Bowflex Revolution manual Eating Plan Metric Measurements

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The Eating Plan – Metric Measurements*

97

Breakfast = 300 calories

Choice of bagel, cereal or shake. Bagel

1 plain bagel, Sarah Lee® (frozen) (210)

21 g light cream cheese (45)

120 ml orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or ­sodium, such as decaffeinated coffee or tea.

Cereal

42 gram serving equals approximately 165 calories.

Choice of one: Kellogg’s® Low Fat Granola (without raisins), General Mills® Honey Nut Clusters, General Mills® Basic 4

120 ml skim milk (45)

177 ml orange juice (82) Noncaloric beverage

Shake (choice of one shake)

Place ingredients in blender. Blend until smooth.

Banana-Orange Shake

1 large banana (22 cm long) (100)

120 ml orange juice (55)

120 ml skim milk (45)

15 ml wheat germ (66)

5 ml safflower oil (42)

2 ice cubes (optional)

or Chocolate or Vanilla Shake

1 packet Carnation® Instant Breakfast, Champion UltraMet®, or another diet shake powder that contains the appropriate calories (100)

240 ml skim milk (90)

1/2 large banana (22 cm long) (50)

5 ml safflower oil (42)

5 ml Carnation® Malted Milk powder (20)

2 ice cubes (optional)

Lunch = 300 calories.

Choice of sandwich, soup or salad. Sandwich

2 slices whole wheat bread (140)

10 ml Promise Ultra® Vegetable Oil Spread (24)

57 g white meat (about 8 thin slices), chicken or turkey (80)

28 g fat-free cheese (1 1/2 slices) (50) (Opt.: Add to bread 5 ml Dijon mustard (0) Noncaloric beverage

Soup (choice of one soup)

•Healthy Choice® Hearty Chicken, 420 g can (260), or

•Campbell’s® Healthy Request Hearty Vegetable Beef, 450 g can (260)

1/2 slice whole-wheat bread (35)

Noncaloric beverage

Chef Salad

480 ml lettuce, chopped (20)

57 g white meat, chicken or turkey (80)

57 g fat-free cheese (100)

4 slices tomato, chopped (28)

15 ml Italian, fat-free dressing (6)

1 slice whole wheat bread (70) Noncaloric beverage

Mid-Afternoon 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.

Choose calories from:

1 large banana (22 cm long) (100)

1 apple (7.6 cm diameter) (100)

1/2 cantaloupe (12.7 cm diameter) (94)

5 dried prunes (100)

28 g (2 small 14 g. boxes) raisins (82)

240 ml light, nonfat, flavored yogurt (100)

Dinner

Men–500 calories, Women–300 calories

Choice of tuna salad dinner, steak dinner or frozen microwave dinner.

Tuna Salad Dinner

In a large bowl, mix the following:

1 can (170 g) chunk light tuna in water (180)

15 ml Hellmann’s® Light, Reduced-Calorie Mayonnaise (50)

30 ml sweet pickle relish (40)

60 ml whole kernel corn, canned, no salt added

(30)

Noncaloric beverage

Men add:

120 ml sliced white potatoes, canned (45)

2 slices whole wheat bread (140)

Steak Dinner

85 g lean sirloin, broiled (176)

120 ml sweet peas, canned, no salt added (60)

120 ml beets, canned (35)

120 ml skim milk (45) Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

5 ml Promise Ultra® Vegetable Oil Spread (12)

120 ml skim milk (45)

Frozen Microwave Dinner

Choose one meal:

•Glazed Chicken Dinner, Lean Cuisine® (230) 160 ml skim milk (60)

Noncaloric beverage

•Lasagna with Meat Sauce, Lean Cuisine® (240)

120 ml skim milk (45) Noncaloric beverage

•Macaroni and Cheese, Weight Watchers® (260)

120 ml skim milk (45) Noncaloric beverage

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

120 ml skim milk (45) Noncaloric beverage

•Grilled Turkey Breast, Healthy Choice® (260) 120 ml skim milk (45)

Noncaloric beverage

Men add:

2 slices whole-wheat bread (140)

10 ml Promise Ultra® Vegetable Oil Spread (24)

120 ml skim milk (45)

Late-Night Snack

Men–200 calories for 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.

Choose calories from afternoon snack selections plus the following:

120 ml low-fat frozen yogurt (100)

240 ml light, microwave popcorn (100)

* Nutritionally equivalent products with similar calorie counts may be substituted if recommended products cannot be found.

