Bowflex MAX Trainer M7i Page 38 Owner'S/Assembly Manual Download | Manualshive

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Assembly / Owner’s Manual

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ment, will begin.

The Target LED Range will shift from red to green and sweep to a reduced Burn Rate. During the RECOVER segment, continue to work out but
at a lower Intensity.

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cally go into Sleep Mode.

Note:

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2. Push and hold the USER button for 3 seconds to begin the Edit User mode.

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Decrease buttons to adjust the value, and push ENTER/START to set the value.

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crease or Decrease buttons to adjust the value, and push ENTER/START to set the value.

Maximum user weight limit: 300 lbs. (136 kg). Do not use if you are over this weight.

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Increase or Decrease buttons to adjust the value. Push ENTER/START to accept the value.

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Workout Programs

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TARGET COACHING WORKOUTS

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segment.

After two Interval workouts have been completed by the same User, the Console will adjust the Target Coaching values based on the performance

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Summary of Contents for MAX Trainer M7i

Page 1: ...M7i OWNER S ASSEMBLY MANUAL OWNER S ASSEMBLY MANUAL ...

Page 2: ...ks may be registered in other nations or otherwise protected E FRPPRQ ODZ RZÀH WKH ORJR RZÀH 0D 7UDLQHU 0D 7UDLQHU 6HOHFW7HFK 1DXWLOXV 6FKZLQQ DQG 8QLYHUVDO DUH WUDGHPDUNV RZQHG E or licensed to Nautilus Inc Google Play is a trademark of Google Inc App Store is a service mark of Apple Inc The Bluetooth word mark and logos are registered trademarks owned by Bluetooth SIG Inc and any use of such mar...

Page 3: ...l distributor for repair information Not intended for use by persons with medical conditions where those conditions may impact the safe operation of the machine or pose a risk of injury to the user Do not drop or put objects into any opening of the machine Never operate this machine with the air openings blocked Keep the air openings free of lint hair and the like Do not assemble this machine outd...

Page 4: ...H equipment Set up and operate this machine on a solid level horizontal surface Make the Pedals stable before you step on them Use caution when you step on and off the machine Do not operate this machine outdoors or in moist or wet locations HHS DW OHDVW P RQ HDFK VLGH RI WKH PDFKLQH FOHDU 7KLV LV WKH UHFRPPHQGHG VDIH GLVWDQFH IRU DFFHVV DQG SDVVDJH DURXQG DQG emergency dismounts from the machine ...

Page 5: ...Assembly Owner s Manual 5 Product Speciﬁcation Label Serial Number Label Safety Warning Labels and Serial Number ...

Page 6: ...through the holes The assembly requires 2 people Machine Mat 7KH RZÀH 0D 7UDLQHU 0DFKLQH 0DW LV DQ RSWLRQDO DFFHVVRU WKDW KHOSV NHHS RXU ZRUNRXW DUHD FOHDU DQG DGGV D OD HU RI SURWHFWLRQ WR RXU ÀRRU 7KH UXEEHU PDFKLQH PDW SURYLGHV D QRQ VOLS UXEEHU VXUIDFH ZKLFK OLPLWV VWDWLF GLVFKDUJH DQG UHGXFHV WKH SRVVLELOLW RI GLVSOD HUURUV I SRV VLEOH SXW RXU RZÀH 0D 7UDLQHU 0DFKLQH 0DW LQ RXU VHOHFWHG ZRUNR...

Page 7: ...UREDUV 13 1 Heart Rate Chest Strap 7 2 Pedal 14 1 Stabilizer Shroud Left 8 1 Rail Assembly 15 1 Stabilizer Shroud Right 9 2 Leg 1 Manual Kit 10 4 Leveler 17 1 Dynamic Handlebar Left 11 1 Stabilizer Assembly 18 1 Dynamic Handlebar Right 2 Boxes Box 1 Item Qty Description 1 1 Frame 2 1 Shroud Rear 3 2 Foot Pad 4 1 Hardware Card Box 2 Parts 18 8 9 11 10 17 9 5 7 7 6 12 13 16 14 15 1 2 3 4 ...

