Bowflex Xtreme 2 SE Owner's Manual page 65

Maintaining Your Lean Body
Adhere to a carbohydrate-rich,
moderate-calorie eating plan.
Instead of eating from 1000 to 1500 calories a day, you'll be
consuming from 1600 to 2400 calories per day. Maybe you can eat
even more after your new body weight has stabilized. Trial-and-
error experimentation is a must. Women should start with 1600
calories, and men with 2000 calories per day. Note what happens
after a week. If your body weight keeps going down, raise the
calories by 100 or 200; depending on how much weight you lost
during the last week.
Soon, you should reach a level where your body weight stabilizes.
That level is your daily calorie requirement. Naturally, you'll be
able to consume other foods than those listed in the Bowflex®
XTREME®2 home gym eating plan. By then, however, you
should know the value of being a smart shopper and a wise eater.
Read labels. Compare nutritional information. Be conscious of the
ideal 60:20:20 ratio for carbohydrates, proteins, and fats.
Eat smaller meals more frequently.
You've been limiting your five meals per day to 300 calories if
you're a woman, or 500 calories if you're a man. You may now up
the calories by 100. What happens if during a single meal you eat
more than 400 calories if you're a woman, or 600 calories if you're
a man? Don't panic. Simply understand that you will sometimes
backslide. Learn to anticipate these urges and take corrective action.
Drink at least 1 gallon of cold water each day.
You should realize by now the benefits of consuming plenty of
water each day. Make your water bottle a permanent part of your
lifestyle.