Bowflex ElitePlus manual Eating Plan US Measurements

Page 45

The Eating Plan - US Measurements

Breakfast = 300 calories

Choice of bagel, cereal or shake. Bagel

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

1/2 C. orange juice, fresh or frozen (55) Any beverage without calories, caffeine, or sodium, such as decaffeinated coffee or tea.

Cereal

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

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

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

Shake (choice of one shake)

Place ingredients in blender. Blend until smooth.

Banana-Orange Shake

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

1/2 C. skim milk (45)

2 T. wheat germ (66)

1 t. 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)

1 C. skim milk (90)

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

1 t. safflower oil (42)

1 t. 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)

2 t. Promise Ultra Vegetable Oil Spread (24)

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

1 oz. fat-free cheese (1 1/2 slices) (50) (Opt.: Add to bread 1 t. Dijon mustard (0) Noncaloric beverage

Soup (choice of one soup)

•Healthy Choice Hearty Chicken, 15-oz. can (260), or

•Campbell’s Healthy Request Hearty Vegetable Beef, 16-oz. can (260)

1/2 slice whole-wheat bread (35)

Noncaloric beverage

Chef Salad

2 C. lettuce, chopped (20)

2 oz. white meat, chicken or turkey (80)

2 oz. fat-free cheese (100)

4 slices tomato, chopped (28)

1 T. 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 (8 3/4 inches long) (100)

1 apple (3-inch diameter) (100)

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

5 dried prunes (100)

1 oz. (2 small 1/2 oz. boxes) raisins (82)

1 C. 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 6-oz. can chunk light tuna in water (180) 1 T. Hellmann’s Light, Reduced-Calorie Mayonnaise (50)

2 T. sweet pickle relish (40)

1/4 C. whole kernel corn, canned, no salt added (30)

Noncaloric beverage

Men add:

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

Steak Dinner

3 oz. lean sirloin, broiled (176)

1/2 C. sweet peas, canned, no salt added (60)

1/2 C. beets, canned (35) 1/2 C. skim milk (45) Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

1 t. Promise Ultra Vegetable Oil Spread (12) 1/2 C. skim milk (45)

Frozen Microwave Dinner

Choice of one meal:

•Glazed Chicken Dinner, Lean Cuisine (230) 2/3 C. skim milk (60)

Noncaloric beverage

•Lasagna with Meat Sauce, Lean Cuisine (240)

1/2 C. skim milk (45) Noncaloric beverage

•Macaroni and Cheese, Weight Watchers (260)

1/2 C. skim milk (45) Noncaloric beverage

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

1/2 C. skim milk (45) Noncaloric beverage

•Grilled Turkey Breast, Healthy Choice (260) 1/2 C. skim milk (45)

Noncaloric beverage

Men add:

2 slices whole wheat bread (140)

2 t. Promise Ultra Vegetable Oil Spread (24) 1/2 C. 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:

1/2 C. low-fat frozen yogurt (100)