Page 8: ...HW HDG H 6FUHZ 0 ODFN M 8 ODW 6RFNHW HDG H 6FUHZ 0 ODFN E 4 DVKHU ODW 0 ODFN N 4 6RFNHW HDG H 6FUHZ 0 ODFN F 1 3DQ 3KLOOLSV 6FUHZ 0 O 4 RFN DVKHU 0 ODFN G 2 DVKHU ODW 0 ODFN P 4 DVKHU ODW 0 ODFN H 2 Cap Q 6RFNHW HDG H 6FUHZ 0 I 2 DYH DVKHU R RFN DVKHU 0 Note Select pieces of Hardware have been provided as spares on the Hardware Card Be aware that there may be remaining Hardware after the proper as...

Page 9: ... from the Shipping Plate Some components of the machine can be heavy or awkward Use a second person when doing the assembly steps involving these parts Do not do steps that involve heavy lifting or awkward movements on your own NOTICE Hand tighten hardware Assembly 13mm X2 C 8 X4 B A 1 ...

Page 10: ...Assembly Owner s Manual 10 2 Attach Levelers to the Stabilizer Assembly 11 10 X4 ...

Page 11: ...can be heavy or awkward Use a second person when doing the assembly steps involving these parts Do not do steps that involve heavy lifting or awkward movements on your own Lift the Frame Assembly from the exterior of the pivot assembly as indicated below NOTICE Once all hardware has been hand tightened fully tighten ALL hardware from previous steps D E X4 ...

Page 12: ...Assembly Owner s Manual 12 4 Attach Stabilizer Shroud to the Frame Assembly 14 15 ...

Page 13: ...Assembly Owner s Manual 13 5 Attach Rear Shroud and Caps to the Frame Assembly NOTICE Place the inside hook of the Rear Shroud on the Frame Assembly and then pivot it up into place 12 12 2 2 X1 F ...

Page 14: ...Assembly Owner s Manual 14 6 Attach Legs to Frame Assembly Be aware that the Legs are connected and when either of these parts move the other does as well G X2 B A H 6mm 9 9 X2 I ...

Page 15: ...al 15 7 Attach Pedals to Frame Assembly In order to avoid possible serious injury when inserting the tube ends into the Leg Assemblies be careful to avoid fingers or hands being caught or pinched L K X4 13mm J X4 6mm L 7 7 ...

Page 16: ...Assembly Owner s Manual 16 8 Cut the Shipping Zip Ties from the Foot Pads and Attach to the Pedals 3 3 X8 4mm M X2 ...

Page 17: ...ual 17 9 Cut the Shipping Zip Tie that Secures the Cables Connect the Cables and Attach the Console Assem bly NOTICE Do not let the Cables drop into the Frame Assembly Do not cut or crimp the Console Cables 6 5mm X4 P O N ...

Page 18: ...these parts move the other does as well Some components of the machine can be heavy or awkward Use a second person when doing the assembly steps involving these parts Do not do steps that involve heavy lifting or awkward movements on your own NOTICE Be sure to attach the Upper Handlebars so that they are in the range of operation for the User 18 17 Q R X6 5mm ...

Page 19: ... your machine to ensure that all hardware is tight and components are properly assembled H VXUH WR UHFRUG WKH VHULDO QXPEHU LQ WKH HOG SURYLGHG DW WKH IURQW RI WKLV PDQXDO Do not use until the machine has been fully assembled and inspected for correct performance in accordance with the Owner s Manual 5 ...

Page 20: ...position 3 Carefully lower the machine into position NOTICE Be careful when you move the machine All abrupt motions can affect the computer operation LevelingtheMachine 7KH PDFKLQH QHHGV WR EH OHYHOHG LI RXU ZRUNRXW DUHD LV XQHYHQ RU LI WKH 5DLO VVHPEO LV VOLJKWO RII WKH ÀRRU 7R DGMXVW 1 Place the machine in your workout area RRVHQ WKH ORFNLQJ QXWV DQG DGMXVW WKH OHYHOHUV XQWLO WKH DUH HYHQO EDODQ...

