90 DAY DIET

Follow The l0 Rules

• How you eat affects calorie utilization and insulin levels, which can cause you to store body fat.

Stay in the top 2 boxes

One cheat meal a week

• This will help you stay on the diet (i.e., top two boxes) during the entire week, one cheat meal
per week will not undermine the effectiveness of the diet, the cheat meal once a week will
actually help the diet continue to work over time, because the one high calorie meal per week
will boost your metabolism.

With consistent adherence to this program your body weight will normalize to your ideal baseline body
weight over time.

Weight loss will average 30 lbs in 3 months, 60 lbs in 6 months, 90 lbs in 9 months, 120 lbs in one
year. (Average weight loss 10 lbs per month)

After ideal weight is achieved - continuing this eating program will maintain ideal weight. The less you
have to lose, the sooner you will hit your ideal body weight.
“Power 90-90 Day Boot Camp for Total Body Transformation”
Source: Eat to Carve your physique: Climb MICHI'S LADDER
Your Body Will be Artichokes Cereal (whole Grain) Mangoes Prunes
Ripped! Beans Citrus (fruits & juices) Milk (nonfat) Rice (brown)
Beets Cranberry Juice Mushrooms (shitake, Salsa
Blueberries Egg Whites mitake) Spinach
Bran Fish (cold water: salmon, Nectarines Sweet Potatoes
Broccoli mackerel, sardines) Oatmeal Tofu (light)
Brussels Sprouts Garlic (fresh) Olive Oil Tomato (sauces &
Cabbage Grape Juice Onions products)
Cantaloupe Kale Papayas Vegetable Juice (fresh)
Carrots Kiwi fruit Peas Water
Cauliflower Peppers Tea (green, black)

Your Body Will be Almonds Corn Pasta (marinara, fish, or Sunflower Seeds
Trim Apples Cucumbers vegetables) Tomatoes
Asparagus Eggplant Peaches Turkey Breast
Bananas Fish (fresh water) Pears Vegetable Juice (canned
Bread (rye, marble, Graham Crackers Plums or bottled)
pumpernickel) Lettuce (romaine, leafy green Raisins Veggie Burger
Broccoli sprouts or red) Raspberries Walnuts
Celery, dry (3-5 grams of Lima Beans Ricotta Cheese, nonfat Watermelon
fiber per serving) Melon (honeydew) Shellfish Wine (red)
Cherries Milk 1% Soy Milk Yogurt (low fat including
Chicken skinless Mushrooms (Portobello) Strawberries frozen)
White meat Oysters String Beans Zucchini
Pancakes (buckwheat)
Your Body Will Animal Crackers Chocolate Margarine (trans fat free) Potatoes (white)
Not Change Applesauce Coffee Mushrooms Pretzels
Quickly Avocados Eggs (whole) Mustard Re-fried Beans (low fat)
Bagels English Muffins Nuts (walnuts, hazelnuts, Rice Cakes .·
Baked Beans French Fries (baked) pine nuts) Rice (white)
Beef, Eye of Round Fruit (dried) Olives Sauerkraut
Beef, London Broil Fruit Juice (unsweetened) Pancakes Soup (canned broth)
Beef, Top Round Granola (low fat) Pasta (plain) Veal Cutlet
Canola Oil Jam and Marmalade Peanut Oil Wine (white)
Chicken, dark meat Latte (iced mocha non fat) Peanuts Yogurt (regular frozen)
Chicken Sandwich, broiled Pork Tenderloin
Chicken Taco, baked