2 C. light, microwave popcorn (100)

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Contents Bowflex Elite Home Gym Before You Assemble Get to Know Your MachineParts List Basic Assembly PrinciplesAccessory List Hardware ListTools You Will Need Hardware GuideCompletely tighten hardware installed during Step Assembly GuideAttach the Lower Lat Tower to the Base Platform Attach the Base Legs to the Base PlatformAttach the Squat Platform to the Main Assembly Attach the Chest Bar with Pulleys to the Main Assembly Completely tighten hardware installed during StepAttach the Seat Bracket to the Seat Pad Attach the Seat Rail to the Seat Assembly Attach the Rear Leg to the Rear Leg Cross TubeItem #10 Rear Leg Do not unwrap cables Attach the Rear Leg to the Seat Rail Leg Assembly can move freelySeat Rail Pull Pin Do not over-tighten hardware from StepDo not over-tighten the hardware from Step Attach the Seat Rail to the Main Assembly10a Attach the Leg Extension Pivot TubeCompletely tighten hardware installed during Step Assemble the Leg Extension Seat Attach the Leg Extension Seat to the Main Assembly Attach the Lat Cross Bar to the Upper Lat TowerItem #22 Lat Cross Bar Do not unwrap cables Attach the Upper Lat Tower to the Lower Attach the Rod Box with Power Rods to the Rod Box FrameAttach the Faceplate to the Main Assembly From Main AssemblyAttach the Rod Box Frame to the Lat Tower Attach the Faceplate Back Panels Completely tighten hardware installed during Steps 19Tighten Lower Bolt on the Seat Bracket Take care not to overtighten hardware from StepRoute the Rod Cables Attach the Bench to the Seat AssemblyRoute the Leg Cables Route the Lat CablesRoute the Squat Cables Locate the following itemsPage Page Page Fitness Guide Table of Contents Safety Precautions Bent Lat Bar Lat Bar Pulley Rod Caps Leg Attachment Bench How to Use Your Machine Flat Bench Removing the BenchIncline Bench Leg ExtensionAccessories and Equipment Using Your Leg Press Belt and Squat Bar Pulleys Bowflex Body Leanness Program Page Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Measurements Body WeightCircumference of Body Parts Men Measure Chest, abdomen, and thighAbdomen Skinfold MeasurementsSuprailium ThighOptional Picture Taking Using Calipers When Measuring SkinfoldsWomen Men Starting body-fat percentageDetermining Your Body Fat Calculating Lean Body Mass For ExampleEnter Your Information Here Pounds or Kilograms Measurements Before After Your Results Summary SheetGuidelines Week 1&2 WorkoutsGuidelines Week 3&4 Guidelines Week 5&6 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating Guidelines Keep Menus Simple and Food Substitutions to a Minimum Avoid Too Much StressSuperhydrate Your System Week 1 Eating PlanWeek 3 Week 5Eating Plan US Measurements Frozen Microwave Dinner Choose one meal Eating Plan Metric MeasurementsShopping List Is it possible to drink too much water? Is bottled water better than tap water?May I have dinner for lunch and lunch for dinner? Larger muscles will make your body firmer and more shapely Adhere to a carbohydrate-rich, moderate-calorie eating plan Maintenance RoutineEat smaller meals more frequently Train on Bowflex at least twice a weekBenchPress Exercise LogDefine Your Goals Variables are as follows Design Your Own ProgramWarming Up Working OutCooling Down BreathingChest Exercises Chest Exercises Chest Exercises Anterior Deltoid Triceps Leg Extension Shoulder ExercisesFront Deltoids Upper Trapezius Triceps Shoulder Shrug Scapular Elevation Muscles worked Shoulder Extension elbows stabilized Muscles workedScapular Depression Scapular Protraction elbows stabilizedRear Deltoids Middle Deltoids Trapezius Rhomboids Shoulder Rotator Cuff External Rotation Shoulder Rotator Cuff Internal RotationScapular Retraction Low Back Extension Seated with hip extension Muscles worked Lying Lat PulldownsLatissimus Dorsi Teres Major Rear Deltoids Biceps Lying Lat Fly Shoulder Adduction Muscles worked Lying Narrow Lat PulldownsStraddle the Seat Rail facing the Power Rods Bent Over Row Single Arm Pushdown Elbow Extension Triceps Pushdown Elbow ExtensionFrench Press Elbow Extension overhead Muscles worked Lying Triceps Extension Elbow ExtensionLying 45Triceps Extension Elbow Extension Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Lying Biceps Curl Elbow Flexion in supination Muscles worked Seated Biceps Curl Flexion in supination Muscles workedStanding Wrist Curl Seated Wrist ExtensionReverse Curl Elbow Flexion in pronation Muscles worked Seated Wrist Curl Wrist FlexionRope Pushdown Elbow Extension Muscles worked Standing Wrist ExtensionReverse Crunch Spinal Flexion Muscles worked Resisted Reverse Crunch Spinal FlexionSeated Resisted Abdominal Crunch Spinal Flexion Trunk Rotation Pulleys Success TipsPulley Position Lying Leg Extension Leg ExtensionAnkle Inversion Ankle EversionStanding Hip Extension knee stabilized Standing Hip Extension knee flexedSeated Hip Adduction Standing Hip AbductionStanding Leg Kickback Hip and Knee Extension Muscles worked Seated Hip AbductionMuscle Chart What Does This Warranty Cover? Warranty InformationBowflex Elite Home Gym Warranty Registration Card Place Stamp Here Please fold over and tape before mailing
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