Nautilus SELECTTECH 552 - Manual (Page 17)

1 Nautilus ® SelectTech ® Owner’s Manual
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 ® (260)
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 ® (260)
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 ® Authentico, for example.
1 slice of whole-grain bread (75)
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 ® 99% fat free yogurt (180)
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 ® or Michelina’s ® Authentico, for example.
1 slice of whole-grain bread (75)
C. 1 serving of Champion Metabolol II ® (260)
1 cup of 1% milk (200)
D. 2 oz. spaghetti, American Beauty ® thin,
uncooked (210)
3 oz. ground turkey, Louis Rich ® (140)
1/2 cup of tomato sauce (30)
1 cup of desired vegetables sautéed with ground turkey (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 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 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 HIGH 2320
Off days: LOW 1865 HIGH 2040
SELECT TECH MENU PLAN
For Males
You may choose plan A, B, C or D for each meal or snack