Bowflex SelectTech 220 Dumbells - Manual (Page 31)

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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 ® drink (260)
1 cup of 1% milk (200)
C. 2 cups of Honey Nut Cheerios ® cereal (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 ® drink (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 ® drink (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 caf-
feine 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
SELECTTECH ™ MENU PLAN
For Males
You may choose plan A, B, C or D for each meal or snack