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YOUR STEP-BY-STEPPLAN FOR MENRAPIDFATLOSSWhen you’re committedto losing weight

COMMIT & YOUWILL SUCCEED1. You can have total control over the way you look by takingcharge of the things that you do and developing a routine.2. Start by introducing a plan into your lifestyle.3. Make time in your day to train and prepare healthy meals.4. This will slowly edge out bad habits, excuses and irregularroutines that form the foundation of an unhealthy lifestyle.5. Getting to grips with this concept will motivate you to continueand inspire you to achieve your goal, making your ultimatephysique a reality!EMIL VISSERDAY 1WEEK 6WEEK 12USN RAPID FAT LOSS GUIDE FOR MEN 2

YOUR STEP-BY-STEPPLAN TO LOSE MOREWEIGHT FASTERAll it takes is commitment andfollowing our rapid fat loss plan to succeed.1EATING PLAN7 DAY LOW CALORIE, HIGH PROTEINFAT LOSS EATING PLAN2SUPPLEMENT PLANFAT LOSS SUPPLEMENT PLANTO ACHIEVE BETTER AND FASTER RESULTS3TRAINING PLAN5 DAY STEP-BY-STEP FAT LOSS TRAINING PLANUSN RAPID FAT LOSS GUIDE FOR MEN 3

RAPIDFATLOSSEATING PLANLow Calorie, High ProteinEating Plan for MenUSN RAPID FAT LOSS GUIDE FOR MEN 4

PREPARATIONMEALPREPPlan ahead and avoidlife’s little surprisesBefore you start your Rapid Fat Lossjourney, make sure that you plan andprepare in advance.Whether you prefer to cook all mealson a Sunday for the week ahead orsimply have all ingredients stockpiled in your fridge and cupboardsit is important to decide beforehandwhat meals you are going to prepareand sticking to it.Try to avoid shopping on a dailybasis as this leaves less time forpreparation, exercise and recovery.Do a weekly shop on your rest days,and plan your meals for the weekahead.USN RAPID FAT LOSS GUIDE FOR MEN 5

PREPARATIONVEGETABLE OPTIONSThe exchange list contains food items which can be interchanged with each other.The serving sizes of each food is important to note as it is calculated so that themacronutrients per portion are similar.Remember, some processed foods such as sauces, ready-made meals and spicescontain added sugar. It is recommended to avoid processed foods and sauces asfar as possible for best results.GARDEN SALAD(lettuce, bell pepper,cucumber, tomato,no dressing/feta)1 cupBROCCOLI(steamed)1 cupCAULIFLOWER(steamed)1 cupCABBAGE(sautéed/steamed)1 cupBRINJAL/AUBERGINE(steamed/grilled)1 cupLETTUCE(raw)1 cupSPINACH(sautéed/steamed)1 cupTOMATOES(raw)1 cupBABY MARROW(sautéed/steamed)1 cupBRUSSELS SPROUTS(steamed)1 cupWHAT YOU PUT IN ISWHAT YOU GET OUTUNDERSTANDING FOOD IS AN IMPORTANT PART OFYOUR WEIGHT LOSS JOURNEY.USN RAPID FAT LOSS GUIDE FOR MEN 6

PREPARATIONTHE ROLE OFSUPPLEMENTS INYOUR EATING PLANEach product performs an important role during your fat loss journeyto reach your goals easier, quicker and to achieve maximum results.*ACCELERATES THERMOGENESIS Stimulates metabolism Reduces appetite Reduces fat storage Provides feel-good energyCURBS CRAVINGS Suppresses appetite and helps to reduce cravings between mealsLIMIT WATER RETENTION Premium diuretic that helps to reduce water retention Increases urinary outputREDUCES FAT ABSORPTION Improves body composition Prevents weight gainSLIMMING MEAL REPLACEMENT Stay fuller for longer Reduces cravings Source of fibre Maintains lean muscle mass High in protein for muscle recovery*Only effective when combined with a balanced, energy-restricted eating plan and regular physical activity.USN RAPID FAT LOSS GUIDE FOR MEN 7

MONDAYUPON WAKING UP 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*BREAKFAST Omelette made with 2 large eggs & 3 egg whites Small tomato OR 5 cherry tomatoes With/after breakfast: 1-2 USN CLA Pure 1000 capsulesSNACK 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO LUNCH: 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*LUNCH Steamed fish (180g raw) 2 Cups green salad With/directly after lunch: 1-2 USN CLA Pure 1000 capsulesSNACK 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO DINNER: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*DINNER Skinless grilled chicken breast (180g raw)3 Cups steamed green veg1 tbsp extra virgin olive oilWith/directly after dinner: 1-2 USN CLA Pure 1000 capsules*Do not exceed usage for longer than 2 weeksUSN RAPID FAT LOSS GUIDE FOR MEN 8

