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  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