Page 21: ...ransport Roller N Dynamic Handlebars G Leveler O Bluetooth RQQHFWLYLW QRW VKRZQ H Rail Assembly Use the values calculated or measured by the machine s computer for reference purposes only The heart rate displayed is an approximation and should be used for reference only Over exercising may result in serious injury or death If you feel faint stop exercising immediately Features E D F G G H J B A M ...

Page 22: ...YDQFHG WQHVV XVHU 7KH QWHQVLW RI WKH UDQJH LV EDVHG RQ WKH RUNRXW 3UR OH LVSOD Note H VXUH WKH 8VHU 3UR OH LV FXUUHQW IRU D PRUH H DFW FDORULH EXUQ UDWH DQG VXJJHVWHG WDUJHW UDQJH 7KH 7DUJHW 5DQJH LV D VXJJHVWHG ZRUNRXW OHYHO DQG VKRXOG RQO EH IROORZHG LI RXU SK VLFDO À WQHVV OHYHO DOORZV During an Interval workout the SPRINT segment will be red LEDs and the RECOVER segment will be green LEDs Maxi...

Page 23: ...EXWWRQ VHWV WKH VRXQG OHYHO RI WKH RQVROH DQG WKH LQGLFDWRU OLJKWV VKRZ WKH FXUUHQW VHWWLQJ ORZ PHGLXP V KLJK V RU RII QR V MAX 14 Minute Interval button Push to start the MAX 14 Minute Interval workout PROGRAMS button Push to select a workout program With the Calorie Goal program selected push and hold for 3 seconds to customize the workout goal ENTER START button Starts the selected Program work...

Page 24: ...ut has not been started The WARM UP display will activate and the Time display will show the time in Warm Up COOL DOWN COOL DOWN starts when a workout ends but the machine is still used The COOL DOWN display will activate and the Time display will show the time in Cool Down The workout results are displayed during cool down Time display 7KH 7LPH GLVSOD VKRZV WKH WLPH FRXQW GHSHQGLQJ RQ WKH VW OH R...

Page 25: ... intensity of the workout XULQJ D 7DUJHW RDFKLQJ 3URJUDP WKH RUNRXW 3UR OH VKRZV WKH WDUJHW OHYHO RI XUQ 5DWH XULQJ D HQH W 0RGH 3URJUDP WKH RUNRXW 3UR OH shows the level of resistance The Console will adjust the Resistance Level during the workout 7KH ÀDVKLQJ FROXPQ VKRZV WKH FXUUHQWO DFWLYH VHJPHQW RPM 7KH 530 GLVSOD HOG VKRZV WKH PDFKLQH UHYROXWLRQV SHU PLQXWH SHGDO VSHHG Calorie Burn Rate 7KH ...

Page 26: ...will be shown Once the Console has your initial heart rate do not move or shift your hands for 10 to 15 seconds The Console will now validate the heart rate 0DQ IDFWRUV LQÀXHQFH WKH DELOLW RI WKH VHQVRUV WR GHWHFW RXU KHDUW UDWH VLJQDO 0RYHPHQW RI WKH XSSHU ERG PXVFOHV LQFOXGLQJ DUPV SURGXFHV DQ HOHFWULFDO VLJQDO PXVFOH DUWLIDFW WKDW FDQ LQWHUIHUH ZLWK SXOVH GHWHFWLRQ 6OLJKW hand movement while in...

Page 27: ... QRW GLVSOD D KHDUW UDWH YDOXH WKH WUDQVPLWWHU PD EH DW IDXOW KHFN WKDW WKH WH WXUHG FRQWDFW DUHDV RQ WKH FKHVW VWUDS DUH making contact with your skin You may need to lightly wet the contact areas If no signal appears or you need further assistance contact your local distributor Before discarding a chest strap remove the battery Dispose of in accordance with local regulations and or at approved r...

