Bowflex 003-3211-120108A manual Daily Carbohydrates Protein Fat, 60% 20%, 2000 1200 400 1900

the eating plan

The menus in the Bowflex® eating plan are designed for maximum fat-loss effectiveness and nutritional value.

For best results, follow them exactly.

Every attempt has been made to utilize current popular brand names and accurate calorie counts, which are listed in the menus. But

as you probably realize the products are sometimes changed or discontinued. If a listed item is not available in your area, you’ll need to substitute a similar product. Become an informed label reader­

at your supermarket. Ask questions about any products you don’t understand. Supermarket managers are usually helpful. If they don’t have an answer to your question, they will get it for you.

Each day you will choose a limited selection of foods for breakfast and lunch. Most people can consume the same basic breakfast and the same basic lunch for months with little modification. Ample variety during your evening

meal, however,­ will make daily eating interesting and enjoyable. Additionally, the eating plan includes a mid- afternoon and late-night snack to keep your energy high and your hunger low.

Begin Week1on Monday and continue through Sunday. Week 2 is a repeat of Week 1. Calories for each food are noted in parentheses. A ­shopping list follows. The eating plan for the next six weeks descends:

Weeks 1 & 2: Men 1500 calories per day. Women 1200 calories per day.

Weeks 3 & 4: Men 1400 calories per day. Women 1100 calories per day.

Weeks 5 & 6: Men 1300 calories per day. Women 1000 calories per day.

You’ll always have a 300 calorie breakfast, a 300 calorie lunch, and a 300 calorie dinner (women), or 500 calorie dinner (men). With each two-week descend, only your snack calories will change: from 400 to 300 to 200 calories per day (men), or 300 to 200 to 100 calories per day (women). For each of your five daily meals, you’ll have at least three choices. Everything has been simplified so even the most kitchen-inept person can succeed. Very little cooking is required. All you have to do is read the menus, select your food choices, and follow the directions. It’s as simple as that. If you find that you wish to vary from the ­outline menu items try to stay with in the 60:20:20 ratio of carbohydrates, proteins, and fats.

Daily	Carbohydrates	Protein	Fat
Calories	60%	20%	20%
2000	1200	400	400
1900	1140	380	380
1800	1080	360	360
1700	1020	340	340
1600	960	320	320
1500	900	300	300
1400	840	280	280
1300	780	260	260
1200	720	240	240
1100	660	220	220
1000	600	200	200

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Owner’s Manual