAN Likewise, the meals found in the recipe glossary are organized
into the same three categories, LOW CARB, MID CARB &
The program is meant to be followed HIGH CARB. Each day will be broken down for you meal
by meal, so all you have to do is choose a recipe from the
in the order it is written. category listed for that specific meal type.
Just like the Corio Bikini Challenge, this nutrition plan is broken For example: In Phase 1, on HIGH CARB DAY, you will
up into 3 phases. Each phase will last 4 weeks: eat 3 high carb meals, 3 mid carb meals and 0 low carb
meals:
PHASE 1 - Weeks 1-4
High Carb Day Mid Carb Day Low Carb Day
RECIPE GLOSSARY
I am grateful to say I can offer you a discounted rate for these specific
MID CARB MEALS contain: 26-41g carbs
products with discount code: KATIE20
HIGH CARB MEALS contain: 42-57g carbs
This code will apply 20% off to each and every purchase, and is in ADDITION to any current sale that 1Up Nutrition may be
running (they run new sales each week). They also offer an interest-free payment plan option so you’ll be able to get ALL
So if at any time you don’t want to eat MY listed recipes, feel the supplements you need right away, without breaking the bank. Score!
free to use this carb structure and apply it to other recipes
you may find. Keep in mind, however, that the recipes I have
listed are WELL-BALANCED and have sufficient amounts MAKE HER LEAN DAILY CLEANSE CLA OMEGA 3
of protein and moderate amounts of healthy fat. Make MAX
sure you don’t sub a recipe that is extremely high in fat
or is unbalanced in any way. If you’re unsure of a recipe
you’ve found OR you want to share something amazing
you’ve created, this would be a great post for the Facebook
support group!
Supplements are powerful. You MUST be careful when you take them, especially when taking
BE AWARE something new. Here are a few Katie-approved supplement rules to follow:
See above suggested times, but remember it’s totally up to This is to test your tolerance to the Caffeine can sneak up on you. Be aware of the Your body will let you know what it’s struggles
supplement. You can adjust as needed from caffeine/stimulants you take in the same are. Find out what your personal struggles are,
YOU and your personal schedule and preferences on when there. Don’t feel like you have to take the full period of time. Ie, don’t forget about that coffee THEN add supplements to fill the gaps. Don’t
you want to time your supplement taking! Feel free to ask the recommended dose for it to work well. you had when you take your morning fat burner over-supplement before you know what your
Facebook Group if you need further assistance! and then go to the gym with your preworkout. body could actually use!
One caffeine source at a time is enough! That
is, until you test your tolerance and learn your
limits. You can always take MORE, but you can’t
UNDO once it’s in your system!
PHASE 1 NUTRITIONP lan
PHASE
BUILDING GOOD
HABITS
Welcome to Phase 1! Think of this
1 Here’s the Meal Plan
Breakdown for Phase 1
As you can see, each day is specified as either a HIGH CARB, MID CARB or LOW CARB day.
Breakfast
MEAL 2
Snack
MEAL 3
Lunch
MEAL 4
Snack
MEAL 5
Dinner
MEAL 6
Snack
phase as the time for you to build
GOOD HABITS and set yourself up SUN High Carb High Carb High Carb Mid Carb High Carb Mid Carb Low Carb
WED Mid High Carb High Carb Mid Carb Low Carb Mid Carb Mid Carb
Carb Day Meal Meal Meal Meal Meal Meal
THU Low Carb Mid Carb Mid Carb Low Carb Mid Carb Low Carb Mid Carb
Day Meal Meal Meal Meal Meal Meal
TAKE PROGRESS
PHOTOS FRI Low Carb Mid Carb Mid Carb Low Carb Mid Carb Low Carb Mid Carb
Day Meal Meal Meal Meal Meal Meal
Find a g re a t rec i p e ? 3 High Carb 2 High Carb 0 High Carb Remember: a treat meal means a ONE course meal,
not a THREE course meal. It means you can have a
Meals Meals Meals
burger or pizza as the treat, and NOT the brownie after.
Share it on our Facebook page! OR you could opt for a healthy dinner and treat yourself
3 Mid Carb 3 Mid Carb 4 Mid Carb
Meals Meals Meals with the BROWNIE instead. Catch my vibe? Treat meals
are designed to help you keep BALANCE. Use your treat
meals wisely. If you know you’re going out to dinner with
0 Low Carb 1 Low Carb 2 Low Carb
friends on the weekend, save your treat meal for that!
Meals Meals Meals
Plan it ahead of time, and use it as motivation to be
6 6 6 meals on point all week and reward yourself with it when the
meals meals
total
time comes. It’s all about BALANCE. You should never
total total feel bad about treating yourself, enjoying your life and
the food that comes with it! You SHOULD enjoy food
Refer to the RECIPE GLOSSARY for all the recipes and and indulging. Just do so with moderation and don’t go
meals you have to choose from each day. All meals overboard!
provided in the RECIPE GLOSSARY are categorized by a
range of carbs, as follows:
TREAT MEALS - PHASE 1
In Phase 1, you’re allowed 2 treat meals PER WEEK,
LOW CARB - 0-25g carbs
each in place of ONE “high carb” meal
Katie
healthy fat. Also remember that YOU ARE WHAT YOU GLOSSARY
EAT! So choose healthy, whole, nutritious foods and you’ll
set yourself up for success.