Page 28: ...QHVV UHJLPHQV DOZD V XVH RXU EHVW MXGJPHQW ZKHQ RX LQFUHDVH RXU H HUFLVH WLPH RU LQWHQVLW 20 24 FAT BURNING TARGET HEART RATE Heart Rate BPM beats per minute Age 25 29 0 50 100 150 200 250 30 34 35 39 40 44 45 49 50 54 55 59 60 64 65 69 70 196 191 186 181 176 171 166 161 156 151 146 167 162 158 154 150 145 141 137 133 128 126 Maximum Heart Rate Target Heart Rate Zone keep within this range for opt...

Page 29: ...WKH RZÀH RG HLJKW RVV XLGH LQFOXGHG LQ WKLV PDQXDO Consistency XV ZRUN VFKHGXOHV IDPLO REOLJDWLRQV DQG GDLO FKRUHV FDQ PDNH LW GLI FXOW WR W UHJXODU H HUFLVH LQWR RXU OLIH 7U WKHVH WLSV WR LQFUHDVH RXU chances of success 6FKHGXOH RXU ZRUNRXWV WKH VDPH ZD RX VFKHGXOH PHHWLQJV RU DSSRLQWPHQWV 6HOHFW VSHFL F GD V DQG WLPHV HDFK ZHHN DQG WU QRW WR FKDQJH your workout times Make a commitment to a famil...

Page 30: ... WKH ÀRRU Each repetition of the sequence should take 1 to 3 seconds 5HSHDW DV D FRQWLQXRXV FRQWUROOHG ÀXLG VHTXHQFH RU times Repeat the stretch with the other leg Dynamic Knee Kick Stand tall and hold one leg up with the hands at hip height keeping the knee bent Hold onto a wall for balance with one hand if necessary Straighten the knee as far as comfortably possible Release the stretch by bendin...

Page 31: ...XLG VHTXHQFH 10 or 20 times Repeat the stretch with the other leg Touch a wall or hold onto something for balance if necessary Dynamic Side Reach Stand with the feet apart the knees slightly bent and the arms at the sides of the body Reach with one hand above the head and lean over to the opposite side Release the stretch by returning to the start position Then reach with the other hand to the opp...

Page 32: ...out allows you to burn more calories than a standard workout in a shorter period of time Using the Calorie Burn Rate display you can adjust the intensity of your workout quickly to achieve your goals 7KH RZÀH 0D 7UDLQHU FDUGLR PDFKLQH FRPELQHV 635 17 DQG 5 29 5 VHJPHQWV WR FUHDWH DQ QWHUYDO ZRUNRXW XULQJ DQ 635 17 VHJPHQW SXVK RXUVHOI WR D OHYHO RI KLJK FDORULH EXUQ WKDW FDQ EH UHSHDWHG IRU WKH VH...

Page 33: ...VLQJ RXU FDUGLR PDFKLQH FRQVLGHU GRLQJ WKHVH UHOD LQJ VWUHWFKHV ZKLFK ZLOO KHOS RXU ERG UHFRYHU IURP WKH ZRUNRXW DQG PDNH RX PRUH ÀH LEOH Lying Leg Raise LH RQ WKH ÀRRU IDFH XS ZLWK WKH OHJV VOLJKWO EHQW LIW RQH OHJ up toward the ceiling keeping the knee straight Place the KDQGV RU D VWUDS DURXQG WKH WKLJK DQG PRYH WKH OHJ FORVHU to the head Hold the stretch for 10 to 30 seconds Repeat the VWUHWFK...

Page 34: ...and across the thigh Twist the upper body as far as comfortably possible to one side Hold the stretch for 10 to 30 seconds Repeat the stretch on the other side Seated Figure Four 6LW RQ WKH ÀRRU DQG H WHQG RQH OHJ VWUDLJKW RXW LQ IURQW RI WKH body Place the foot of the other leg across the thigh in the JXUH IRXU SRVLWLRQ 0RYH WKH FKHVW WRZDUG WKH OHJV SLYRWLQJ at the hip Hold the stretch for 10 to...

