Bowflex 2 manual Tuna Salad Dinner, Steak Dinner, Frozen Microwave Dinner, Late-Night Snack

Page 76

The Eating Plan

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)

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

2 tablespoons 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 (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)

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.

Afternoon snacks on page 72, plus the following: 1/2 cup low-fat frozen yogurt (100)

2 cups light, microwave popcorn (100)

74

Image 76

Contents Bowflex Table of Contents Getting To Know Your Machine Bowflex UltimateUsing Your Machine When You Are Not UsingAdjusting And Understanding Resistance Hooking The Power Rods To The CablesWorkout Bench Using the Bowflex Hand Grips Using the Bowflex Adjustable Pulley System Using Your Machine Folding & Moving Your Bowflex Safety About Your Bowflex AttachmentsFor Your Safety Please Follow These Instructions Defining Your Goals Reaching Your Goals Exercising Properly Warming UpAerobic Rowing Position Performing Your RoutineWorkouts Minute Better Body WorkoutMinute 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 Pulley position Wide only Starting position Flat Barbell Bench PressPulley position Low pulleys only Starting Position Shoulder Exercises Pulley position Wide or narrow Starting Position Pulley position Narrow Starting positionScapular Protraction elbow stabilized Scapular Depression Shoulder Rotator Cuff Internal RotationShoulder Rotator Cuff External Rotation Shoulder Extension Elbows StabilizedBarbell Shoulder Shrug Scapular Elevation Pulley position Narrow or wide Starting positionLying Front Shoulder Raise Military Press Back Exercises Pulley position Lat tower Starting positionLying LAT Pulldowns Pulley position Wide Starting positionAlternate motion Back Exercises Scapular Retraction Barbell Bent Over ROW Pulley position Low pulley Starting positionArm Exercises Lying Triceps Extension Elbow ExtensionTriceps Pushdown Elbow Extension Lying 45 Degree Triceps Extension Elbow ExtensionPulley position Lat tower Rope Pushdowns Elbow Extension SINGLE-ARM Pushdown Elbow ExtensionCross Triceps Extension Triceps KickbackSeated Triceps Extension Elbow Extension Seated Wrist Extension Pulley position Narrow Seated positionStanding Wrist Extension Seated Wrist CurlStanding Wrist Curl Position Barbell Curls Elbow Flexion in supination Abdominal Exercises Seated Resisted Abdominal Crunch Spinal FlexionResisted Reverse Crunch Spinal Flexion Pulley position None Starting positionTrunk Rotation Abdominal Crunch Spinal FlexionLEG Extension Leg ExercisesLEG 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 Standing HIP Abduction Seated HIP AdductionSeated HIP Abduction Ankle InversionAnkle Eversion DeadliftSTIFF-LEG Deadlift Hip extension Now Introduction Bowflex Body Leanness ProgramPersonal Guarantee From Dr. Ellington Darden Measurements Two inches above navel belly relaxedTwo inches below navel belly relaxed Record each measurement on your Results Summary SheetSkinfold Measurements SuprailiumOptional Picture Taking Starting body-fat percentageDetermining Your Body Fat To Use The NomogramCalculating Lean Body Mass For ExampleYour Results Your Results Summary SheetGuidelines Week 1&2 Eating Guidelines Follow a Carbohydrate-Rich, Descending-Calorie Eating PlanSuperhydrate Your System Eating Plan Week 1Week 3 Week 5Bagel CerealBanana-Orange Chocolate or VanillaTuna Salad Dinner Steak DinnerFrozen Microwave Dinner Late-Night SnackShopping List StaplesIs it possible to drink too much water? May I have dinner for lunch and lunch for dinner?Is bottled water better than tap water? Page Maintenance Routine Adhere to a carbohydrate-rich, moderate-calorie eating planEat smaller meals more frequently Drink at least 1 gallon of cold water each dayExercise Log 120Muscle Chart Bowflex