Bowflex 2 Owner's Manual page 72

You will be following a reduced-calorie nutrition program, which is divided into three two-week segments. The program is a
proven method for achieving maximal fat loss over a six-week period. It consists of a carbohydrate-rich, descending-calorie
eating plan, and a superhydration routine.
Follow a Carbohydrate-Rich, Descending-Calorie Eating Plan:
Approximately 60 percent of the daily calories should be from carbohydrates. The other 40 percent will be equally divided
between proteins and fats. The 60:20:20 ratio of carbohydrates, proteins, and fats is ideal for maximum fat loss.
Keep Menus Simple and Food Substitutions to a Minimum:
Research has established that successful dieters prefer the same foods each day for breakfast and lunch. They like variety,
however, for dinner. Detailed menus and food choices are included later in this manual.
If you must vary from the menu items, try to stay within the 60:20:20 ratio of carbohydrates, proteins and fats.
Daily Amount
Avoid Too Much Stress:
Too much stress of any kind can cause the body to actually preserve fat stores. You should relax more. An after—dinner
walk at a leisurely pace is helpful. Extra sleep is suggested, since sleep facilitates fat loss and muscle recovery. Furthermore,
to keep the body well rested, no other exercises or activities are allowed during the six—week program. This is a
scientifically proven program that works. More is not better. Any additional exercise other than the amount recommended
can and will harm your fat loss.
Eating Guidelines
For Example
Carbohydrate
Calories
2000
1900
1800
1700
1600
1500
1400
1300
1200
1100
1000
Protein
60% 20%
1200 400
1140 380
1080 360
1020 340
960 320
900 300
840 280
780 260
720 240
660 220
600 200
Fat
20%
400
380
360
340
320
300
280
260
240
220
200
70