PHASE 2 NUTRITIONP lan
PHASE
BURN & SHRED
Congrats, you have completed the first
phase of the program! Welcome to
Phase 2. This phase is what I like to call
2 Here’s the Meal Plan
Breakdown for Phase 2
As you can see, each day is specified as either a HIGH CARB, MID CARB or LOW CARB day.
Breakfast
MEAL 2
Snack
MEAL 3
Lunch
MEAL 4
Snack
MEAL 5
Dinner
MEAL 6
Snack
BURN & SHRED. SUN High Carb High Carb Mid Carb Low Carb Mid Carb High Carb Mid Carb
TUE Low Carb Mid Carb Mid Carb Low Carb Mid Carb Low Carb Low Carb
Day Meal Meal Meal Meal Meal Meal
WED Mid High Carb Mid Carb Mid Carb Low Carb Mid Carb Low Carb
Carb Day Meal Meal Meal Meal Meal Meal
THU Low Carb Mid Carb Mid Carb Low Carb Mid Carb Low Carb Low Carb
Day Meal Meal Meal Meal Meal Meal
TAKE PROGRESS
PHOTOS FRI Low Carb Mid Carb Mid Carb Low Carb Mid Carb Low Carb Low Carb
Day Meal Meal Meal Meal Meal Meal
6 6 6 meals friends on the weekend, save your treat meal for that!
meals meals
total
Plan it ahead of time, and use it as motivation to be
total total on point all week and reward yourself with it when the
time comes. It’s all about BALANCE. You should never
Refer to the RECIPE GLOSSARY for all the recipes and feel bad about treating yourself, enjoying your life and
meals you have to choose from each day. All meals the food that comes with it! You SHOULD enjoy food
provided in the RECIPE GLOSSARY are categorized by a and indulging. Just do so with moderation and don’t go
range of carbs, as follows: overboard!
Katie
healthy fat. Also remember that YOU ARE WHAT YOU GLOSSARY
EAT! So choose healthy, whole, nutritious foods and you’ll
set yourself up for success.
PHASE 3 NUTRITIONP lan
PHASE
EXCEED
EXPECTATIONS!
Wow! You’ve made it to the LAST
phase of the Corio Bikini Challenge,
3 Here’s the Meal Plan
Breakdown for Phase 3
As you can see, each day is specified as either a HIGH CARB, MID CARB or LOW CARB day.
Breakfast
MEAL 2
Snack
MEAL 3
Lunch
MEAL 4
Snack
MEAL 5
Dinner
MEAL 6
Snack
PHASE 3! Welcome and congrats for SUN High Carb Mid Carb Mid Carb Low Carb Mid Carb High Carb Low Carb
MON Low Carb Mid Carb Low Carb Low Carb Low Carb Mid Carb Low Carb
You’ve built healthy habits, you’ve been consistent and
Day Meal Meal Meal Meal Meal Meal
you’ve started to trim down. Now let’s exceed your
expectations for this program and push yourself to a level
of FIT you never knew you could achieve! This is the most TUE Low Carb Mid Carb Low Carb Low Carb Low Carb Mid Carb Low Carb
CHALLENGING phase, but it’s nothing you can’t handle! Day Meal Meal Meal Meal Meal Meal
Remember you have a great support system through our
Facebook Page whenever you need it! WED Mid Mid Carb Low Carb Low Carb Low Carb Mid Carb Low Carb
Carb Day Meal Meal Meal Meal Meal Meal
THU Low Carb Mid Carb Mid Carb Low Carb Low Carb Mid Carb Low Carb
Day Meal Meal Meal Meal Meal Meal
FRI Low Carb Mid Carb Low Carb Mid Carb Low Carb Mid Carb Low Carb
Day Meal Meal Meal Meal Meal Meal
TAKE PROGRESS SAT Low Carb Mid Carb Low Carb Low Carb Low Carb Mid Carb Low Carb
PHOTOS Day Meal Meal Meal Meal Meal Meal
6 6 6 meals friends on the weekend, save your treat meal for that!
meals meals
total
Plan it ahead of time, and use it as motivation to be
total total on point all week and reward yourself with it when the
time comes. It’s all about BALANCE. You should never
Refer to the RECIPE GLOSSARY for all the recipes and feel bad about treating yourself, enjoying your life and
meals you have to choose from each day. All meals the food that comes with it! You SHOULD enjoy food
provided in the RECIPE GLOSSARY are categorized by a and indulging. Just do so with moderation and don’t go
range of carbs, as follows: overboard!
NUTRITIONP lan
Congrats!
Congrats to you! You’ve completed the program! I hope you’ve enjoyed the journey, learned
a lot along the way and are excited to continue your fitness journey and crush new goals. You
should be so proud of yourself!
Want more?
other ebooks available
12 Week Bikini Body Katie’s HIIT & ABS Katie’s Booty Bible
Challenge