| FRIDAY - 02/28/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 190.2 BODY FAT: 21% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 1:30 PM | 1 Griller Meatless Hamburger Patty (Morningstar Farms) | 140 | 6 | 1 | 5 | 2 | 1 | 15 |
| 1:30 PM | 1 Hamburger Roll (Pepperidge Farm) | 120 | 2.5 | 1 | 21 | 1 | 3 | 5 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 7:30 PM | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1305 | 21.25 | 5.5 | 88.5 | 14 | 14.75 | 174 | |
| PERCENT | 14.66% | 27.13% | 53.33% | |||||
| THURSDAY - 02/27/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stationary Bike, 10 Minutes (HIIT) | ||||||||
| WEIGHT: 190.2 BODY FAT: 20% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 1:30 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 6:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 7:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1411 | 18 | 4.5 | 151 | 37 | 43.5 | 157 | |
| PERCENT | 11.48% | 42.81% | 44.51% | |||||
| WEDNESDAY - 02/26/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 190.4 BODY FAT: 21% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 2:00 PM | Nitro-Tech Crunchy Chocolate Crisp Protein Bar (MuscleTech) | 290 | 6 | 5 | 6 | 4 | 2 | 35 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1301 | 37.5 | 18 | 64.5 | 8.5 | 35.5 | 145.25 | |
| PERCENT | 25.94% | 19.83% | 44.66% | |||||
| TUESDAY - 02/25/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps/Crunches), 45 Minutes; Stationary Bike (HIIT), 15 Minutes | ||||||||
| WEIGHT: 191.0 BODY FAT: 21% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 1:30 PM | 2 Slices Whole Grain Oat Bread (Pema) | 240 | 1 | 0 | 48 | 6 | 2 | 10 |
| 1:30 PM | 4 Slices Smart Deli Meatless Roast Turkey (Lightlife) | 50 | 0 | 0 | 3 | 0 | 1 | 10 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 2 Fiber Rye Crispbreads (Wasa) | 60 | 2 | 0 | 14 | 4 | 0 | 2 |
| 7:30 PM | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:00 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Skim Milk | 220 | 2 | 1 | 19 | 0 | 16 | 31 |
| TOTALS | 1455 | 22.75 | 3.75 | 119.5 | 12.5 | 27.75 | 187 | |
| PERCENT | 14.07% | 32.85% | 51.41% | |||||
| MONDAY - 02/24/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 191.2 BODY FAT: 21% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Go Lean Crunch") with 1/2 Cup Skim Milk | 235 | 3 | 0 | 42.5 | 10.5 | 19.5 | 13.5 |
| 1:30 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 2 Fiber Rye Crispbreads (Wasa) | 60 | 2 | 0 | 14 | 4 | 0 | 2 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| TOTALS | 1415 | 36.25 | 12 | 124 | 25 | 34.25 | 151.5 | |
| PERCENT | 23.06% | 35.05% | 42.83% | |||||
| SUNDAY - 02/23/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes; Stationary Bike (HIIT), 15 Minutes | ||||||||
| WEIGHT: 190.4 BODY FAT: 21% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 12:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 1:30 PM | 1 Smart Dog Meatless Frank (Lightlife) | 45 | 0 | 0 | 2 | 1 | 1 | 9 |
| 1:30 PM | 1 Potato Hot Dog Roll (Arnold) | 130 | 0 | 0 | 24 | 0 | 4 | 5 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 3:00 PM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 2 Fiber Rye Crispbreads (Wasa) | 60 | 2 | 0 | 14 | 4 | 0 | 2 |
| 7:30 PM | 3 (2 Oz) Chick'N Free Nuggets (Veat) | 105 | 3.5 | 0 | 3.75 | 1.5 | 1.5 | 15.75 |
| 7:30 PM | 4 Oz Whole Wheat Spaghetti (Hodgson Mill) | 380 | 2 | 2 | 68 | 12 | 0 | 18 |
| 7:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 7:30 PM | 2.5 Cups Baby Carrot, Green and Yellow Bean Blend (Bird's Eye) | 75 | 0 | 0 | 12.5 | 5 | 7.5 | 2.5 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1840 | 41.25 | 8.5 | 170.25 | 7.5 | 20 | 159.25 | |
| PERCENT | 20.18% | 37.01% | 34.62% | |||||
| SATURDAY - 02/22/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 191.6 BODY FAT: 21% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 1:30 PM | 1 Slice Whole Grain Oat Bread (Pema) | 120 | 0.5 | 0 | 19 | 3 | 1 | 5 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 2 Fiber Rye Crispbreads (Wasa) | 60 | 2 | 0 | 14 | 4 | 0 | 2 |
| 7:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | |||||