| z | ||||||||
| THURSDAY - 07/31/2003 - 8:30 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 163.4 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 5:00 PM | Chocolate With Almonds Bar (Zcarb) | 176 | 11 | 5 | 15 | 9 | 0 | 9 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 2331 | 51.25 | 11.5 | 249.5 | 53 | 75 | 220.5 | |
| PERCENT | 19.79% | 42.81% | 37.84% | |||||
| WEDNESDAY - 07/30/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 162.6 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 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 | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 9:30 PM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 PM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | Chocolate With Almonds Bar (Zcarb) | 176 | 11 | 5 | 15 | 9 | 0 | 9 |
| TOTALS | 2410 | 69.25 | 19.75 | 262.5 | 55.5 | 86.5 | 208 | |
| PERCENT | 25.86% | 43.57% | 34.52% | |||||
| TUESDAY - 07/29/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes | ||||||||
| WEIGHT: 163.6 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 7:30 PM | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| TOTALS | 2158 | 48.25 | 7.25 | 190.5 | 41 | 70 | 234.75 | |
| PERCENT | 20.12% | 35.31% | 43.51% | |||||
| MONDAY - 07/28/2003 - 8:00 AM: Stationary Bike, 50 Mins (@ 154 BPM) | ||||||||
| WEIGHT: 163.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 8:30 PM | Chocolate With Almonds Bar (Zcarb) | 176 | 11 | 5 | 15 | 9 | 0 | 9 |
| TOTALS | 2160 | 52.75 | 10.25 | 248.5 | 49.5 | 77 | 197 | |
| PERCENT | 21.98% | 46.02% | 36.48% | |||||
| SUNDAY - 07/27/2003 - 9:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 164.4 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 10:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 10:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 10:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:00 PM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 12:00 PM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 12:00 PM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 12:00 PM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 12:00 PM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 2:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 2:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 2:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 2:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 2:30 PM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 5:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 5:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 5:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 4 | 2 | 1 | 8 |
| 5:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 8:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 8:00 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 8:00 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| TOTALS | 2306 | 79.5 | 16.5 | 200 | 38 | 85.5 | 212.5 | |
| PERCENT | 31.03% | 34.69% | 36.86% | |||||
| SATURDAY - 07/26/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 165.0 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 4 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 8:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 8:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 8:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 9:30 PM | Chocolate With Almonds Bar (Carb Solutions) | 140 | 11 | 5 | 15 | 1 | 0 | 3 |
| TOTALS | 2297 | 58.75 | 12.25 | 231.5 | 38.5 | 52.5 | 216.5 | |
| PERCENT | 23.02% | 40.31% | 37.70% | |||||
| FRIDAY - 07/25/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 162.4 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 4 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 4:30 PM | Chocolate With Almonds Bar (Carb Solutions) | 140 | 11 | 5 | 15 | 1 | 0 | 3 |
| 7:30 PM | 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) | 960 | 45 | 27 | 87 | 3 | 18 | 54 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| TOTALS | 2956 | 88.75 | 36.25 | 324.5 | 37.5 | 95.5 | 188 | |
| PERCENT | 27.02% | 43.91% | 25.44% | |||||
| z | ||||||||
| THURSDAY - 07/24/2003 - 8:30 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 163.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 9:30 PM | Chocolate With Almonds Bar (Carb Solutions) | 140 | 11 | 5 | 15 | 1 | 0 | 3 |
| TOTALS | 2177 | 51.75 | 11.5 | 222.5 | 45 | 58.5 | 209.5 | |
| PERCENT | 21.39% | 40.88% | 38.49% | |||||
| WEDNESDAY - 07/23/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 164.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 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 | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:00 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:00 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:00 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:00 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:00 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:00 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 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 | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| TOTALS | 2126 | 64 | 14.75 | 194.5 | 35.5 | 84.5 | 206 | |
| PERCENT | 27.09% | 36.59% | 38.76% | |||||
| TUESDAY - 07/22/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes | ||||||||
| WEIGHT: 165.0 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 9:00 PM | Chocolate With Almonds Bar (Zcarb) | 176 | 11 | 5 | 15 | 9 | 0 | 9 |
| TOTALS | 2327 | 58.75 | 12.25 | 230.5 | 55.5 | 48 | 221.5 | |
| PERCENT | 22.72% | 39.62% | 38.07% | |||||
| MONDAY - 07/21/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 165.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | Chocolate With Almonds Bar (Carb Solutions) | 140 | 11 | 5 | 15 | 1 | 0 | 2 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 4:30 PM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 7:30 PM | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 9:30 PM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| TOTALS | 2272 | 63.25 | 12.25 | 204 | 41 | 82 | 236.75 | |
| PERCENT | 25.06% | 35.92% | 41.68% | |||||
