| FRIDAY - 04/30/2004 - 7:30 AM: No Workout - Recovering from surgery | ||||||||
| WEIGHT: 168.2 BODY FAT: 8% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 10g Glutamine Powder | 36 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 2:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 7:30 PM | 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) | 960 | 45 | 27 | 87 | 3 | 18 | 54 |
| 8:30 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| TOTALS | 2500 | 65.25 | 34 | 277 | 32 | 105 | 170 | |
| PERCENT | 23.49% | 44.32% | 27.20% | |||||
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| THURSDAY - 04/29/2004 - 7:30 AM: No Workout - Recovering from surgery | ||||||||
| WEIGHT: 167.8 BODY FAT: 8% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 10:30 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 10:30 AM | 10g Glutamine Powder | 36 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 12:30 PM | 2 Cups Chunky Classic Chicken Noodle (Campbell's) | 200 | 5 | 2 | 32 | 4 | 6 | 18 |
| 12:30 PM | 15 Premium Saltine Crackers With Multigrain (Nabisco) | 180 | 4.5 | 0 | 30 | 2 | 0 | 3 |
| 12:30 PM | 3 Russell Stover Candies | 180 | 8 | 5 | 26 | 0 | 21 | 2 |
| 7:00 PM | 8 Oz Top Sirloin Steak, Trimmed | 488 | 23 | 9 | 0 | 0 | 0 | 66 |
| 7:00 PM | 2.5 Cups Broccoli & Cauliflower | 63 | 0 | 0 | 10 | 5 | 2.5 | 5 |
| 7:30 PM | 6 Russell Stover Candies | 360 | 16 | 10 | 52 | 0 | 42 | 4 |
| TOTALS | 2119 | 59.25 | 26.5 | 262 | 46 | 127.5 | 153 | |
| PERCENT | 25.17% | 49.46% | 28.88% | |||||
| WEDNESDAY - 04/28/2004 - 7:30 AM: No Workout - Hernia Surgery | ||||||||
| WEIGHT: 166.6 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | HERNIA SURGERY | |||||||
| 12:00 PM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 1:30 PM | 2 Cups Chunky Classic Chicken Noodle (Campbell's) | 200 | 5 | 2 | 32 | 4 | 6 | 18 |
| 1:30 PM | 15 Premium Saltine Crackers With Multigrain (Nabisco) | 180 | 4.5 | 0 | 30 | 2 | 0 | 3 |
| 6:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 6:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 7:30 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| 7:30 PM | 3 Russell Stover Candies | 180 | 8 | 5 | 26 | 0 | 21 | 2 |
| 9:30 PM | 10g Glutamine Powder | 36 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1284 | 31.5 | 14 | 170 | 13 | 62.5 | 88 | |
| PERCENT | 22.08% | 52.96% | 27.41% | |||||
| TUESDAY - 04/27/2004 - 7:30 AM: Elliptical, 50 Minutes @ 155 BPM - 9.3 Miles | ||||||||
| WEIGHT: 166.6 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 1803 | 17.25 | 1 | 226.5 | 24 | 47 | 188.5 | |
| PERCENT | 8.61% | 50.25% | 41.82% | |||||
| MONDAY - 04/26/2004 - 7:30 AM: No Workout (Pre-op for hernia surgery) | ||||||||
| WEIGHT: 167.2 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 7:00 PM | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:00 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:00 PM | 2.5 Cups Broccoli & Cauliflower | 63 | 0 | 0 | 10 | 5 | 2.5 | 5 |
| TOTALS | 1827 | 21 | 1 | 198 | 35 | 70.5 | 227.5 | |
| PERCENT | 10.34% | 43.35% | 49.81% | |||||
| SUNDAY - 04/25/2004 - Rest - No Workout | ||||||||
| WEIGHT: 166.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 1 Ear Corn | 120 | 2 | 0 | 22 | 3 | 13 | 4 |
| TOTALS | 1964 | 33.5 | 7 | 214 | 33 | 81 | 218.5 | |
| PERCENT | 15.35% | 43.58% | 44.50% | |||||
| SATURDAY - 04/24/2004 - 7:30 AM: Elliptical, 50 Minutes @ 155 BPM - 9.3 Miles | ||||||||
| WEIGHT: 167.4 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:30 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 8:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 7:30 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| TOTALS | 2036 | 28.5 | 8.5 | 265.5 | 29 | 54 | 188 | |
| PERCENT | 12.60% | 52.16% | 36.94% | |||||
| FRIDAY - 04/23/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 165.2 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | ||||