TUESDAYUPON WAKING UP 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*BREAKFAST 1-2 Scoops Diet Fuel UltraleanCinnamon to taste5 AlmondsWith/directly after breakfast: 1-2 USN CLA Pure 1000 capsulesSNACK 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO LUNCH: 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*LUNCH Skinless chicken breast (180g raw) 2 Cups garden salad With/directly after lunch: 1-2 USN CLA Pure 1000 capsulesSNACK 10 Almonds 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO DINNER: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*DINNER Lean red meat (150-180g raw)3 Cups of stir fried mixed veg1 tbsp extra virgin olive oilWith/directly after dinner: 1-2 USN CLA Pure 1000 capsules*Do not exceed usage for longer than 2 weeksUSN RAPID FAT LOSS GUIDE FOR MEN 9

WEDNESDAYUPON WAKING UP 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*BREAKFAST Blend together 250ml fat free milk OR water1-2 Scoops Diet Fuel UltraleanCinnamon OR unsweetened cocoa to tasteWith/directly after breakfast: 1-2 USN CLA Pure 1000 capsulesSNACK 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO LUNCH: 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*LUNCH Grilled white fish (180g raw) 1 Cup of steamed green veg With/directly after lunch: 1-2 USN CLA Pure 1000 capsulesSNACK Diet Fuel bar/TRUST Bar or 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO DINNER: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*DINNER Spicy seasoned chicken breast (180g raw)1 Cup cauliflower (rice/steamed/mashed)2 Cups steamed green vegWith/directly after dinner: 1-2 USN CLA Pure 1000 capsules*Do not exceed usage for longer than 2 weeksUSN RAPID FAT LOSS GUIDE FOR MEN 10

THURSDAYUPON WAKING UP 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*BREAKFAST Omelette made with 2 large eggs & 4 egg whites1 Cup mushrooms¼ Onion1 Cup spinach OR 1 small tomatoWith/directly after breakfast: 1-2 USN CLA Pure 1000 capsulesSNACK 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO LUNCH: 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*LUNCH Skinless grilled chicken breast (180g raw)1½ Cup broccoli1 Cup green saladWith/directly after lunch: 1-2 USN CLA Pure 1000 capsulesSNACK 70g Lean biltongOR 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO DINNER: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*DINNER Beef fillet cut into strips (150-180g raw) 3 Cups mixed green veg With/directly after dinner: 1-2 USN CLA Pure 1000 capsules*Do not exceed usage for longer than 2 weeksUSN RAPID FAT LOSS GUIDE FOR MEN 11

FRIDAYUPON WAKING UP 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*BREAKFAST With/directly after breakfast: 1-2 USN CLA Pure 1000 capsules 1-2 Scoops Diet Fuel UltraleanSNACK 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO LUNCH: 2 PhedraCut Lipo X Gold capsules 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*LUNCH 1 Tin (170g) of tuna in brine (drained) 1 Cup garden salad With/directly after lunch: 1-2 USN CLA Pure 1000 capsulesSNACK 50g Unsalted nutsOR 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO DINNER: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules*DINNER Spicy seasoned chicken breast (180g raw)1 Cup cauliflower rice1½ Cup steamed green vegWith/directly after dinner: 1-2 USN CLA Pure 1000 capsules*Do not exceed usage for longer than 2 weeksUSN RAPID FAT LOSS GUIDE FOR MEN 12

SATURDAYUPON WAKING UP 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules* 2 PhedraCut Lipo X Night capsules (optional)BREAKFAST 3 Large boiled eggs ½ Avocado With/directly after breakfast: 1-2 USN CLA Pure 1000 capsulesSNACK 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO LUNCH: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules* 2 PhedraCut Lipo X Night capsules (optional)LUNCH Lean minced meat (150-180g raw) ½ Cup chopped green peppers With/directly after lunch: 1-2 USN CLA Pure 1000 capsulesSNACK 6 tbsp low fat hummus Cucumber sticksOR 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO DINNER: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules* 2 PhedraCut Lipo X Night capsules (optional)DINNER Salmon steak (180g raw) 3 Cups green veg With/directly after dinner: 1-2 USN CLA Pure 1000 capsules*Do not exceed usage for longer than 2 weeksUSN RAPID FAT LOSS GUIDE FOR MEN 13

SUNDAYUPON WAKING UP 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules* 2 PhedraCut Lipo X Night capsules (optional)BREAKFAST Blend together 250ml fat free milk OR water1-2 Scoops Diet Fuel Ultralean½ Cup of berries (fresh/frozen)Cup raw oatsWith/directly after breakfast: 1-2 USN CLA Pure 1000 capsulesSNACK 2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO LUNCH: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules* 2 PhedraCut Lipo X Night capsules (optional)LUNCH Lean red meat (150-180g raw) 2 Cups of steamed green veg With/directly after lunch: 1-2 USN CLA Pure 1000 capsulesSNACK 1-2 Scoops Diet Fuel Ultralean30 MIN PRIOR TO DINNER: 1 PhedraCut Crave X capsule 2 PhedraCut Water X capsules* 2 PhedraCut Lipo X Night capsules (optional)DINNER Pork fillet (180g raw, excess fat trimmed) 2 Cups of roasted brussels sprouts and broccoli With/directly after dinner: 1-2 USN CLA Pure 1000 capsules*Do not exceed usage for longer than 2 weeksUSN RAPID FAT LOSS GUIDE FOR MEN 14

