| SUNDAY - 10/31/2004 - Rest - No Workout | ||||||||
| WEIGHT: 185.6 BODY FAT: 11% | 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 |
| 9:30 AM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 9:30 AM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 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 |
| 1:30 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 2 Oz Almonds | 320 | 30 | 3 | 12 | 6 | 0 | 12 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:30 PM | 12 Oz Grilled Pork Tenderloin | 588 | 21 | 7 | 0 | 0 | 0 | 95 |
| 7:30 PM | 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) | 285 | 0.75 | 0 | 61.5 | 1.5 | 1.5 | 9 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 7:30 PM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 PM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 3061 | 90.25 | 19 | 287.5 | 42 | 104 | 306.75 | |
| PERCENT | 26.54% | 37.57% | 40.08% | |||||
| SATURDAY - 10/30/2004 - 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 186.0 BODY FAT: 11% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 8:00 AM | 12g Glutamine Peptide Powder (Kent Nutrition) | 49 | 1 | 0 | 1 | 0 | 0 | 9 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:15 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:15 AM | 30g Dextrose Monohydrate (Kent Nutrition) | 120 | 0 | 0 | 30 | 0 | 30 | 0 |
| 9:15 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 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 | 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 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 2 Oz Almonds | 320 | 30 | 3 | 12 | 6 | 0 | 12 |
| 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 |
| 7:00 PM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 7:30 PM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:00 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| TOTALS | 2876 | 90.75 | 15.5 | 265.5 | 37 | 85 | 271.5 | |
| PERCENT | 28.40% | 36.93% | 37.76% | |||||
| FRIDAY - 10/29/2004 - 8:00 AM: Elliptical, 50 Minutes @ 144 BPM - 7.8 Miles | ||||||||
| WEIGHT: 182.6 BODY FAT: 11% | 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 |
| 9:30 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 9:30 AM | 5g Creatine Monohydrate Powder (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 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 |
| 9:30 AM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (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 | 2 Oz Almonds | 320 | 30 | 3 | 12 | 6 | 0 | 12 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:30 PM | 5 Slices Peperoni Pizza (Papa John's) | 1650 | 70 | 22.5 | 195 | 10 | 25 | 70 |
| 7:30 PM | 24 Oz Beer (Heineken) | 300 | 0 | 0 | 23 | 0 | 0 | 3 |
| 8:00 PM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 3898 | 126.5 | 27.5 | 447 | 50 | 117 | 239.5 | |
| PERCENT | 29.21% | 45.87% | 24.58% | |||||
| THURSDAY - 10/28/2004 - 8:00 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 182.2 BODY FAT: 11% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 8:00 AM | 12g Glutamine Peptide Powder (Kent Nutrition) | 49 | 1 | 0 | 1 | 0 | 0 | 9 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:15 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:15 AM | 30g Dextrose Monohydrate (Kent Nutrition) | 120 | 0 | 0 | 30 | 0 | 30 | 0 |
| 9:30 AM | 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 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 | 2 Oz Almonds | 320 | 30 | 3 | 12 | 6 | 0 | 12 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 12 Oz Top Sirloin Steak, Trimmed | 732 | 34.5 | 13.5 | 0 | 0 | 0 | 99 |
| 7:00 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 |
| TOTALS | 2820 | 95.25 | 20 | 165.5 | 28.5 | 78 | 326.75 | |
| PERCENT | 30.40% | 23.48% | 46.35% | |||||
| WEDNESDAY - 10/20/2004 - 7:30 AM: Abs | ||||||||
| WEIGHT: 182.2 BODY FAT: 11% | 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 |
| 9:15 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 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 |
| 9:30 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 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 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 2 Oz Almonds | 320 | 30 | 3 | 12 | 6 | 0 | 12 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 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 |