Meal Wheel ‘tem-Plate’ has been designed to allow you to follow a simple, systematic and accurate food selection
plan that offers variety and ensures nutritional and/or caloric balance. As you view the charts you will notice the
top three Food Categories; 1) Protein, 2) Carbohydrate – Complex and 3) Carbohydrate – Fibrous are listed in
specific portion amounts. These ‘portion amounts’ are equal 1/3rd x 1/3rd x 1/3rd to fill your plate, while these
percentages will slightly modify during each of the three evenly paced ‘Mini-Cycles’ for each ‘8-Week Phase’ of
your Doer Challenge.
When designing your meals using the Meal Wheel ‘tem-Plate’, simply place the food item/s you selected from
the listed Food Category onto that portion of your plate, it’s that simple!
You’re allowed to eat as much of that meal until you reach that ‘near full’ feeling, then stop and package the
remainder of that meal for a ‘left-over’ later on. Eating in this fashion will 1) ensure better nutritional and/or
Food Category balance, 2) reduce caloric over-loads, 3) sufficiently fill your stomach for proper satiation, 4)
assist your metabolism with its digestive responsibilities, and 5) help accelerate your fat-burning,
muscle-strengthening and health-promoting metabolism. (You can imagine that it’s easy to take advantage of
any eating plan so you must exercise control over food and meal portions to avoid over consumption.)
HOW TO USE YOUR MEAL WHEEL ‘TEM-PLATE’
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10
8. Attach the ‘Contouring Arm Bars’ onto the upper
part of the ‘Core Support Column’, and slide in the
‘Insert Pin’.
9. Insert the L and R ‘Dynamic Hand Grips’ into the
ends of the ‘Contouring Arm Bars’. When you hear
a ‘clicking’ noise and seeing a silver rounded knob
poking out of the ‘Contouring Arm Bars’ the
‘Dynamic Hand Grips’ are in place.
NOTE:
the ‘Contouring Arm Bars’ freely rotate upward and downward. This is normal function, and very useful
for many of the Abdoer motions.
IMPORTANT!
If your AB Doer 360™ machine starts producing a squeaky sound after some prolonged use, it can be easily
eliminated by lubricating the coil part of the Core Support Column. Simply slide up the foam cover around
the coil and apply a lubricating oil on the coil while bending the Core Support Column by approximately 30
degrees to both the right and left side. Wipe off any excess lubricant. Slide down the foam cover.
L
R
ASSEMBLY
