| SATURDAY - 05/31/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 163.4 BODY FAT: 9% | 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 | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 270 | 4.5 | 0.75 | 47 | 6 | 8 | 11.5 |
| 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 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 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 | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1835 | 44.25 | 6 | 180.5 | 31 | 46.75 | 180.5 | |
| PERCENT | 21.70% | 39.35% | 39.35% | |||||
| FRIDAY - 05/30/2003 - 8:00 AM: Stationary Bike, 45 Minutes (@ 150 BPM) | ||||||||
| WEIGHT: 163.0 BODY FAT: 9% | 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 | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1 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 |
| 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 |
| 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 | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1686 | 52 | 13.25 | 179 | 27 | 49.5 | 141 | |
| PERCENT | 27.76% | 42.47% | 33.45% | |||||
| THURSDAY - 05/29/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 163.6 BODY FAT: 9% | 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 | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 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 (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 270 | 4.5 | 0.75 | 47 | 6 | 8 | 11.5 |
| 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 | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 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 | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1804 | 42.75 | 6.25 | 136.5 | 23.5 | 41 | 211.25 | |
| PERCENT | 21.33% | 30.27% | 46.84% | |||||
| WEDNESDAY - 05/28/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 164.0 BODY FAT: 9% | 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 | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 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 |
| 10:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 1:00 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 4:00 PM | 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water | 220 | 3 | 1 | 6 | 0 | 2 | 46 |
| 4:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:00 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 4:00 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 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 | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 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 | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1760 | 47.5 | 7.5 | 167 | 34.5 | 49.25 | 190 | |
| PERCENT | 24.29% | 37.95% | 43.18% | |||||
| TUESDAY - 05/27/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 163.2 BODY FAT: 10% | 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 | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 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 (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 270 | 4.5 | 0.75 | 47 | 6 | 8 | 11.5 |
| 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 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 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 | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1711 | 38 | 12.75 | 159.5 | 20.5 | 44 | 181 | |
| PERCENT | 19.99% | 37.29% | 42.31% | |||||
| MONDAY - 05/26/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 162.8 BODY FAT: 10% | 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 | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 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 |
| 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 | 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 |
| 4:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 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 | ||||||||