Bowflex Xtreme 2 SE manual Breakfast = 300 calories

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Breakfast = 300 calories.

Choice of bagel, cereal or shake:

Bagel

1 plain bagel, Sarah Lee® (frozen) (210) 3/4 ounce light cream cheese (45)

1/2 cup orange juice, fresh or frozen (55) Noncaloric beverage: any beverage without calories, caffeine or sodium, such as decaffeinated coffee or tea.

Cereal

1.5ounces (42 grams) serving equals approximately 165 calories.

Choice of one: Kellogg’s® Low Fat Granola, General Mills® Honey Nut Clusters or General Mills® Basic 4

1/2 cup skim milk (45) 3/4 cup orange juice (82) Noncaloric beverage

Shake (choice of one):

Banana–Orange

1 large banana (8 3/4 inches long) (100) 1/2 cup orange juice (55)

1/2 cup skim milk (45)

2 tablespoons wheat germ (66)

1 teaspoon safflower oil (42)

2 ice cubes (optional)

Place ingredients in blender. Blend until smooth.

Chocolate or Vanilla

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

1 cup skim milk (90)

1/2 large banana (8 3/4 inches long) (50)

1 teaspoon safflower oil (42)

1 teaspoon Carnation® Malted Milk powder (20)

2 ice cubes (optional)

Place ingredients in blender. Blend until smooth.

Lunch = 300 calories.

Choice of one of three meals:

Sandwich

2 slices whole wheat bread (140)

2 teaspoons Promise® Ultra Vegetable Oil Spread (24)

2 ounces white meat (about 8 thin slices), chicken or turkey (80)

1 ounce fat-free cheese (1 1/2 slices) (50)

[Optional: Add to bread 1 teaspoon Dijon mustard (0)] Noncaloric beverage

Soup (choice of one)

Healthy Choice® Hearty Chicken, 15-ounce can (260), or Campbell’s® Healthy Request Hearty Vegetable Beef, 16-ounce can (260)

1/2 slice whole wheat bread (35) Noncaloric beverage

Chef Salad

2 cups lettuce, chopped (20)

2 ounces white meat, chicken or turkey (80)

2 ounces fat-free cheese (100)

4 slices tomato, chopped (28)

1 tablespoon 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.

1 large banana (8 3/4 inches long) (100)

1 apple (3-inch diameter) (100)

1/2 cantaloupe (5-inch diameter) (94)

5 dried prunes (100)

1 ounce (2 small 1/2 ounce boxes) raisins (82)

1 cup light, nonfat, flavored yogurt (100)

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Contents Fitness Guide Table of Contents Get To Know Your Machine Power Rod Resistance How to Use Your MachineBowflex Xtreme2 Home Gym Pulleys Page For Your Safety Please Follow These Instructions Define Your Goals Design Your Own Program Working Out Workouts Minute UPPER/LOWER Body DAY Circuit Circuit Day XTREME2 Xtreme Xtreme Crossover High Rear Delt Rows-Elbow Flexion Crossover Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Depression Scapular Protraction-elbows stabilizedSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-External Rotation Shoulder Rotator Cuff-Internal RotationScapular Retraction Crossover Seated Rear Delt Rows-Elbow FlexionStanding Low Back Extension-with hip extension Good MorningCrossover Bent Rear Delt Row Bent Rear Delt RowSeated-Facing Power Rod unit Reverse Grip Pulldowns-Shoulder Extension with elbow flexion Lat Cross Bar-Wide Pulleys Pulldowns-Shoulder Adduction with elbow flexion Standing Shoulder Pullover with Hand Grips-Elbow Stabilized Reverse Grip Pulldown with Lat Bar Triceps Hammer Pushdown-Elbow Extension Triceps Pushdown with Hand Grips-Elbow ExtensionSingle Arm Pushdown-Elbow Extension Triceps Pushdown with Lat Pulldown Bar-Elbow ExtensionCross Triceps Extension-Elbow Extension Rope Pushdown-Elbow Extension Hammer Triceps ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Reverse Barbell Biceps Curl-Elbow Extension Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Hammer Triceps Kickback-Elbow Extension Triceps KickbackUpper Body Opposition Push-Pull Arm Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Seated Resisted Abdominal Crunch-Spinal Flexion Abdominal ExercisesTrunk Rotation Squat Leg ExtensionCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee stabilized Standing Hip Extension-knee flexedStanding Hip Adduction Standing Hip AbductionHip Flexion-Knee Flexion Stiff Leg Dead Lift Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Make sure you read your Bowflex Body Leanness ProgramSuperhydrate Your System Week 5 Eating PlanBreakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintaining Your Lean BodyBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card SE Nautilus Drive Vancouver, WA Please fold over and tape before mailingKeep For Your Records Warranty InformationExercise Log Muscle Chart Rev B 02/2007
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