| THURSDAY - 06/30/2005 - 11:30 AM: Weight Training (Lower Body), 60 Minutes | ||||||||
| WEIGHT: 191.2 BODY FAT: 10% | 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 | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 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 | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:30 PM | 12 Oz Top Sirloin Steak, Trimmed | 732 | 34.5 | 13.5 | 0 | 0 | 0 | 99 |
| 7:30 PM | 1 Medium Baked Potato | 161 | 0 | 0 | 37 | 4 | 2 | 4 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 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 | 2496 | 65.75 | 16.5 | 207.5 | 25.5 | 73 | 270.75 | |
| PERCENT | 23.71% | 33.25% | 43.39% | |||||
| WEDNESDAY - 06/29/2005 - 7:30 AM: Elliptical, 50 Minutes @ 140 BPM - 7.9 Miles; Abs | ||||||||
| WEIGHT: 192.4 BODY FAT: 10% | 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 | 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 |
| 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 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:30 PM | 7 Oz (200g) Wild Catfish | 190 | 6 | 2 | 0 | 0 | 0 | 32 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 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 | 1769 | 49.25 | 5.5 | 144.5 | 32.5 | 57 | 208.25 | |
| PERCENT | 25.06% | 32.67% | 47.09% | |||||
| TUESDAY - 06/28/2005 - 11:30 AM: Weight Training (Upper Body: Back/Biceps/Traps), 60 Minutes | ||||||||
| WEIGHT: 191.6 BODY FAT: 10% | 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 | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 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 | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 6 Slices Roasted Turkey Breast (Butterball) | 75 | 0 | 0 | 3 | 0 | 0 | 15 |
| 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 | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 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 | 2251 | 49.25 | 4.5 | 235.5 | 31 | 76 | 232.5 | |
| PERCENT | 19.69% | 41.85% | 41.31% | |||||
| MONDAY - 06/27/2005 - 7:30 AM: Elliptical, 50 Minutes @ 136 BPM - 7.5 Miles | ||||||||
| WEIGHT: 191.6 BODY FAT: 10% | 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 | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 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 | 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 | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:30 PM | 7 Oz (200g) Wild Catfish | 190 | 6 | 2 | 0 | 0 | 0 | 32 |
| 7:30 PM | 2 Cups Classic Vegetable Mix (Bird's Eye) | 150 | 0 | 0 | 30 | 5 | 10 | 5 |
| 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 | 2043 | 49.5 | 5.5 | 195 | 42 | 76 | 229.5 | |
| PERCENT | 21.81% | 38.18% | 44.93% | |||||
| SUNDAY - 06/26/2005 - 11:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes | ||||||||
| WEIGHT: 191.8 BODY FAT: 10% | 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 | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 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 | |||||