| MONDAY - 03/31/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 176.0 BODY FAT: 14% | 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 12:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 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 | 4 Slices Smart Deli Meatless Roast Turkey (Lightlife) | 65 | 0 | 0 | 4 | 0 | 1.25 | 13 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1466 | 18.25 | 4.5 | 170 | 30.5 | 61.25 | 155.25 | |
| PERCENT | 11.20% | 46.38% | 42.36% | |||||
| SUNDAY - 03/30/2003 - 9:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stair Climber (HIIT), 12 Minutes | ||||||||
| WEIGHT: 176.6 BODY FAT: 14% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 10:00 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 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 | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 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 |
| 2:30 PM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1761 | 36.5 | 13 | 178.5 | 26.5 | 71 | 172.5 | |
| PERCENT | 18.65% | 40.55% | 39.18% | |||||
| SATURDAY - 03/29/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 176.4 BODY FAT: 14% | 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 |
| 12:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 12:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 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 | 4 Slices Smart Deli Meatless Roast Turkey (Lightlife) | 65 | 0 | 0 | 4 | 0 | 1.25 | 13 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:30 PM | 8 Oz Grilled Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1631 | 29.75 | 6.5 | 163 | 29 | 36.75 | 181 | |
| PERCENT | 16.42% | 39.98% | 44.39% | |||||
| FRIDAY - 03/28/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 177.4 BODY FAT: 14% | 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 |
| 11:00 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 |
| 11:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 2:00 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 4:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 8:00 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 8:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1461 | 17.25 | 4.5 | 171 | 36.5 | 60 | 154.25 | |
| PERCENT | 10.63% | 46.82% | 42.23% | |||||
| THURSDAY - 03/27/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stationary Bike, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 176.6 BODY FAT: 15% | 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 |
| 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 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1836 | 42.75 | 14 | 175 | 20.5 | 60 | 182 | |
| PERCENT | 20.96% | 38.13% | 39.65% | |||||
| WEDNESDAY - 03/26/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 176.4 BODY FAT: 15% | 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 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 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 |
| 7:30 PM | 1.5 Lbs Snow Crab | 825 | 12.5 | 0 | 0 | 0 | 0 | 165 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 7:30 PM | 36 Oz Beer (Red Stripe) | 450 | 0 | 0 | 45 | 0 | 0 | 3 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2581 | 24.75 | 4.5 | 213 | 36 | 56.5 | 301 | |
| PERCENT | 8.63% | 33.01% | 46.65% | |||||
| TUESDAY - 03/25/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 178.6 BODY FAT: 17% | 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 |