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THE EATING PLAN
Daily
Calories
Carbohydrates
60%
Protein
20%
Fat
20%
2000
1900
1800
1700
1600
1500
1400
1300
1200
110 0
1000
1200
1140
1080
1020
960
900
840
780
720
660
600
400
380
360
340
320
300
280
260
240
220
200
400
380
360
340
320
300
280
260
240
220
200
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 Week 1 on 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.
Owner’s Manual
56
Owner’s Manual
57