www.ABDOER.com
Snack Dinner Snack Lunch Snack Breakfast Snack
Monday Tue sd ay Wednesday Thursday Friday Saturday Sunday
• 1 peach or
medium apple
• 1/2 cup low-fat
cottage cheese
(140)
• Pita Egg
sandwich (330)
• 22 whole, dry
roasted or raw
almonds (160)
• Chef salad
• 2 Wasa
crackers (300)
• 1 medium plum
• 1 piece light
sting cheese
(100)
• White fish and
Veg (320)
*Extra: 1 tbsp
reduced fat
peanut butter
(85)
1350
+ extra: 1435
Calorie
Total
• Grapefruit and
cheese (200)
• 2 hardboiled
eggs (160)
• Turkey Pita
Sandwich
• fruit (360)
• 6 celery stalks
• 2 tbsp
reduced fat
peanut butter
(190)
• Cajun Shrimp
• fruit (320)
*Extra: 5 baby
carrots with 1
tbsp light ranch
dressing (60)
1230
+ extra: 1290
• Eggs ‘n’ toast
• fruit (320)
• 1/2 cup
sliced berries
• 1/2 cup light
yogurt, plain
(130)
• Tuna salad
• 1/2 baked
yam (330)
• 1/4 cup raw
cashews
• 4 celery sticks
• 4 carrot sticks
(210)
• Spaghetti
squash and
meat sauce
(280)
*Extra: 1 tbsp
reduced fat
peanut butter
(80)
1270
+ extra: 1350
• Raisin
Oatmeal (285)
• 1 peach or
medium apple
+ 1/2 cup
low-fat cottage
cheese (140)
• Chicken or
beef kabob
• rice
• salad (350)
• 1 medium
plum
• 1 piece light
sting cheese
(100)
• Turkey Fiesta
Salad (300)
• 1/2 cup
edamame
(120)
1295
• Smoothie
(300)
• 1/2 cup fat-free
cottage cheese
• 1 tbsp sugar
free jam
• 1/2 cup bran
cereal (140)
• Chicken pasta
marinara
(360)
• 22 whole, dry
roasted or raw
almonds (160)
• Chicken stir
fry (270)
*Extra: 1
medium fruit
(80)
1230
+ extra: 1310
• Eggs and
oatmeal (310)
• 2 whole grain
Wasa cracker
• 2 wedge
Laughing Cow
cheese
• tomato (170)
• Ham Pita
Sandwich
• fruit (360)
• 14 baby
carrots
• 1/4 cup
hummus (160)
• Spaghetti
squash and
meat sauce
• veg (280)
*Extra: 6 oz
light yogurt
with two
strawberries
(100)
1280
+ extra: 1380
• Peanut
butter raisin
oatmeal (285)
• 2 whole grain
Wasa cracker
• 2 wedge
Laughing Cow
cheese
• tomato (170)
• Burrito
• fruit (350)
• 14 baby
carrots
• 1/4 cup
hummus
(160)
• Turkey Fiesta
salad (300)
Extra: 6 oz
light yogurt
with two
strawberries
(100)
1265
+ extra: 1365
WEEK 4
www.ABDOER.com
Part# Description Spec. Q'ty
1 front foot tube assembly 524*500*82 1
2 rear foot tube assembly 488*354*38.1 1
3 bottom main frame assembly 476*250*162 1
4 upper main frame assembly 439*355*103 1
5 core support column (center post spring) 620*46.2*46.2 1
6 roller bracket assembly 124*86*30 1
7 lock bracket assembly 95*57*40 1
8 U bracket ‰3.0 1
9 arm bar Ê25.4*1.5 1
10 handle bar Ê25.4*1.5 2
11 aluminium bar 680*21*‰0.6 1
12 spring plate Ê8 2
13 lock bushing Ê12*5 1
14 pop ball Ê12*Ê9*24 1
15 bushing for pop ball Ê18*Ê9.5*25.5 1
16 compressed spring Ê7.5*Ê0.5*20 1
17 big washer Ê30*Ê8.5*2 1
18 hex head screw M8*70 1
19 hex head screw M10*70 2
20 hex head screw M8*48 1
21 hex head screw M8*35 1
22 screw M8*60 4
23 screw M6*30 2
24 screw M8*15 1
25 screw ST3.5*15 9
26 screw ST3.5*15 2
27 screw ST4.2*16 2
28 lock nut M10 2
29 lock nut M8 3
30 lock nut M6 3
31 flat washer Ê10 2
32 flat washer Ê8 4
33 flat washer Ê6 3
34 spring washer Ê8 1
35 biger flat washer Ê4.2*1.2 2
36 pin Ê8*45 1
37 pin with knob (N
o
3) Ê10*65 1
38 pin with knob (N
o
2) Ê8*65 1
39 pin with knob (N
o
1) Ê8*45 2
40 seat resistance knob M8 1
PARTS LIST
540
To Next Page
Loading...