Page 35: ...sure to anticipate that changes in speed and resistance level can occur during workouts and be attentive in order to avoid loss of balance and possible injury The Dynamic Handlebars allow for a variety of upper body workouts When starting out place your hands where it feels most comfortable and stable on the Dynamic Handlebars The Static Handlebars below the Console Assembly can also be used to ad...

Page 36: ... of these parts move the other does as well In order to avoid possible serious injury grasp the Static Handlebars to steady yourself UDVS WKH 6WDWLF DQGOHEDUV XQGHU WKH RQVROH XWWRQ VVHPEO 7 Steadying yourself with the Static Handlebars step up onto the lowest Pedal and place your other foot onto the opposite Pedal Note RWWRPHG RXW LV ZKHQ WKH 8VHU LV XQDEOH WR VWDUW D ZRUNRXW EHFDXVH WKH 3HGDOV Z...

Page 37: ...DLODEOH IURP WKH 3RZHU 8S VFUHHQ 7R EHJLQ MXVW VWDUW XVLQJ WKH PDFKLQH XQWLO UHDG IRU D ZRUNRXW XULQJ D DUP 8S WKH 8VHU 3UR OH FDQ EH HGLWHG DQG D ZRUNRXW VHOHFWHG 7KH RQVROH ZLOO UHTXHVW WKH XVHU WR VHOHFW D 3URJUDP DIWHU PLQXWHV 7KLV LV RQO D QRWL FDWLRQ Warm up should be continued until the User is ready for the workout Note 7KH ZRUNRXW YDOXHV IURP D DUP 8S SHULRG DUH QRW DGGHG WR WKH ZRUNRXW R...

Page 38: ...gin the Edit User mode 7KH RQVROH ZLOO GLVSOD WKH 63 81 76 SURPSW ZLWK WKH GHIDXOW XQLWV YDOXH 6 8VH WKH XUQ 5DWH RU 5HVLVWDQFH HYHO QFUHDVH RU Decrease buttons to adjust the value and push ENTER START to set the value 7KH RQVROH ZLOO GLVSOD WKH 7 SURPSW ZLWK WKH GHIDXOW ZHLJKW YDOXH 6 8VH WKH XUQ 5DWH RU 5HVLVWDQFH HYHO Q crease or Decrease buttons to adjust the value and push ENTER START to set ...

Page 39: ...the Resistance Level Calorie Goal QWHUYDO The Calorie Goal workout is based on calories burned over a workout The Console assigns a calorie YDOXH WR HDFK RI WKH VHJPHQWV EDVHG RQ WKH XUQ 5DWH RI WKH ZRUNRXW SUR OH KHQ WKH 8VHU EXUQV WKH FDORULH YDOXH IRU WKH DFWLYH VHJPHQW WKH ZRUNRXW VKLIWV WR WKH QH W VHJPHQW Note If the Burn Rate is changed during a workout the time for each remaining segment m...

Page 40: ...the Resistance Levels increase This should gradually increase your heart rate The Resistance Level continues to LQFUHDVH DXWRPDWLFDOO XQWLO RXU KHDUW UDWH UHDFKHV WKH 7HVW RQH 7KLV RQH LV LQGLYLGXDOO FRPSXWHG WR EH QHDU SHUFHQW RI WKH PD LPXP KHDUW UDWH IRU RXU DJH KHQ RX UHDFK WKH 7HVW RQH WKH PDFKLQH VWDUWV D PLQXWH FRXQWGRZQ DQG KROGV WKH 5HVLVWDQFH HYHO VWHDG 7KLV OHWV RX UHDFK D VWDEOH FRQGLW...

Page 41: ... results of the completed workout Cool Down values are not added to the results or saved Cool Down is ended with a push of the PAUSE STOP button or no RPM for 10 seconds I WKHUH LV QR LQSXW WR WKH RQVROH IRU PLQXWHV LW DXWRPDWLFDOO JRHV WR WKH 3RZHU 8S GOH 0RGH Customize the Goal for the Calorie Goal Program The workout goal for the Calorie Goal program can be adjusted Once changed the new value w...

