| SUNDAY - 02/29/2004 - Rest - No Workout | ||||||||
| WEIGHT: 171.2 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 |
| 8:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 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 | 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 | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 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 | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 7:00 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| TOTALS | 1813 | 52.5 | 10.5 | 152.5 | 32 | 58.5 | 193 | |
| PERCENT | 26.06% | 33.65% | 42.58% | |||||
| SATURDAY - 02/28/2004 - 7:30 AM: No Workout (Shoulder Injury) | ||||||||
| WEIGHT: 170.4 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 |
| 8:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 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 | 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 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 7:00 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| TOTALS | 2026 | 50.75 | 11 | 217.5 | 32 | 48 | 190.5 | |
| PERCENT | 22.54% | 42.94% | 37.61% | |||||
| FRIDAY - 02/27/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 169.4 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 |
| 8:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 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 | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 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 | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 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 |
| TOTALS | 2448 | 62.75 | 28.5 | 221.5 | 29 | 71.5 | 204 | |
| PERCENT | 23.07% | 36.19% | 33.33% | |||||
| z | ||||||||
| THURSDAY - 02/26/2004 - 7:30 AM: Weight Training (Lower Body), 60 Minutes | ||||||||
| WEIGHT: 169.4 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 7:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 7:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 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 |
| 8:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 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 | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 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 |
| TOTALS | 2152 | 45.25 | 12 | 175.5 | 29 | 63 | 249.5 | |
| PERCENT | 18.92% | 32.62% | 46.38% | |||||
| WEDNESDAY - 02/25/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs | ||||||||
| WEIGHT: 169.2 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 | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 8:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:30 AM | 5g Glutamine Powder | 18 | 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 | 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 | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 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 | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 7:00 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| TOTALS | 1813 | 52.5 | 10.5 | 152.5 | 32 | 58.5 | 193 | |
| PERCENT | 26.06% | 33.65% | 42.58% | |||||
| TUESDAY - 02/24/2004 - 7:30 AM: No Workout (Shoulder Injury) | ||||||||
| WEIGHT: 169.0 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 | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 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 | ||||||