MAX TOTAL® User Manual

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Assembly / Owner’s Manual

Portion Samples:

1 cup = baseball

1/2 cup = lightbulb

1 oz or 2 tbsp

= golf ball

1/4 cup nuts

= Altoids tin

3 oz chicken or meat

= deck of cards

1 medium potato

= computer mouse

1 medium piece of

fruit = tennis ball

1 -1/2 oz cheese

= 3 dice

Portion Size Guide

Each of the items listed are for one serving

MALE FEMALE

PROTEIN

2 eggs

5ozchicken,sh,leanmeat,ortofu

2/3 cup beans or lentils*

1 cup greek yogurt*

1.5oz cheese*

1 egg

3ozchicken,sh,orleanmeat

1/2 cup beans or lentils*

1/2 cup greek yogurt*

1.5oz cheese*

HEALTHY FAT

2 Tblspn peanut or nut butter*

2tspnolive,ax,orwalnutoil

1/4 cup of nuts

1/3 medium avocado

1 tblspn peanut or nut butter*

1tspnolive,axorwalnutoil

1/8cupor2tablespoonsofnuts(approx.15almonds)

1/4 medium avocado

SMART CARB

1 cup cooked grains (1/2 cup raw): oats, brown rice,

quinoa, pasta

1 medium sweet or regular potato

2 corn tortillas

1 slice of bread (or 2 light slices equaling 120 calories

or less)

1englishmufn,sandwichthin,orhigh-berwrap

1/2 cup cooked (1/4 cup raw) grains

1/2 medium sweet potato or

regular potato

2 corn tortillas

1 slice of bread (or 2 light slices equaling 120 calories or

less)

1englishmufn,sandwichthin,orhigh-berwrap

FRUIT

1 medium apple, orange, or pear

1 small banana (length of your hand)

1 cup berries or chopped fruit

1/4 cup dried fruit (fresh or frozen is optimal)

Vegetables*Youcanhaveunlimitedvegetablesexceptforpeasandcorn;stickwith1/2cupserving

2 cups spinach or lettuce = 2 cupped hands

1 cup raw vegetables

1/2 cup cooked vegetables

6ozlowsodiumvegetablejuice

OPTIONAL TREATS

1/2 cup lowfat ice cream

1 small bag of baked potato chips

1oz dark chocolate

4oz of wine or 12oz light beer

3 cups air-popped or light popcorn

* some foods are a combination of protein and carbs or protein and fat

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Bowflex Max Total®

User Manual - Page 49