NOTE: If your number is less than 1,200, round up to 1,200. If it’s more than 2,299, round down to 2,299.
NOTE: If your number is less than 1,200, round up to 1,200. If it’s more than 2,800, round down to 2,800.
Your assigned Ration Plan is intended for weight loss. If you do not wish to lose weight or you experience any discomfort while utilizing this Plan, refer to the RATIONS FOR RESULTS NUTRITION FIELD GUIDE: Changing Your Ration Plan for further options
If your calories are less than 1,200, use the 1,200-Calorie Portion Chart. Otherwise, round down to the closest Portion Chart.
If you experience a weight-loss plateau for more than 2 weeks, move up to the next chart. Odds are that you are under-eating and slowing your metabolism.
If you feel constantly fatigued or your muscles aren’t recovering, move up to the next chart. This is a demanding program and working out without adequate nutrition only increases your chance of injury.
The Core de Force Food Plan is designed for weight loss. If weight loss isn’t your goal, skip step C and use your Maintenance Calorie number to find your Food Plan. If your Maintenance Calories are higher than 2,400 (and weight loss is NOT your goal), head to page 23 to find your plan.