Manual Bowflex Max Total (page 45 of 56) (English)

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Assembly / Owner’s Manual

–Usethemealplan,sampleoptions,andgrocerylisttocreateyourownmealsformorevariety

–Youcanswapoutanytypeofprotein,vegetablesorsmartcarbsforthesuggestedmealoptions.Forexample:

• Turkey for tuna

• Anyshorseafoodforchicken

• Cooked vegetables instead of salad

• Eat your calories

–Cutouthighcaloriebeverageslikesoda,juices,coffeedrinks,andalcohol

–Stickwithwater,unsweetenedtea,andcoffee.Aimforaminimumof64oz(1.9liters)ofwaterperdaytostaywellhydrated

• If you’re still hungry after or in between meals:

–Haveaglassofwaterandwait15-20minutes.Manytimeswemistakethirst(orevenboredom!)forhunger.Waitouttheinitialurgetoeat

and sometimes it will pass.

–Ifyou’restillhungryafterwaiting15-20minuteshaveasnackormini-mealwithfruit,vegetables,andprotein.

If your goal is muscle gain or strength:

• Usethesamemealplanbutincreaseportionsizesinthesameratiostoincreasethetotalnumberofcaloriesyoueateveryday.Forexample,

increaseportionsizesofproteinandsmartcarbsatmealsby50%.Addingasnackisanotheroptiontomeetyourbody’sincreasedcalorie

needs in order to gain muscle and strength.

• Focus on post-workout nutrition by having one of your snacks within 30 minutes after you complete your workout. Make sure to have a com-

bination of carbohydrates such as fruit with protein (yogurt, milk, or protein powder) to promote muscle growth and recovery. Chocolate milk is

also a great option.

Meal Plan Overview

Thefemalemealplanprovidesabout1400calories,andthemaleplanprovidesabout1600calories,ofhighqualitynutritiontonotonlyhelpyou

loseweightandfeelgreatbutgetthemostoutofyourcalories.Thevitamins,minerals,andantioxidantsfromeatingmostlywholefoodshelpsup-

port optimal health. These calorie levels will result in healthy weight loss for the majority of people. Keep in mind that everyone’s metabolism is very

different depending on age, height, weight, activity level, and genetics. Pay close attention to your weight, hunger levels, and energy and adjust your

calories if needed.

Follow these guidelines if you’re over 55:

• If you’re over 55, you need fewer calories because your metabolism slows as you age. Stick with three meals with one optional snack per day.

Follow these guidelines if you’re under 25:

• Ifyou’reunder25youmayneedmorecalories.Addanothersnackifyoufeellowonenergyorareextremelyhungry.

Breakfast

Breakfastincludesasmartcarb,fruit,andasourceofprotein,whichwillalsohavefat.Withabalanceofcarbohydratesandberfromthesmartcarb

and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.

Snacks

Eachsnackisabalanceofcarbohydratesandproteintokeepyourbloodsugarmoreconsistent,whichmeansyouwon’texperiencehungerand

energy level spikes and drops.

This happens when you have a high carb-only snack like chips, candy, soda, crackers, or pretzels.

Lunch and Dinner

Lunchcombinesllingberfromvegetablesandsmartcarbswithalean,orlow-fat,protein.Thehealthyfatcancomeeitherfromtheproteinadded

during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).

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Bowflex Max Total Manual

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