Page 42: ...WWRQV WR VHOHFW WKH 6 211 7 6 RSWLRQ DQG SXVK 17 5 67 57 7KH RQVROH ZLOO H LW WKH 0DFKLQH 6HWWLQJV 0RGH DQG UHWXUQ WR WKH 3RZHU 8S 0RGH VFUHHQ 3XVK WKH 17 5 67 57 EXWWRQ IRU WKH QH W SURPSW 10 The Console displays the UPGRADE BLE NO option This option is for Service Technicians use only 3XVK WKH 17 5 67 57 EXWWRQ IRU WKH QH W SURPSW 12 The Console displays the UPGRADE SOUND NO option This option i...

Page 43: ...K ZRUNRXW XVH a damp cloth to wipe your machine and Console free of sweat 1RWH YRLG H FHVVLYH PRLVWXUH RQ WKH RQVROH Weekly Check for smooth roller operation Wipe the machine to remove dust dirt or grime Clean the rails and surface of the rollers with a damp cloth Note Do not use petroleum based products Monthly or after 20 hours Make sure all bolts and screws are tight Tighten as necessary NOTICE...

Page 44: ...Assembly Owner s Manual 44 Maintenance Parts T A B C F D E I M K L J P P Q Q O N O N F U D S EE Z W Y BB X CC V DD AA M H G H R ...

Page 45: ...ght N Pedal Y Tensioner D Crank Cover O Foot Pad Drive Pulley Lower E Shroud Right P Roller AA Fan Belt F Cap Q Leg BB Fan Back Plate G Shroud Right Fan R Shroud Left Fan CC 6SHHG 6HQVRU EHKLQG DQ H Fan Assembly Inserts S Fan Assembly DD Drive Belt I Shroud Rear T Upper Shroud EE Drive Pulley Upper J Rail Assembly U Shroud Right K Transport Wheel V Power Cord ...

Page 46: ...le connections orientation Be sure cable is connected securely and oriented properly Small latch on connector should line up and snap into place Check console display for damage Check for visual sign that console display is cracked or otherwise damaged Replace Console if damaged Check Console Button As sembly Check for visual sign that the Console Button Assembly is otherwise dam aged Replace the ...

Page 47: ... Handlebars Legs or Pedals Be aware that the Fan Handlebars Legs and Pedals are con nected and when either of these parts move the other does as well If necessary detach the Shrouds to help with removal Do not operate ma chine until Shrouds have been replaced Unit rocks does not sit level Check leveler adjustment Adjust levelers until machine is level Check surface under unit GMXVWPHQW PD QRW EH D...

Page 48: ...QHFW ZHEVLWH 5HYLHZ DFFRXQW DQG SDVVZRUG IRU WKH RZÀH RQQHFW ZHEVLWH Contact your local distributor for further assistance Workout results not posting IURP RZÀH RQQHFW WR MyFitnessPal account Sync accounts URP WKH 0HQX LFRQ RQ WKH RZÀH RQQHFW ZHEVLWH VHOHFW WKH 6 QF WR MyFitnessPal Sync fails Review account and password for MyFitnessPal Contact your local distributor for further assistance ...

Page 49: ...YHO EXW RQ DYHUDJH RX PD ORVH OEV SHU ZHHN DQG H SHULHQFH LQFUHDVHG energy levels 5 Tips for Long Term Success 1 Keep a food log LQFOXGLQJ KXQJHU OHYHOV DQG ZDWHU LQWDNH UHH RQOLQH IRRG ORJV DQG PRELOH DSSV DUH DYDLODEOH DW ZZZ P WQHVVSDO FRP DQG www loseit com 2 Weigh and or take measurements weekly QR PRUH DQG QR OHVV HLJKLQJ ZHHNO UDWKHU WKDQ GDLO RU HYHU RWKHU GD LV EHVW RX OO WUDFN your progr...

