Bowflex TreadClimber TC5000 - Manual (Page 57)

54 Bowflex ® TreadClimber ® Owner’s Manual
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.