Bowflex ST220 manual For Males

SELECTTECH ™ MENU PLAN

For Males

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

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® drink (260)

1 cup of 1% milk (200)

C.2 cups of Honey Nut Cheerios® cereal (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® drink (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® drink (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

29