Your Body Will Beef`( Filet mignon) Chips, low fat Macaroni and Cheese Sherbert
Not Access Stored Beef (Lean ground) Beef or Coffee Cake Mayonnaise (low fat) Sloppy Joe (lean Beef,
Fat Chicken (barbecued) Crackers Meat Loaf Ground turkey)
Beef ( Sirloin) Cream Cheese (low fat) Mexican Food (baked not Soup (canned creamy)
Beef Stroganoff Duck (other game) fried) Soy Sauce
Beer Granola or energy bar Mike 2% Spaghetti with meatballs
Butter Grilled Cheese Sandwich Muffins Sub sandwich
Caesar Salad, chicken Ham Hawaiian Pizza Peanut butter Taco Salad (chicken, tuna
Canadian Bacon Honey Pepper (stuffed) or chicken salad)
Cheese Lettuce (iceberg) Pizza (meatless) Vegetable Oil
Chefs Salad Juice (sweetened) Popcorn (salt and butter) Yogurt (regular)
Chili Lamb Chops Pork Chop (fat removed) Pudding (low fat milk)
Chinese Food (with lots of Lasagna (meat) Potato or Macaroni salad
vegetables) Lunch meat and Hotdogs Reuben Sandwich
(low fat)

Your Body Will Bacon Chicken or Fish sandwich Hamburger (fast food) Pies
Quickly Store Beef (Regular Ground) (fried) Hot Dogs Potatoes (fried)
More Fat Beef Taco (fried) Chips ( potato or corn) Ice Cream Potato skins (fried)
Breakfast sandwich (fast Cinnamon Buns latte (whole milk) Pot Pie
food) Clams Lobster Newburg Re-fried beans
Cakes Cookies Lunch meat Salad Dressing
Candy Crab Mayonnaise Sausage
Cereal (sugared) Cream Cheese Milk (whole) Shrimp (fried)
Charred or Blackened food Creamed Veggies Nacho Chips (with cheese) Soft Drinks
Chicken a la King Doughnuts Onion Rings Spar-ribs
Chicken buffalo wings, French fries Pastries Tater tots
nuggets) Gravy Toaster Pastries
Support Tools
Climb MICHI'S LADDER
Eat to carve your Physique!
(Michi's Ladder is a guideline, but we leave it to you to decide. If you only ate from tiers 1 and 2, you would have a near-perfect diet!)
Tier 1: The Pious tier (Your Body Will Be Ripped!)
Fruits Vegetables Meats/Soy Condiments/Sides Breakfast/ Drinks
Dairy
Apples with skin Artichokes Cucumbers Fish (cold or Beans Cereal (whole Milk (nonfat)
fresh water) grain)
Boysenberries Arugula Endive Salmon Bran Egg Whites Milk (soy)
Cherries Asparagus Garlic (fresh) Mackerel Cottage Cheese Flax-seed Water
(nonfat)
Citrus Fruit Avocados Kale Sardines Mustard Granola
(raw/no sugar)
Nectarines Beets Lettuce Tempeh Salsa (natural, no Hemp seed
(romaine, green sugar)
or red leaf)
Pears with skin Bok Choy Mushrooms Tofu Re-fried Beans Museli (raw)
(nonfat)
Plantains Broccoli Olives Rice Brown Oatmeal
Prunes Broccoli Onions Sweet Potato Yogurt (nonfat,
Sprouts no sugar)
Raspberries Brussels Peas Vinegar
sprouts
Strawberries Cabbage Peppers
Carrots Radishes
Cauliflower Spinach
Celery Squash
Chard Tomatoes and
sauce
Collard greens Yams
Mushrooms

Tier 2: The Happy tier (Your Body Will Be Trim!)

Fruits Vegetables Meats/Soy Condiments/Sides Breakfast/ Drinks
Dairy
Apples skinless Melon Corn Chicken Bread (whole Cheese Coffee (black or
(honeydew) Eggplant (skinless white grain) (nonfat) nonfat milk)
meat)
Bananas Papayas String beans Duck (free Cream Cheese Cottage Cappuccino
range) (nonfat) Cheese (low (nonfat milk)
fat)
Blueberries Peaches Zucchini Fish (farmed) Hummus Granola or Juice (fresh
energy bar squeezed with
pulp, no sugar)
Cantaloupe Pineapple Ostrich Nuts (raw) Meal Milk 1%
Replacement
Bar
Grapes Plums Squid Soy nuts Pancakes Vegetable Juice
(buckwheat)
Kiwifruit Raisins Turkey breast Soy sauce Ricotta
cheese
(nonfat)
Mangoes Watermelon Veggie Burger Sunflower seeds Yogurt (no
sugar)
Venison (free Tortillas (whole
range) wheat)