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Contents Fitness Guide Product Specifications Important Safety Instructions Safety PrecautionsSafety Warning Labels Safety Warning Labels Bowflex Revolution Parts Reference Guide Getting to Know Your Bowflex Revolution Home GymUsing Your Bowflex Revolution Home Gym Adjusting and Understanding ResistanceSpiraFlex Resistance Attaching SpiraFlex Resistance Packs Preparing for Use Preparing for Use, Storing, and MovingPreventative Maintenance MaintenanceAdjusting Cable Tension Cable Hookup for Leg Exercises Cable Hookup for Leg Press Exercises Storing Leg Press Cables Storing Leg Extension Cables Hand Grips Attaching Hand Grips and Foot HarnessesAttaching Accessories, Benches, and Seats Leg Press SeatbackLeg Press Plate Multi-Position Bench Preacher CurlCompanion Equipment Bowflex Revolution Accessory Rack ordered separatelyDefining Your Goals Designing Your Own Program Reaching Your GoalsWorking Out Exercising ProperlyWorkouts Minute Better Body WorkoutAdvanced General Conditioning Frequency 4 Days Per Week M-T-TH-F Minute Upper/Lower BodyFrequency 3 Days On, 1 Day Off Body BuildingFrequency 2-3 Times Per Week Circuit Training Anaerobic/CardiovascularTrue Aerobic Circuit Training Frequency 3 Days Per Week M-W-F Time About 45-60 Minutes Strength TrainingRevolutionary Way to Exercise ExercisesChest Exercises Adjustable Arm Position Success TipsAdjustable Arm Position Decline Chest Fly Muscles worked Removed 45º Chest Exercises Chest Exercises Chest Exercises Chest Exercises Shoulder Exercises Variation Shoulder Extension elbows stabilized Muscles worked Scapular Protraction elbows stabilized Muscles worked Rear Deltoids Middle Deltoids Trapezius Rhomboids Scapular Retraction Muscles worked Removed Deltoids. Also ankles, knees, hips and core in stabilization Shoulder Exercises Subscapularis Superior fibers Pectoralis Major Posterior Deltoid Teres minor Infra- spinatus Back Exercises Lying Lat Fly Muscles worked Stiff Arm Pulldown Muscles worked Long Hand Grips Back Exercises Seated Low Back Extension Lying Shoulder Pullover Muscles worked Variation Arm Exercises Lying Triceps Press Elbow extension Cross Triceps Extension Rope Pushdowns Elbow extension Muscles worked Biceps Seated Biceps Curl Flexion in supination Muscles worked Preacher Curl Elbow Flexion in supination Muscles worked Tricep Kickback Muscles worked Lying Biceps Curl Elbow Flexion in supination Muscles worked Biceps, Flexor Digitorum, Flexor Carpi Radialis Seated Wrist Curl Wrist Flexion Muscles worked Abdominal Exercises Kneeling Low to High Trunk Rotation Muscles worked Reverse Crunch Spinal Flexion Muscles worked 45˚ incline Leg Exercises Lying Leg Extension Muscles worked Standing Leg Kickback Hip and Knee Extension Muscles worked Ankle Eversion Muscles worked Variations Standing Hip Flexion Muscles worked Standing Hip Internal Rotation Muscles worked Variation Calf Raise Muscles worked Page Muscle Chart Exercise Log NOW Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure Body WeightMeasurements Circumference of Body PartsSkinfold Measurements Women Measure Suprailium, Triceps, and ThighMen Measure Chest, Abdomen and Thigh Using Calipers When Measuring Skinfolds Optional Picture TakingWomen Men Percent Body-Fat Determining Your Body FatTo Use The Nomogram Age in Years Female MaleCalculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Difference Your Results Summary SheetGuidelines Week 1&2 Guidelines Week 3&4Guidelines Week 5&6 Avoid Too Much Stress Eating GuidelinesFollow a Carbohydrate-Rich, Descending-Calorie Eating Plan Keep Menus Simple and Food Substitutions to a MinimumSuperhydrate Your System Week 5 Eating PlanCereal Eating Plan US MeasurementsEating Plan Metric Measurements Shopping List May I have dinner for lunch and lunch for dinner? 100 Adhere to a carbohydrate-rich, moderate-calorie eating plan Week Satisfaction Guarantee Limited WarrantyIMPORTANT! Mail Within 30 Days of Purchase Bowflex Revolution Warranty Registration CardBowflex Revolution  SE Nautilus Drive Vancouver, WA Offices in the United States
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