Bowflex TC3000, TC5000, TC1000 manual Body Leanness Program

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Body Leanness Program

Dinner = 500 or 300 calories.

Men = 500 calories, Women = 300 calories

Choice of one of three meals:

Tuna Salad Dinner

In a large bowl, mix the following:

1 6-ounce can chunk light tuna in water (180)

1 tablespoon Hellmann’s® Light, Reduced-Calorie Mayonnaise (50)

2 tablespoons sweet pickle relish (40) 1/4 cup whole kernel corn, canned,

no salt added (30) Non-caloric beverage

Men add:

1/2 cup sliced white potatoes, canned (45) 2 slices whole wheat bread (140)

Steak Dinner

3 ounces lean sirloin, broiled (176)

1/2 cup sweet peas, canned, no salt added (60) 1/2 cup beets, canned (35)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole wheat bread (140)

1 teaspoon Promise® Ultra Vegetable Oil Spread (12) 1/2 cup skim milk (45)

Frozen Microwave Dinner

Choose one of five recommended meals:

Glazed Chicken Dinner, Lean Cuisine® (230)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Lasagna with Meat Sauce, Lean Cuisine® (240)

1/2 cup skim milk (45) Non-caloric beverage

Men add:

2 slices whole—wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Macaroni and Cheese, Weight Watchers® (260)

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole—wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Broccoli & Cheddar Cheese Sauce over Baked Potato, Lean Cuisine® Lunch Express (250)

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole-wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Country Inn Roast Turkey Classic,

Healthy Choice® (250)

1/2 cup skim milk (45) Non-caloric beverage Men add:

2 slices whole-wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread

(24)

1/2 cup skim milk (45)

Late-Night Snack

Men = 200 calories for Weeks 1 & 2; 150 calories for Weeks 3 & 4; 100 calories for Weeks 5 & 6.

Women = 150 calories for Weeks 1 & 2; 100 calories for Weeks 3 & 4; 50 calories for Weeks 5 & 6.

Mid-Afternoon Snacks on Page 39, plus the following: 1/2 cup low-fat frozen yogurt (100)

2 cups light, microwave popcorn (100)

Bowflex® TreadClimber® Owner’s Manual

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Contents Bowflex TreadClimber Assembly Guide Preface Table of Contents Locking Lever Treadle Side Foot Support Platforms TreadClimber FeaturesWorkout Level Console Setting Dials Belt Guides Hydraulic Resistance Cylinders Transport HandlesSystem Capacities TreadClimber SpecificationsPhysical Dimensions Component SpecificationsImportant Safety Precautions Important Safety Precautions Treadclimber machine only in AN Emergency Stop ProceduresCare of your TreadClimber Exercise Machine Initial ServiceAccessories CleaningInspecting Walking Belt and Deck LubricationStoring Your TreadClimber Machine Determining Hours Used TC3000 and TC5000 models onlyBefore You Assemble Assembly GuideBox 1 contains TreadClimber Parts Reference GuideBox 1 also contains Do not use near waterCylinder Stud Box 2 contains the TreadClimber treadlesBox 3 contains the TreadClimber base Parts TreadClimber Hardware and Tool ListHardware ToolsPlacing Treadles on Base Assembly InstructionsAttaching Teeter Connecting Speed Pickup WireLocking the Treadles Installing Drive BeltInstalling the Upright Junction Covers and Cosmetic Plugs Installing the UprightsInstalling the CONSOLE/ Handlebar Assembly Securing the Console Handlebar AssemblyAttaching the Hydraulic Cylinders Inspecting AssemblyMounting the Rear Cover Mounting the Frame CoversAttaching the Side Foot Support Platforms Mounting the Drive CoversTo users and bystanders and can also Failure to visually check and test assemblyBefore use can cause damage to TreadClimber machine and serious injuryCalibration Process TC3000 and TC5000 only Main Power Switch On TC5000 Power & Slower ButtonsTC3000 Power & Slower Buttons Not Interrupt Calibration Page Bowflex TreadClimber 100% Satisfaction Guarantee How Long Does Warranty Coverage Last? WarrantyWhat Does This Warranty Cover? Exclusions Warranty Does Not CoverHow to Get Service After Your Warranty ExpiresIMPORTANT! Mail Within 30 Days of Purchase Bowflex TreadClimber Warranty Registration CardBowflex Treadclimber Getting Started Main Power Switch OffConsult Your Physician Before Starting Any Select Your Workout LevelResistance Arrow Pausing or Stopping the TC1000 Pausing or Stopping the TC3000 and TC5000Quick Start TC5000 FeaturesTC5000 Displays Remote Heart Module TC5000 Only Information About Heart Rate Calculations 452. !2%4%!2442!4%TC1000 Displays TC3000 FeaturesTC1000 Features TC3000 DisplaysEnglish Measurement Display Metric Measurement Display Misalignment Test and Resolution Walking Belt AdjustmentTest Workout InstructionsDetermining Your Fitness Level Assessment Locking the Treadles for Treadmill Workout Treadmill WorkoutTreadles Starting a Treadmill Workout TC1000 Starting a Treadmill Workout TC3000 and TC5000Starting a Stair-Stepper Workout TC1000 Stair-Stepper WorkoutBowflex TreadClimber Workout Workout Instructions Beginning Your Workout Preliminary TreadClimber WorkoutFirst 4 Weeks Warming UpBeginner Level Intermediate Level Advanced Level Week Fast Fat Loss Now Introduction Body Leanness ProgramSuper-hydrate Your System Eating GuidelinesWeek 5 Eating PlanWeek 1 Week 3Shake choice of one BagelSandwich CerealBody Leanness Program Shopping List Questions & Answers Maintaining Your Lean Body Routine Maintenance Repairs/MaintenanceContacting Customer Service Ordering Replacement PartsLower LED Board Lower LED Board Lights TC5000 and TC3000 DiagnosticsRemoving the Right Plastic Drive Cover Parts Ordering Replacement PartsWalking Belts Rear Belt Guide Parts Important contact numbers Customer Service 1.800.NAUTILUS