Bowflex TC5300 - Manual (Page 58)

 FAT-LOSS BODY LeAnneSS PROGRAM
The eating Plan
The menus in the Body Leanness Program 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
51 .
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.
eaTing Plan