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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:
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-inept
man or woman 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.
The Eating Plan
The Bowflex
®
Body Leanness Program