Bowflex TC10 Assembly & Owners Manual

31 Workout Cylinder (for reference only) Cylinder Reference Setting: 12 11 10 9 8 7 6 5 4 3 2 1 0 Workout Log Use this log to track your workouts and progress. Tracking your workouts helps you stay motivated and achieve your goals. Date Cylinder Setting Distance Time Calories Average Speed ...

49 Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 2 eggs 142g (5oz) chicken, fish, lean meat, or tofu 158ml (2/3 cup) beans or lentils* 237ml (1 cup) greek yogurt* 42.5g (1.5oz) cheese* 1 egg 85g (3oz) chicken, fish, or lean meat 118ml (1/2 cup) beans or lentils* 118ml (1/2 cup) greek yogurt* 42.5g (1.5oz) cheese* HEALTHY FAT 30ml (2 tblspn) peanut or nut butter* 10ml (2 tspn) olive, flax, or walnut oil 59ml (1/4 cup) of nuts 1/3 medium avocado 15ml (1 tblspn) peanut or nut butter* 5ml (1 tspn) olive, flax or walnut oil 30ml (1/8 ...

47 Breakfast Options Fruit Smart Carb Protein/Fat Fruit and Nut Oatmeal Cook plain oats in water. Top with fruit, nuts, milk, cinnamon, and honey. Berries or banana Plain oats (Regular or quick-cook) Nuts and milk Egg Muffin Cook egg/s. Toast bread and top with 1 slice of cheese, 1 slice of ham, and tomato. Tomato English muffin or sandwich thin Egg, ham, and cheese Yogurt Power Parfait Top yogurt with fruit. Sprinkle with 1 serving of nuts, 10-15ml (2-3 tbsp) wheat germ, or ground flaxseed, 15ml (1 tbsp) oats, and cinnamon. Chopped fruit of your choice Oats, whea ...

49 Portion Size Guide Each of the items listed are for one serving MALE FEMALE PROTEIN 2 eggs 142g (5oz) chicken, fish, lean meat, or tofu 158ml (2/3 cup) beans or lentils* 237ml (1 cup) greek yogurt* 42.5g (1.5oz) cheese* 1 egg 85g (3oz) chicken, fish, or lean meat 118ml (1/2 cup) beans or lentils* 118ml (1/2 cup) greek yogurt* 42.5g (1.5oz) cheese* HEALTHY FAT 30ml (2 tblspn) peanut or nut butter* 10ml (2 tspn) olive, flax, or walnut oil 59ml (1/4 cup) of nuts 1/3 medium avocado 15ml (1 tblspn) peanut or nut butter* 5ml (1 tspn) olive, flax or walnut oil 30ml (1/8 ...