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Bowflex
®
Body Leanness Program
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
Costco_BFX_Xceed_OM_FINAL_print.indd 72 8/16/2006 3:41:46 PM