Bowflex SelectTech BD1090 Owner's Manual page 17

BREAKFAST: 455-490 calories
A. 1 New York style bagel (250)
2 TBSP of cream cheese or 1 TSP of
peanut butter (100)
1 cup of orange juice (110)
B. 1 serving of Champion Metabolol II
1 cup of 1% milk (200)
C. 2 cups of Honey Nut Cheerios (230)
3/4 cup of 1% milk (150)
1 cup of orange juice (110)
D. 2 eggs, any style (160)
2 slices of whole-grain bread (150)
1 cup of orange juice (110)
1 TSP of butter or margarine (35)
MORNING SNACK: 280-315 calories
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
B. 1 Champion SnacBar (180)
1 serving of medium-sized fruit (100)
C. 1 cup of 1% low-fat cottage cheese (180)
1 serving of medium-sized fruit (100)
D. 6 oz. of Yoplait 99% fat free yogurt (180)
®
1 serving of medium-sized fruit (100)
LUNCH: 425-460 calories
A. 2 slices of whole-grain bread (150)
3 oz. of turkey, ham, chicken or tuna fish (150)
1 TBSP of light mayonnaise (50)
(lettuce, tomato, onion and pickles optional)
1 serving of medium-sized fruit (100)
B. 3 oz. of boneless, skinless chicken breast (150)
1 cup of cooked rice (preferably brown) (200)
1 cup of broccoli (80)
C. 1 serving of Champion Metabolol II
1 cup of 1% milk (200)
D. Frozen Microwave meal of no more than
350 calories. You may choose from Healthy Choice
Lean Cuisine or Michelina's
®
ple.
1 slice of whole-grain bread (75)
SELECT TECH MENU PLAN
For Males
You may choose plan A, B, C or D for each meal or snack
(260)
®
(260)
®
Authentico, for exam-
®
AFTERNOON SNACK: 280-315 calories
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
B. 1 Champion SnacBar (180)
1 serving of medium-sized fruit (100)
C. 1 cup of 1% low- fat cottage cheese (180)
1 serving of medium-sized fruit (100)
D. 6 oz. of Yoplait
1 serving of medium-sized fruit (100)
DINNER: 425-460 calories
A. 3 oz. of chicken, turkey or fish (150)
1 medium-sized baked potato or 1 cup of
cooked rice (preferably brown) (200)
Side salad with 2 TBSP of low-fat dressing or
2 cups of broccoli (100)
B. Frozen Microwave dinners of no more than
350 calories. You may choose from Healthy Choice
Lean Cuisine
ple.
1 slice of whole-grain bread (75)
C. 1 serving of Champion Metabolol II
1 cup of 1% milk (200)
D. 2 oz. spaghetti, American Beauty
uncooked (210)
3 oz. ground turkey, Louis Rich
1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground tur-
key (80)
EVENING SNACK (optional): 180-315 calories
A. 1/2 serving of Champion Met Max (115)
1 cup of 1% milk (200)
B. 1 Champion SnacBar (180)
CREATINE SUPPLEMENT: On weight-training days, please take one serv-
ing before your workout and one serving after your workout. CREATINE
CALORIES...280 on workout days.
,
®
BEVERAGES: Please follow the hydration program for your water intake. You
may also have soft drinks, tea or coffee as long as it's calorie and caffeine free.
This would be in addition to your water.
TOTAL CALORIES WILL DEPEND ON WHETHER YOU CHOOSE OPTION A, B, C
OR D DURING THE DAY
Workout days: LOW 2145
Off days: LOW 1865
99% fat free yogurt (180)
®
or Michelina's Authentico, for exam-
® ®
(260)
®
thin,
®
(140)
®
HIGH 2320
HIGH 2040
,
®
15