Bowflex Motivator 2 manual Eating Plan, Week 5

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The Eating Plan

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 Bowflex® Body Leanness Program 21

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Contents Fitness Guide Table of Contents Home gym and serious injury to users and bystanders Safety PrecautionsLabel Get To Know Your Bowflex Motivator 2 Safety Warning LabelsLocation Back of the lat tower below Label Get To Know Your Bowflex Motivator 2 Home Gym Power Rod UnitHow to Use Your Bowflex Motivator 2 Home Gym Workout Bench Get To Know Your Bowflex Motivator 2 Home Gym Get To Know Your Bowflex Motivator 2 Home Gym Bowflex Body Leanness Program Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Women Measure Body WeightMeasurements Circumference of Body PartsMen Measure Chest, Abdomen and Thigh Skinfold MeasurementsWomen Measure Suprailium, Triceps, and Thigh Women Men Using Calipers When Measuring SkinfoldsOptional Picture Taking Female Determining Your Body FatTo Use The Nomogram Age in YearsEnter Your Information Here Pounds or Kilograms Calculating Lean Body MassFor Example Measurements Before After Your Results Summary Sheet Guidelines Week 5&6 Workouts Guidelines Week 1&2 Guidelines Week 3&4Avoid 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 PlanEating Plan US Measurements Healthy Choice Hearty Chicken, 420 g can 260, or Eating Plan Metric MeasurementsPlain bagel, Sarah Lee frozen Light cream cheese Ml skim milkShopping List May I have dinner for lunch and lunch for dinner? Your partner should be similar to you in age and condition Your dietAdhere to a carbohydrate-rich, moderate- calorie eating plan Bench Press Exercise LogDefine Your Goals As walking, running, or bicycling Design Your Own ProgramBreathing Working OutWarming Up Cooling DownGrasp Hand Grips in both hands Pectoralis Major Deltoids Triceps45˚ incline Hand GripsCm higher than Bench Press position Pectoralis Major Sit on the bench facing away from the Power Rod unitAnterior Deltoid Triceps Flat Bench BackKeep your shoulder blades tightened throughout motion Sit on the bench facing Power Rod unitKeep knees bent and feet on floor Keep forearms in line with cablesFront and Middle Deltoids Sit on the bench, facing away from the Power Rod unitFront Deltoids Upper Trapezius Triceps Keep abdominals tight and maintain good spinal alignmentLet your arms hang at your sides Stand on the platform, facing the Power Rod unitUpper Trapezius Lower Trapezius Scapular Protraction elbows stabilizedScapular Depression Serratus AnteriorsRear Deltoids Middle Deltoids Trapezius Rhomboids Sit on the Bench facing the Power Rod unitShoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationMiddle Trapezius Rhomboids Scapular RetractionSupraspinatus Middle Deltoids Trapezius Latissimus Dorsi Teres Major Rear Deltoids Lying Lat PulldownsKeep your arms extended and straight Latissimus Dorsi Teres Major Rear Deltoids BicepsBent Lat Bar Lat TowerShoulder Cuff Lying Narrow Lat PulldownsTriceps Triceps Pushdown Elbow ExtensionSlowly return to the Start position Lying Triceps Extension Elbow Extension Lying 45Triceps Extension Elbow Extension Sit facing away from the Power Rod unitCross Triceps Extension Biceps Straddle the Seat Rail, facing the Power Rod unitSeated Triceps Extension Elbow Extension Keep your arms in line with the cablesLie back completely with your head supported by the bench Keep your upper body motionless and your wrists straightKeep your spine aligned throughout movement Biceps Brachialis BrachioradialisStanding Wrist Curl Seated Wrist ExtensionBrachialis Brachioradialis Biceps Seated Wrist Curl Wrist FlexionKeep your elbows bent, upper arms at your sides Standing Wrist ExtensionForearms Brachialis Resisted Reverse Crunch Spinal Flexion Slowly reverse to the Start position without resting Seated Resisted Abdominal Crunch Spinal FlexionLeg Extension Trunk RotationPeroneals Lying Leg ExtensionAnkle Eversion Ankle CuffTibialis Anterior and Posterior Sit on the Bench, with one side to the Power Rod unitAnkle Inversion Standing Hip Extension knee flexedAdductor Longus Gluteus Medius Standing Hip AbductionSeated Hip Adduction Keep your hips level during movementPiriformis Gluteus Maximus Seated Hip AbductionWeek Satisfaction Guarantee Limited Warranty InformationState Apt. # Zip Bowflex Motivator 2 Home Gym Product Registration CardMrs Miss Name Address City Phone number Mail addressPlease fold over and tape before mailing What Is CoveredMuscle Chart Muscle Chart