Bowflex BXE216, Assembly & Owners Manual

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Assembly / Owner’s Manual
54
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• Cooked vegetables instead of salad
• Eat your calories
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– 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,
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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
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calories if needed.
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• 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.
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Breakfast
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and fruit combined with protein and fat, you’ll energize your day and help control hunger levels throughout the day.
Snacks
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energy level spikes and drops.
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Lunch and Dinner
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during cooking (nuts on a salad) or as a dressing or sauce (such as oil and vinegar salad dressing).