Bowflex Xtreme 2 SE manual Dinner = 500 or 300 calories

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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)

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

2tablespoons sweet pickle relish (40)

1/4 cup whole kernel corn, canned, no salt added (30) Noncaloric 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) Noncaloric 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) Noncaloric 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) Noncaloric 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)

Noncaloric 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)

Noncaloric 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) Noncaloric 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 59, plus the following: 1/2 cup low-fat frozen yogurt (100)

2 cups light, microwave popcorn (100)

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Contents Fitness Guide Table of Contents Get To Know Your Machine How to Use Your Machine Power Rod ResistanceBowflex 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 Rear Delt Rows-Elbow Flexion Crossover High Rear Delt Rows-Elbow FlexionRear Deltoids Middle Deltoids Trapezius Rhomboids Seated Shoulder Press-Shoulder Adduction and elbow extension Shoulder Extension-elbows stabilized Scapular Protraction-elbows stabilized Scapular DepressionSeated Forearm Lateral Shoulder Raise-Elbows stabilized Shoulder Rotator Cuff-Internal Rotation Shoulder Rotator Cuff-External RotationCrossover Seated Rear Delt Rows-Elbow Flexion Scapular RetractionGood Morning Standing Low Back Extension-with hip extensionBent Rear Delt Row Crossover 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 Pushdown with Hand Grips-Elbow Extension Triceps Hammer Pushdown-Elbow ExtensionTriceps Pushdown with Lat Pulldown Bar-Elbow Extension Single Arm Pushdown-Elbow ExtensionCross Triceps Extension-Elbow Extension Hammer Triceps Extension Rope Pushdown-Elbow ExtensionSeated Biceps Curl-Elbow Extension in supination Concentration Biceps Curl-Flexion in supination Barbell Biceps Curl-Elbow Extension Reverse Barbell Biceps Curl-Elbow ExtensionSeated Biceps Hammer Curl-Elbow Flexion Triceps Kickback Hammer Triceps Kickback-Elbow ExtensionArm Opposition Push-Pull Upper Body Opposition Push-PullWrist Extension Resisted Dip-Elbow Extension Abdominal Exercises Seated Resisted Abdominal Crunch-Spinal FlexionTrunk Rotation Leg Extension SquatCalf Raise-Ankle Plantarflexion knee stabilized Standing Hip Extension-knee flexed Standing Hip Extension-knee stabilizedStanding Hip Abduction Standing Hip AdductionHip Flexion-Knee Flexion Dead Lift Stiff Leg Dead LiftPage Bowflex Xtreme2 Home Gym Body Leanness Program Body Leanness Program Make sure you read your BowflexSuperhydrate Your System Eating Plan Week 5Breakfast = 300 calories Dinner = 500 or 300 calories Shopping List Shopping ListMay I have dinner for lunch and lunch for dinner? Maintaining Your Lean Body Adhere to a carbohydrate-rich, moderate-calorie eating planBowflex XTREME2 Home Gym Week Satisfaction Guarantee Bowflex XTREME2 Home Gym Warranty Registration Card Please fold over and tape before mailing SE Nautilus Drive Vancouver, WAWarranty Information Keep For Your RecordsExercise Log Muscle Chart Rev B 02/2007