Bowflex Elite™ Plus home gym - Manual (Page 46)

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The menus in the Bowflex eating plan are designed for
maximum fat-loss effectiveness and nutritional value.
For best results, follow them exactly.
Every attempt has been made to utilize current popular
brand names and accurate calorie counts, which are
listed in the menus. But as you probably realize the
products are sometimes changed or discontinued. If a
listed item is not available in your area, you’ll need to
substitute a similar product. Become an informed label
reader at your supermarket. Ask questions about any
products you don’t understand. Supermarket managers
are usually helpful. If they don’t have an answer to your
question, they will get it for you.
Each day you will choose a limited selection of foods
for breakfast and lunch. Most people can consume
the same basic breakfast and the same basic lunch for
months with little modification. Ample variety during
your evening meal, however, will make daily eating
interesting and enjoyable. Additionally, the eating plan
includes a mid-afternoon and late-night snack to keep
your energy high and your hunger low.
Begin Week 1 on Monday and continue through Sunday.
Week 2 is a repeat of Week 1. Calories for each food are
noted in parentheses. A shopping list follows.
The eating plan for the next six weeks descends:
Week 1 & 2:
Men 1500 calories per day.
Women 1200 calories per day.
Week 3 & 4:
Men 1400 calories per day.
Women 1100 calories per day.
Week 5 & 6:
Men 1300 calories per day.
Women 1000 calories per day.
You’ll always have a 300 calorie breakfast, a 300 calorie
lunch, and a 300 calorie dinner (women), or 500 calorie
dinner (men). With each two-week descend, only your
snack calories will change: from 400 to 300 to 200
calories per day (men), or 300 to 200 to 100 calories
per day (women). For each of your five daily meals,
you’ll have at least three choices.
Everything has been simplified so even the most
kitchen-inept man or woman can succeed. Very
little cooking is required. All you have to do is read
the menus, select your food choices, and follow the
directions. It’s as simple as that.
If you find that you wish to vary from the outline
menu items try to stay with in the 60:20:20 ratio of
carbohydrates, proteins, and fats.
The Eating Plan