TUESDAY2 PhedraCut Lipo X Goldcapsules1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*With/directly after breakfast:1-2 USN CLA Pure 10001-2 Scoops Diet Fuel Ultralean5 AlmondsCinnamon to taste2 Scoops Diet Fuel Ultralean2 PhedraCut Lipo X Goldcapsules1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*With/directly after lunch:1-2 USN CLA Pure 1000Skinless chicken breast(180g raw)2 Cups garden salad10 Almonds2 Scoops Diet Fuel UltraleanMONDAY2 PhedraCut Lipo X Goldcapsules1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*With/directly after breakfast:1-2 USN CLA Pure 1000Omelette made with 2 largeeggs & 3 egg whitesSmall tomato OR 5 cherrytomatoes2 Scoops Diet Fuel Ultralean2 PhedraCut Lipo X Goldcapsules1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*With/directly after lunch:1-2 USN CLA Pure 1000Steamed fish (180g raw)2 Cups green salad2 Scoops Diet Fuel UltraleanWith/directly after dinner:1-2 USN CLA Pure 1000Lean red meat (150-180g raw)3 Cups of green veg1 tbsp virgin olive oilWith/directly after dinner:1-2 USN CLA Pure 1000Skinless grilled chicken breast(180g raw)3 Cups steamed green veg1 tbsp virgin olive oilWith/directly after dinner:1-2 USN CLA Pure 1000Beef fillet cut into strips(150-180g raw)3 Cups green veg1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*With/directly after dinner:1-2 USN CLA Pure 1000Spicy seasoned chicken breast(180g raw)1 Cup cauliflower rice1½ Cup steamed green veg1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*50g Unsalted nutsOR2 Scoops Diet Fuel UltraleanPOST-WORKOUT (EVERYDAY): 1-2 Scoops BlueLab 100% Whey (optional)BEFORE BEDTIME SNACK: 1-2 Scoops USN Casein (optional)With/directly after dinner:1-2 USN CLA Pure 1000Spicy seasoned chicken breast(180g raw)1 Cup cauliflower (rice/steamed/mashed)2 Cups steamed green veg1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*70g Lean biltongOR2 Scoops Diet Fuel UltraleanWith/directly after lunch:1-2 USN CLA Pure 10001 Tin (170g) of tuna in brine(drained)1 Cup garden saladWith/directly after lunch:1-2 USN CLA Pure 1000Skinless grilled chicken breast(180g raw)1½ Cup broccoli1 Cup green saladWith/directly after dinner:1-2 USN CLA Pure 1000Pork fillet (180g raw, excess fattrimmed)2 Cups of roasted brusselssprouts and broccoli1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*2 PhedraCut Lipo X Nightcapsules (optional)1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*2 PhedraCut Lipo X Nightcapsules (optional)With/directly after dinner:1-2 USN CLA Pure 1000Salmon steak (180g raw)3 Cups green veg1 - 2 Scoops Diet Fuel UltraleanWith/directly after lunch:1-2 USN CLA Pure 1000Lean red meat (150-180g raw)2 Cups of steamed green veg1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*2 PhedraCut Lipo X Nightcapsules (optional)2 Scoops Diet Fuel UltraleanWith/directly after breakfast:1-2 USN CLA Pure 1000Blend together250ml fat free milk OR water1-2 Scoops Diet Fuel Ultralean½ Cup of berries (fresh/frozen)Cup raw oats1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*2 PhedraCut Lipo X Nightcapsules (optional)SUNDAY2. GET LEAN 3. TONE MORE6 tbsp low fat hummusCucumber sticksOR2 Scoops Diet Fuel UltraleanWith/directly after lunch:1-2 USN CLA Pure 1000Lean minced meat(150-180g raw)½ Cup chopped green peppers1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*2 PhedraCut Lipo X Nightcapsules (optional)2 PhedraCut Lipo X Goldcapsules1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*2 PhedraCut Lipo X Goldcapsules1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*With/directly after breakfast:1-2 USN CLA Pure 10003 Large boiled eggs½ Avocado1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*2 PhedraCut Lipo X Nightcapsules (optional)SATURDAY2 Scoops Diet Fuel UltraleanWith/directly after breakfast:1-2 USN CLA Pure 10001-2 Scoops Diet Fuel Ultralean2 PhedraCut Lipo X Goldcapsules1 PhedraCut Crave X capsule2 PhedraCut Water X capsules*FRIDAY1. BURN FAT2 Scoops Diet Fuel Ultralean2 Scoops Diet Fuel UltraleanWith/dire