Page 50: ...LGHV DERXW FDORULHV RI KLJK TXDOLW QXWULWLRQ WR QRW RQO KHOS RX ORVH ZHLJKW DQG IHHO JUHDW EXW JHW WKH PRVW RXW RI RXU FDORULHV 7KH YLWDPLQV PLQHUDOV DQG DQWLR LGDQWV IURP HDWLQJ PRVWO ZKROH IRRGV KHOS VXS 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 ac...

Page 51: ...rview of what an ideal day looks like 6HH 3RUWLRQ 6L H XLGH IRU SURSHU VHUYLQJ VL HV smart carb protein fat Breakfast Lunch Dinner Snack 1 Snack 2 fruit smart carb protein healthy fat smart carb protein veggies smart carb protein healthy fat smart carb protein veggies ...

Page 52: ...or bagel thin Peanut butter Lunch Dinner Options Lean Protein Smart Carb Veggies Pork Loin Sweet Potato Green Beans Grilled or baked pork loin Baked Sweet Potato Green Beans Chicken Stir Fry ODYRU ZLWK PO WEVS WHUL DNL sauce Chicken breast or boneless skin less thigh Brown or wild rice 0L HG VWLU IU YHJHWDEOHV IUHVK RU IUR HQ Steak Tacos with Side Salad IRU PDOHV IRU IHPDOHV 7RS ZLWK salsa coriand...

Page 53: ...DW ZRUNV EHVW IRU RX HUH DUH D IHZ H DPSOHV PO ò FXS ORZIDW LFH FUHDP 1 small bag of baked potato chips PO R RI ZLQH RU PO R OLJKW EHHU PO FXSV RI DLU SRSSHG RU OLJKW SRSFRUQ Sample 3 Day Plan Based on each of the meal options listed above a typical 3 day plan could look like this Day 1 Day 2 Day 3 Breakfast JJ PXI Q Power yogurt parfait Fruit nut oatmeal Snack 1 Apple with almonds Nut Thins strin...

Page 54: ...ts brown rice quinoa pasta 1 medium sweet or regular potato 2 corn tortillas VOLFH RI EUHDG RU OLJKW VOLFHV HTXDOLQJ FDORULHV RU OHVV HQJOLVK PXI Q VDQGZLFK WKLQ RU KLJK EHU ZUDS PO FXS FRRNHG PO FXS UDZ JUDLQV 1 2 medium sweet potato or regular potato 2 corn tortillas VOLFH RI EUHDG RU OLJKW VOLFHV HTXDOLQJ FDORULHV RU OHVV HQJOLVK PXI Q VDQGZLFK WKLQ RU KLJK EHU ZUDS FRUIT 1 medium apple orange ...

Page 55: ... pepperoni and hot dogs to once a week or less FROZEN FOODS All vegetables without sauce All fruit Grains and grain medleys CRACKERS SNACKS ENERGY BARS Any unsalted nuts or seeds LU SRSSHG RU OLJKW SRSFRUQ Edamame in the pod Energy bars Crackers Hummus 7LSV LPLW FUDFNHUV SUHW HOV DQG FKLSV WR VHUYLQJV SHU ZHHN Always pair with protein such as hummus cheese or nuts Look for energy bars with less th...

Page 56: ...RYHUFRPH WKH SODWHDX Calorie adjustments for maintaining weight loss 2QFH RX YH UHDFKHG RXU JRDO ZHLJKW RX FDQ LQFUHDVH RXU FDORULHV SHU GD as long as your activity level stays the same Treat yourself DYH D QRQ IRRG UHZDUG IRU HDFK JRDO RX KLW VXFK DV D PDVVDJH D QHZ RXW W RU DQ RXWLQJ ZLWK IULHQGV DQG IDPLO Use the resources below WR QG QHZ UHFLSHV JHW H SHUW DGYLFH DQG VXSSRUW WR VWD PRWLYDWHG R...

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