Bowflex Ultimate 2 - Manual (Page 75)

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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