Tier 3: The Swiss tier (Your Body Will Not Change Quickly!)
Fruits/ Snacks/ Meats/Soy Condiments/Sides/ Breakfast/ Drinks
Vegetables meals Desserts Dairy
Dried Fruit Pasta (plain) Beef (eye of Crab A1 steak Jam Bagels Coffee
round) sauce (whole milk)
Lettuce Peanut butter Beef (London Jerky (turkey) Angel food Marmalade Cheese (low Cappuccino
(iceberg) (raw) broil) cake fat) (whole milk)
Popcorn Beef (Top Lamb (lean) Applesauce Ketchup Eggs Juice from
(plain) round) (whole) concentrate
Pretzels Chicken Lobster Canola oil Mayonnaise Granola Milk 2%
(dark meat)
Rice Cakes Chicken Oyster Cream Potato Muesli Wine (red)
Sandwich Cheese (low (baked/broiled)
(broiled) fat)
Soup (canned Chicken Taco Pork French Fries Re-fried beans Oatmeal
broth (baked) tenderloin (baked) (low fat) (flavored)
Clams Steak Lean Graham Rice (white) Pancakes
Crackers
Veal cutlet Honey Sauerkraut Yogurt
(frozen
nonfat)
Sweet and sour
sauce

Tier 4: The Dodgy tier (Your Body Will Not Access Stored Fat!)
Meals Snacks/desserts Meats Condiments/ Breakfast/Dairy Drinks
Sides
Caesar salad Pizza Animal Beef (filet Pork Chop Bread Canadian bacon Beer
with chicken (meatless/Ha Crackers mignon) (refined
waiian style) flour)
Chili Reuben Chips (low Beef (lean Shrimp Butter Cheese (bleu Coffee
sandwich fat/baked) ground) and goat) (iced mocha
latte with
nonfat
milk)
Chinese food Sloppy Joe Coffee cake Beef Coconut Muffins Juice
(lean or (sirloin) sweetened
turkey)
Grilled Canned Crackers Beef Margarine Milk
Cheese creamy soup Stroganoff (whole)
sandwich
Lasagna with Spaghetti Ice cream Buffalo Peanut butter Soft drinks
meat with (sugar or fat Wings (regular) (diet)
meatballs free) Frozen
Mac and Sub sandwich Jello Ham Potato salad Wine
cheese (white)
Meat loaf Taco salad Nuts Hot dogs Marconi
with chicken (salted/roasted) (turkey) salad
Mexican food Tuna or Popcorn (salt Lamb Tortilla refine
chicken salad and butter) chops flour/corn
Peppers Pudding (low Vegetable Oil
(stuffed) fat milk)
Sherbet

Tier 5: The Newburg tier (Your Body Will Quickly Store More Fat!)
Meals Snacks/dessert Meats Condiment/Sides Breakfast/Dairy Drinks
Beef taco Onion rings Cakes Bacon Baked beans Breakfast Alcohol (hard
(fried) sandwich (fast liquor)
food)
Chicken a la Potato skins Candy Beef Cream Cheese Cereals Coffee
king (fried) (ground/regular (sugared) (mocha,
) macchiato, ice
blended,
frappe,
caramel
vanilla, etc.)
Chicken buffalo Potpie Chips (potato or Jerky (pork or Creamer Juice (sugar
wings or corn) venison) (nondairy) added)
nuggets
Chicken or fish Tatar tots Chocolate Sausage Gravy Soft drinks
sandwich (sugar)
(fried)
Creamed Cookies Re-fried beans
veggies with lard
French fries Cinnamon bun Salad dressing
Hamburger (fast Doughnuts
food)
Hot dogs Ice cream
Lobster Pastries or
Newburg Toaster pastries
Nachos Pies