| 8888 | ||||||||
| On Monday August 15, 2005 I began SwoleCat's SwoleGenix (SGX) Fat Loss Program. I will not be able to post my food logs while on the | ||||||||
| SGX program, as that would violate the SGX confidentiality agreement. | ||||||||
| SUNDAY - 08/14/2005 - 11:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes | ||||||||
| WEIGHT: 189.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 12g Glutamine Peptide Powder (Kent Nutrition) | 49 | 1 | 0 | 1 | 0 | 0 | 9 |
| 8:00 AM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 8:00 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 8:00 AM | 1 Cup Egg Starts (Kirkland) | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| 8:00 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 8:00 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 8:00 AM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:00 PM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 12:00 PM | 30g Dextrose Monohydrate (Kent Nutrition) | 120 | 0 | 0 | 30 | 0 | 30 | 0 |
| 12:00 PM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 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 |
| 3:00 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 5:30 PM | Dinner at Chili's with Adam "vatechguy" Richards - Chicken, rice, beans | |||||||
| 8:00 PM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1588 | 30.25 | 3.5 | 160.5 | 16 | 66.5 | 173.5 | |
| PERCENT | 17.14% | 40.43% | 43.70% | |||||
| SATURDAY - 08/13/2005 - Elliptical, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 189.0 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:00 AM | 12g Glutamine Peptide Powder (Kent Nutrition) | 49 | 1 | 0 | 1 | 0 | 0 | 9 |
| 7:00 AM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:00 AM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 9:30 AM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 9:30 AM | 1 Cup Egg Starts (Kirkland) | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| 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 | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 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 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 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 |
| 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 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 8:00 PM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2012 | 46.5 | 3.5 | 197.5 | 39 | 56 | 228.5 | |
| PERCENT | 20.80% | 39.26% | 45.43% | |||||
| FRIDAY - 08/12/2005 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 185.4 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 12g Glutamine Peptide Powder (Kent Nutrition) | 49 | 1 | 0 | 1 | 0 | 0 | 9 |
| 8:00 AM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 9:30 AM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 8:00 AM | 1 Cup Egg Starts (Kirkland) | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| 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 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 7:30 PM | Sonny's Barbeque "Pork 3 ways" w/ Fries and Beans (Nutritional Data N/A) | N/A | N/A | N/A | N/A | N/A | N/A | N/A |
| 8:00 PM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1354 | 27.25 | 2 | 151.5 | 25 | 46.5 | 147 | |
| PERCENT | 18.11% | 44.76% | 43.43% | |||||
| THURSDAY - 08/11/2005 - 11:30 AM: Weight Training (Lower Body), 60 Minutes | ||||||||
| WEIGHT: 186.4 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 12g Glutamine Peptide Powder (Kent Nutrition) | 49 | 1 | 0 | 1 | 0 | 0 | 9 |
| 8:00 AM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 8:00 AM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 8:00 AM | 1 Cup Egg Starts (Kirkland) | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| 8:00 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 8:00 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:15 PM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 12:15 PM | 30g Dextrose Monohydrate (Kent Nutrition) | 120 | 0 | 0 | 30 | 0 | 30 | 0 |
| 12:15 PM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 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 |
| 3:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:30 PM | 8 Oz Top Sirloin Steak, Trimmed | 488 | 23 | 9 | 0 | 0 | 0 | 66 |
| 7:30 PM | 1 Ear Corn | 120 | 2 | 0 | 22 | 3 | 13 | 4 |
| 8:00 PM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2306 | 56.25 | 12 | 209.5 | 20 | 79.5 | 244.5 | |
| PERCENT | 21.95% | 36.34% | 42.41% | |||||
| WEDNESDAY - 08/10/2005 - 7:30 AM: Stationary Bike 23 Minutes (HIIT); Abs | ||||||||
| WEIGHT: 188.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 12g Glutamine Peptide Powder (Kent Nutrition) | 49 | 1 | 0 | 1 | 0 | 0 | 9 |
| 8:00 AM | 4 Capsules ETS Supplement (AtLarge Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:00 AM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 9:30 AM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 9:30 AM | 1 Cup Egg Starts (Kirkland) | 120 | 0 | 0 | 4 | 0 | 0 | 24 |
| 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 | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 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 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | |