AB-DOer TWIST Quick Start Manual - page 7
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Monday
Tuesday
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
Cal
or
ie
Tot
al
• 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
5
40