Bowflex SelectTech ST220 Owner's Manual page 30

BREAKFAST: 300-335 calories
A. 1/2 New York style bagel (125)
2 TBSP of cream cheese or 1 TSP of
peanut butter (100)
1 cup of orange juice (110)
B. 1/2 serving of Champion Metabolol II
(130)
1 cup of 1% milk (200)
C. 1 cup of Honey Nut Cheerios
1/2 cup of 1% milk (100)
1 cup of orange juice (110)
D. 1 egg, any style (80)
1 slice of whole-grain bread (75)
1 cup of orange juice (110)
1 TSP of butter or margarine (35)
MORNING SNACK: 180-215 calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
B. 1 Champion SnacBar (180)
C. 1 cup of 1% low-fat cottage cheese (180)
D. 6 oz. of Yoplait ® 99% fat free yogurt (180)
LUNCH: 350-380 calories
A. 2 slices of whole-grain bread (150)
1.5 oz. of turkey, ham, chicken or tuna fish (75)
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)
3/4 cup of cooked rice (preferably brown) (150)
1 cup of broccoli (80)
C. 1 serving of Champion Metabolol II
1/2 cup of 1% milk (100)
D. Frozen Microwave meal of no more than
350 calories. You may choose from Healthy
Choice ™ , Lean Cuisine
Authentico, for example.
28
SELECTTECH
For Females
You may choose plan A, B, C or D for each meal or snack
drink
®
cereal (115)
®
drink (260)
®
® or Michelina's ®
MENU PLAN
™
AFTERNOON SNACK: 180-215 calories
A. 1/2 serving of Champion Met Max (115)
1/2 cup of 1% milk (100)
B. 2 servings of medium-sized fruit (200)
C. 1 cup of 1% low- fat cottage cheese (180)
D. 6 oz. of Yoplait
DINNER: 350-360 calories
A. 3 oz. of Chicken, Turkey or Fish (150)
1/2 medium baked potato or 1/2 cup of cooked
rice (preferably brown) (100)
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
Authentico, for example.
C. 1 serving of Champion Metabolol II
1/2 cup of 1% milk (100)
D. 1 oz. spaghetti, American Beauty
uncooked (105)
3 oz. ground turkey, Louis Rich
1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground
turkey (80)
EVENING SNACK (optional): 100-180 calories
A. 1 Champion SnacBar (180)
B. 1 serving of medium-sized fruit (100)
CHAMPION CREATINE
please take one serving 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 caf-
feine free. This would be in addition to your water.
TOTAL CALORIES WILL
OPTION A, B, C OR D DURING THE DAY
Workout days: LOW 1640
Off days: LOW 1360
® 99% fat free yogurt (180)
® or Michelina's ®
® drink (260)
® , thin,
(140)
®
SUPPLEMENT: On weight-training
DEPEND ON WHETHER
HIGH 1785
HIGH 1505
days,
YOU CHOOSE