Bowflex Dumbbell manual Select Tech Menu Plan

SELECT TECH MENU PLAN

For Females

You may choose plan A, B, C or D for each meal or snack

SELECT TECH MENU PLAN

For Males

You may choose plan A, B, C or D for each meal or snack

BREAKFAST: 300-335 calories

A.1/2 New York style bagel (125)

2 TBSP of cream cheese or 1 TSP of peanut butter (100)

1 cup of orange juice (110)

B.1/2 serving of Champion Metabolol II (130) 1 cup of 1% milk (200)

C.1 cup of Honey Nut Cheerios (115) 1/2 cup of 1% milk (100)

1 cup of orange juice (110)

D.1 egg, any style (80)

1 slice of whole-grain bread (75)

1 cup of orange juice (110)

1 TSP of butter or margarine (35)

MORNING SNACK: 180-215 calories

A.1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)

B.1 Champion SnacBar (180)

C.1 cup of 1% low-fat cottage cheese (180)

D.6 oz. of Yoplait 99% fat free yogurt (180)

LUNCH: 350-380 calories

A.2 slices of whole-grain bread (150)

1.5 oz. of turkey, ham, chicken or tuna fish (75)

1 TBSP of light mayonnaise (50)

(lettuce, tomato, onion and pickles optional)

1 serving of medium-sized fruit (100)

B.3 oz. of boneless, skinless chicken breast (150) 3/4 cup of cooked rice (preferably brown) (150)

1 cup of broccoli (80)

C.1 serving of Champion Metabolol II (260) 1/2 cup of 1% milk (100)

D.Frozen Microwave meal of no more than

350 calories. You may choose from Healthy Choice, Lean Cuisine or Michelina’s Authentico, for example.

AFTERNOON SNACK: 180-215 calories

A.1/2 serving of Champion Met Max (115) 1/2 cup of 1% milk (100)

B.2 servings of medium-sized fruit (200)

C.1 cup of 1% low- fat cottage cheese (180)

D.6 oz. of Yoplait 99% fat free yogurt (180)

DINNER: 350-360 calories

A.3 oz. of Chicken, Turkey or Fish (150)

1/2 medium baked potato or 1/2 cup of cooked rice (preferably brown) (100)

Side salad with 2 TBSP of low-fat dressing or 2 cups of broccoli (100)

B.Frozen Microwave dinners of no more than

350 calories. You may choose from Healthy Choice, Lean Cuisine or Michelina’s Authentico, for example.

C.1 serving of Champion Metabolol II (260) 1/2 cup of 1% milk (100)

D.1 oz. spaghetti, American Beauty, thin, uncooked (105)

3 oz. ground turkey, Louis Rich (140) 1/2 cup of tomato sauce (30)

1 cup of desired vegetables sautéed with ground turkey (80)

EVENING SNACK (optional): 100-180 calories

A.1 Champion SnacBar (180)

B.1 serving of medium-sized fruit (100)

CHAMPION CREATINE SUPPLEMENT: On weight-training days, please take one serving before your workout and one serving after your workout. CREATINE CALORIES…280 on workout days.

BEVERAGES: Please follow the hydration program for your water intake. You may also have soft drinks, tea or coffee as long as it’s calorie and caf- feine free. This would be in addition to your water.

TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A, B, C OR D DURING THE DAY

Workout days: LOW 1640		HIGH 1785
Off days:	LOW 1360	HIGH 1505

BREAKFAST: 455-490 calories

A.1 New York style bagel (250)

2 TBSP of cream cheese or 1 TSP of peanut butter (100)

1 cup of orange juice (110)

B.1 serving of Champion Metabolol II (260)

1 cup of 1% milk (200)

C.2 cups of Honey Nut Cheerios (230) 3/4 cup of 1% milk (150)

1 cup of orange juice (110)

D.2 eggs, any style (160)

2 slices of whole-grain bread (150)

1 cup of orange juice (110)

1 TSP of butter or margarine (35)

MORNING SNACK: 280-315 calories

A.1/2 serving of Champion Met Max (115) 1 cup of 1% milk (200)

B.1 Champion SnacBar (180)

1 serving of medium-sized fruit (100)

C.1 cup of 1% low-fat cottage cheese (180) 1 serving of medium-sized fruit (100)

D.6 oz. of Yoplait 99% fat free yogurt (180)

1 serving of medium-sized fruit (100)

LUNCH: 425-460 calories

A.2 slices of whole-grain bread (150)

3 oz. of turkey, ham, chicken or tuna fish (150)

1 TBSP of light mayonnaise (50)

(lettuce, tomato, onion and pickles optional)

1 serving of medium-sized fruit (100)

B.3 oz. of boneless, skinless chicken breast (150)

1 cup of cooked rice (preferably brown) (200)

1 cup of broccoli (80)

C.1 serving of Champion Metabolol II (260)

1 cup of 1% milk (200)

D.Frozen Microwave meal of no more than

350 calories. You may choose from Healthy Choice, Lean Cuisine or Michelina’s Authentico, for example.

1 slice of whole-grain bread (75)

AFTERNOON SNACK: 280-315 calories

A.1/2 serving of Champion Met Max (115) 1 cup of 1% milk (200)

B.1 Champion SnacBar (180)

1 serving of medium-sized fruit (100)

C.1 cup of 1% low- fat cottage cheese (180) 1 serving of medium-sized fruit (100)

D.6 oz. of Yoplait 99% fat free yogurt (180)

1 serving of medium-sized fruit (100)

DINNER: 425-460 calories

A.3 oz. of chicken, turkey or fish (150)

1 medium-sized baked potato or 1 cup of cooked rice (preferably brown) (200)

Side salad with 2 TBSP of low-fat dressing or 2 cups of broccoli (100)

B.Frozen Microwave dinners of no more than

350 calories. You may choose from Healthy Choice, Lean Cuisine or Michelina’s Authentico, for example.

1 slice of whole-grain bread (75)

C.1 serving of Champion Metabolol II (260)

1 cup of 1% milk (200)

D.2 oz. spaghetti, American Beauty thin, uncooked (210)

3 oz. ground turkey, Louis Rich (140) 1/2 cup of tomato sauce (30)

1 cup of desired vegetables sautéed with ground turkey (80)

EVENING SNACK (optional): 180-315 calories

A.1/2 serving of Champion Met Max (115) 1 cup of 1% milk (200)

B.1 Champion SnacBar (180)

CREATINE SUPPLEMENT: On weight-training days, please take one serving before your workout and one serving after your workout. CREATINE CALORIES…280 on workout days.

BEVERAGES: Please follow the hydration program for your water intake. You may also have soft drinks, tea or coffee as long as it’s calorie and caf- feine free. This would be in addition to your water.

TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A, B, C OR D DURING THE DAY

Workout days: LOW 2145		HIGH 2320
Off days:	LOW 1865	HIGH 2040

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