| SUNDAY - 07/20/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 165.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | Chocolate With Almonds Bar (Carb Solutions) | 140 | 11 | 5 | 15 | 1 | 0 | 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 4 | 2 | 1 | 8 |
| 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 | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| TOTALS | 2337 | 69.5 | 20 | 211.5 | 40 | 87.5 | 227 | |
| PERCENT | 26.77% | 36.20% | 38.85% | |||||
| SATURDAY - 07/19/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 164.2 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water | 130 | 2 | 1 | 6 | 0 | 3 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 4 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 7:30 PM | 6 Russell Stover Candies | 360 | 16 | 10 | 52 | 0 | 42 | 4 |
| TOTALS | 2665 | 56.25 | 16.5 | 267.5 | 35 | 94 | 213.5 | |
| PERCENT | 19.00% | 40.15% | 32.05% | |||||
| FRIDAY - 07/18/2003 9:00 AM: Stationary Bike, 50 Mins (@ 152 BPM); Crunches | ||||||||
| WEIGHT: 165.2 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 10:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 10:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 10:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:00 PM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 12:00 PM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 12:00 PM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 12:00 PM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 12:00 PM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 2:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 2:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 2:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 2:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 2:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 4 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| TOTALS | 1761 | 27.25 | 3.5 | 221.5 | 37 | 76 | 175.25 | |
| PERCENT | 13.93% | 50.31% | 39.81% | |||||
| z | ||||||||
| THURSDAY - 07/17/2003 - 8:30 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 163.2 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 3 Russell Stover Candies | 180 | 8 | 5 | 26 | 0 | 21 | 2 |
| 7:30 PM | 12 Oz Broiled Angus Top Sirloin Steak | 789 | 47 | 19 | 0 | 0 | 0 | 85 |
| 7:30 PM | 1 Medium Baked Potato | 161 | 0 | 0 | 37 | 4 | 2 | 4 |
| 7:30 PM | 2 Tbsp Butter | 132 | 16 | 10 | 0 | 0 | 0 | 0 |
| 7:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 7:30 PM | 4 slices (100g) Fresh Baked Whole Wheat Bread | 277 | 5 | 1 | 52 | 7 | 0 | 11 |
| 7:30 PM | 1 Slice Cheesecake | 321 | 22 | 10 | 26 | 0 | 0 | 5 |
| 7:30 PM | 1 Irish Coffee | 117 | 0 | 0 | 16 | 0 | 0 | 0 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| TOTALS | 3534 | 121 | 49.5 | 287.5 | 36 | 70.5 | 249 | |
| PERCENT | 30.81% | 32.54% | 28.18% | |||||
| WEDNESDAY - 07/16/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 162.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 10:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 10:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 10:00 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:00 PM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 12:00 PM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 12:00 PM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 12:00 PM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 12:00 PM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 2:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 2:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 2:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 2:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 5:00 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 5:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 5:00 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 5:00 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 8:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 8:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 8:30 PM | 1 Lb Snow Crab | 550 | 8.25 | 0 | 0 | 0 | 0 | 110 |
| TOTALS | 2326 | 56 | 6 | 185.5 | 33.5 | 77.5 | 277 | |
| PERCENT | 21.67% | 31.90% | 47.64% | |||||
| TUESDAY - 07/15/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes | ||||||||
| WEIGHT: 162.2 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 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 | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 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 | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 2291 | 62.25 | 9 | 216 | 50 | 45 | 219 | |
| PERCENT | 24.45% | 37.71% | 38.24% | |||||
| MONDAY - 07/14/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 163.0 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 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 | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2257 | 65.5 | 16 | 195 | 41 | 84.5 | 228.5 | |
| PERCENT | 26.12% | 34.56% | 40.50% | |||||
| SUNDAY - 07/13/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 163.0 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:00 PM | 1/3 Cup (76g) Unpopped Popcorn w/ 2 Tbsp Soybean Oil | 460 | 31 | 4 | 54 | 14 | 0 | 8 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 4 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 9:30 PM | Chocolate With Almonds Bar (Carb Solutions) | 140 | 11 | 5 | 15 | 1 | 0 | 2 |
| TOTALS | 2381 | 76.25 | 13.5 | 241.5 | 48 | 76 | 216.25 | |
| PERCENT | 28.82% | 40.57% | 36.33% | |||||
| SATURDAY - 07/12/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 164.0 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 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 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 4 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 2105 | 46.75 | 7.25 | 208.5 | 37.5 | 44 | 212.5 | |
| PERCENT | 19.99% | 39.62% | 40.38% | |||||
| FRIDAY - 07/11/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 162.4 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 111 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 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 |