Bowflex 2 manual Bagel, Cereal, Banana-Orange, Chocolate or Vanilla, Sandwich, Chef Salad

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The Eating Plan

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)

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 Cracklin’ Oat Bran, General Mills Clusters, Post Honey Bunches of Oats, General Mills Honey Nut Cheerios

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, Ultra Slim-Fast, 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 Turkey Vegetable, 15-ounce can (240), or Campbell’s Healthy Request Hearty Chicken Rice, 16-ounce can (240)

1 slice whole wheat bread (70) 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 Bowflex Table of Contents Bowflex Ultimate Getting To Know Your MachineHooking The Power Rods To The Cables Using Your MachineWhen You Are Not Using Adjusting And Understanding ResistanceWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex About Your Bowflex Attachments SafetyFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Performing Your Routine Exercising ProperlyWarming Up Aerobic Rowing PositionMinute Better Body Workout WorkoutsMinute UPPER/LOWER Body Body Building Circuit Training ANAEROBIC/CARDIOVASCULAR True Aerobic Circuit Training Strength Training Chest Exercises Chest Exercises Pulley position Narrow only Starting position Flat Barbell Bench Press Pulley position Wide only Starting positionPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Narrow Starting position Pulley position Wide or narrow Starting PositionScapular Protraction elbow stabilized Shoulder Rotator Cuff Internal Rotation Scapular DepressionShoulder Extension Elbows Stabilized Shoulder Rotator Cuff External RotationPulley position Narrow or wide Starting position Barbell Shoulder Shrug Scapular ElevationLying Front Shoulder Raise Military Press Pulley position Lat tower Starting position Back ExercisesPulley position Wide Starting position Lying LAT PulldownsAlternate motion Back Exercises Scapular Retraction Pulley position Low pulley Starting position Barbell Bent Over ROWLying Triceps Extension Elbow Extension Arm ExercisesLying 45 Degree Triceps Extension Elbow Extension Triceps Pushdown Elbow ExtensionPulley position Lat tower SINGLE-ARM Pushdown Elbow Extension Rope Pushdowns Elbow ExtensionTriceps Kickback Cross Triceps ExtensionSeated Triceps Extension Elbow Extension Pulley position Narrow Seated position Seated Wrist ExtensionSeated Wrist Curl Standing Wrist ExtensionStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Seated Resisted Abdominal Crunch Spinal Flexion Abdominal ExercisesPulley position None Starting position Resisted Reverse Crunch Spinal FlexionAbdominal Crunch Spinal Flexion Trunk RotationLeg Exercises LEG ExtensionLEG Curl Pulley position Low pulley Starting position Lying Prone LEG Curl Knee flexion Standing HIP Flexion With knee flexion Seated Straight LEG Calf Raise Kneeling LEG Kickback Hip extension and knee extension Seated HIP Adduction Standing HIP AbductionAnkle Inversion Seated HIP AbductionDeadlift Ankle EversionSTIFF-LEG Deadlift Hip extension Now Bowflex Body Leanness Program IntroductionPersonal Guarantee From Dr. Ellington Darden Record each measurement on your Results Summary Sheet MeasurementsTwo inches above navel belly relaxed Two inches below navel belly relaxedSuprailium Skinfold MeasurementsStarting body-fat percentage Optional Picture TakingTo Use The Nomogram Determining Your Body FatFor Example Calculating Lean Body MassYour Results Summary Sheet Your ResultsGuidelines Week 1&2 Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan Eating GuidelinesSuperhydrate Your System Week 5 Eating PlanWeek 1 Week 3Chocolate or Vanilla BagelCereal Banana-OrangeLate-Night Snack Tuna Salad DinnerSteak Dinner Frozen Microwave DinnerStaples Shopping ListMay I have dinner for lunch and lunch for dinner? Is it possible to drink too much water?Is bottled water better than tap water? Page Drink at least 1 gallon of cold water each day Maintenance RoutineAdhere to a carbohydrate-rich, moderate-calorie eating plan Eat smaller meals more frequently120 Exercise LogMuscle Chart Bowflex