Bowflex Xtreme 2 SE manual Eating Plan, Week 5

The Eating Plan

The menus in the Bowflex®XTREME®2 home gym 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, 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 lunch for months with little modification. 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 Week 1 on Monday and continue through Sunday. Week 2 is a repeat of Week 1.

The following is the eating plan for the next six weeks (calories for each food are in parentheses), with a Shopping List on Page 60.

Week 1 & 2:

Men–1500 calories per day.

Women–1200 calories per day.

Week 3 & 4:

Men–1400 calories per day.

Women–1100 calories per day.

Week 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- challenged man or woman can succeed. Very little cooking is required. All you need 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 outlined menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins, and fats.