| TUESDAY - 08/31/2004 - 8:00 AM: Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes | ||||||||
| WEIGHT: 175.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:30 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 7:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:00 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 9:00 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 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 | 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 | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 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 |
| TOTALS | 2452 | 62.75 | 7 | 199.5 | 31 | 96 | 275.5 | |
| PERCENT | 23.03% | 32.54% | 44.94% | |||||
| MONDAY - 08/30/2004 - 7:30 AM: Elliptical, 50 Minutes @ 136 BPM - 8.0 Miles | ||||||||
| WEIGHT: 175.8 BODY FAT: 9% | 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 | 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 |
| 9:30 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 6 Slices Roasted Turkey Breast (Butterball) | 75 | 0 | 0 | 3 | 0 | 0 | 15 |
| 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 | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 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 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| TOTALS | 2354 | 66 | 6.5 | 263 | 43.5 | 98.5 | 208.75 | |
| PERCENT | 25.23% | 44.69% | 35.47% | |||||
| SUNDAY - 08/29/2004 - Rest - No Workout | ||||||||
| WEIGHT: 175.4 BODY FAT: 9% | 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 | 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 Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 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 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 2:00 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 4 Oz Peppered Beef Jerky (Jack Link's) | 320 | 2 | 0 | 8 | 0 | 12 | 60 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 2.5 Cups Broccoli & Cauliflower | 63 | 0 | 0 | 10 | 5 | 2.5 | 5 |
| TOTALS | 2437 | 74.25 | 17.5 | 237 | 40 | 110.5 | 232 | |
| PERCENT | 27.42% | 38.90% | 38.08% | |||||
| SATURDAY - 08/28/2004 - 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 178.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:15 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:15 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 9:15 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 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 | 6 Slices Roasted Turkey Breast (Butterball) | 75 | 0 | 0 | 3 | 0 | 0 | 15 |
| 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 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 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 |
| TOTALS | 2407 | 48.75 | 5 | 251.5 | 35 | 98 | 249.5 | |
| PERCENT | 18.23% | 41.79% | 41.46% | |||||
| FRIDAY - 08/27/2004 - 7:30 AM: Elliptical, 50 Minutes @ 137 BPM - 7.6 Miles | ||||||||
| WEIGHT: 173.6 BODY FAT: 9% | 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 | 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 Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 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 | 6 Slices Roasted Turkey Breast (Butterball) | 75 | 0 | 0 | 3 | 0 | 0 | 15 |
| 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 | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:30 PM | 5 Slices Peperoni Pizza (Papa John's) | 1650 | 70 | 22.5 | 195 | 10 | 25 | 70 |
| 7:30 PM | 36 Oz Beer (Heineken) | 450 | 0 | 0 | 34.5 | 0 | 0 | 4.5 |
| TOTALS | 3729 | 96.5 | 24 | 453.5 | 47 | 119 | 226 | |
| PERCENT | 23.29% | 48.65% | 24.24% | |||||
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| THURSDAY - 08/26/2004 - 8:00 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 173.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:30 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 7:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:00 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 9:00 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 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 | 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 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | ||||||