Bowflex Xtreme 2 - Manual (Page 60)

The menus in the Bowflex
®
XTREME
®
2 home gym 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, 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 lunch for months with little modification.
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.
The following is the eating plan for the next six weeks
(calories for each food are in parentheses), with a Shopping
List on Page 60.
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-
challenged man or woman can succeed. Very little cooking
is required. All you need 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 outlined menu
items, try to stay within the 60:20:20 ratio of carbohydrates,
proteins, and fats.
The Eating Plan