Bowflex XTL - Manual (Page 70)

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 on page 71.
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 68