WEDNESDAY - 04/30/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 167.2    BODY FAT: 12% 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 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 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
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 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1671 46.25 13.5 133.5 21.5 51.5 185.25
  PERCENT   24.91%   31.96%     44.34%
                 
                 
                 
  TUESDAY - 04/29/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 167.0   BODY FAT: 12% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
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 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
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 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 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Skim Milk 245 0.75 0.5 16.5 0 15 36.5
7:30 PM 8 Oz 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 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2155 55.25 8.25 136.5 13 49.75 266
  PERCENT   23.07%   25.34%     49.37%
                 
                 
                 
  MONDAY - 04/28/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 167.0   BODY FAT: 12% 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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Smart Deli Meatless Bologna (Lightlife) 65 0 0 2.5 0 0.5 13
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 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 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 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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1561 24.75 4 177 25.5 50 169.25
  PERCENT   14.27%   45.36%     43.37%
                 
                 
                 
  SUNDAY - 04/27/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 167.0   BODY FAT: 12% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:00 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
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
10:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 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 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
2:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
2:00 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
2:00 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
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 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
8:00 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
8:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1625 42 10.5 127.5 19 47.25 187
  PERCENT   23.26%   31.38%     46.03%
                 
                 
                 
  SATURDAY - 04/26/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stair Climber (HIIT), 12 Minutes
  WEIGHT: 167.6   BODY FAT: 12% 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 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 20 Spears Asparagus 100 0 0 16 8 8 8
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
5:30 PM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
5:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz 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 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1701 33 6 127 18.5 44 216.5
  PERCENT   17.46%   29.86%     50.91%
                 
                 
                 
  FRIDAY - 04/25/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 167.6   BODY FAT: 12% 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 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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Smart Deli Meatless Bologna (Lightlife) 65 0 0 2.5 0 0.5 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 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 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1366 17.75 3 149.5 24.5 49.5 162.25
  PERCENT   11.69%   43.78%     47.51%
                 
                 
                 
  THURSDAY - 04/24/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stair Climber (HIIT), 12 Minutes      
  WEIGHT: 167.4    BODY FAT: 12% 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 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
4:00 PM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
4:00 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 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1535 33.25 12.5 138 22 42.75 168
  PERCENT   19.50%   35.96%     43.78%
                 
                 
                 
  WEDNESDAY - 04/23/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 168.8    BODY FAT: 12% 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
2:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
2:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
2:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
6:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
6:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
8:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
8:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
8:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1471 30.5 7 146 21.5 46 163.75
  PERCENT   18.66%   39.70%     44.53%
                 
                 
                 
  TUESDAY - 04/22/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber (HIIT), 12 Minutes  
  WEIGHT: 168.8     BODY FAT: 12% 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 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz 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 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1570 42 7 94 12.5 34.25 201.5
  PERCENT   24.08%   23.95%     51.34%
                 
                 
                 
  MONDAY - 04/21/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 169.0   BODY FAT: 12% 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 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
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 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 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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1441 17.75 3 167 32.5 55 163.25
  PERCENT   11.09%   46.36%     45.32%
                 
                 
                 
  SUNDAY - 04/20/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stair Climber (HIIT), 12 Minutes
  WEIGHT: 169.6   BODY FAT: 12% 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 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
5:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
5:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
8:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
8:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
8:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1550 41 14 95.5 10.5 35.75 192.5
  PERCENT   23.81%   24.65%     49.68%
                 
                 
                 
  SATURDAY - 04/19/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 169.2   BODY FAT: 12% 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
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 1 Hamburger Roll (Pepperidge Farm) 120 2.5 1 21 1 3 5
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
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1471 21.5 4 126 22 35.5 196
  PERCENT   13.15%   34.26%     53.30%
                 
                 
                 
  FRIDAY - 04/18/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 170.4   BODY FAT: 12% 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 Smart Deli Meatless Bologna (Lightlife) 65 0 0 2.5 0 0.5 13
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
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
8:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1395 18.25 4 135.5 22 41.75 183.5
  PERCENT   11.77%   38.85%     52.62%
                 
                 
                 
  THURSDAY - 04/17/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stair Climber (HIIT), 12 Minutes      
  WEIGHT: 170.8    BODY FAT: 13% 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 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
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 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1471 32.75 12 121.5 21 37.5 169.75
  PERCENT   20.04%   33.04%     46.16%
                 
                 
                 
  WEDNESDAY - 04/16/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 170.8    BODY FAT: 13% 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
12:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
6:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
6:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
8:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
8:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1430 23.75 5 141 20 42.25 170.5
  PERCENT   14.95%   39.44%     47.69%
                 
                 
                 
  TUESDAY - 04/15/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber (HIIT), 12 Minutes  
  WEIGHT: 170.8     BODY FAT: 13% 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 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
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
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 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1436 17 2 151.5 29.5 53 162.5
  PERCENT   10.65%   42.20%     45.26%
                 
                 
                 
  MONDAY - 04/14/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 171.8   BODY FAT: 13% 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 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 Bologna (Lightlife) 65 0 0 2.5 0 0.5 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 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1471 32.25 11.5 155.5 24.5 51.5 150.25
  PERCENT   19.73%   42.28%     40.86%
                 
                 
                 
  SUNDAY - 04/13/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes        
  WEIGHT: 171.8   BODY FAT: 13% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 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 (Boca) 80 4 0 5 3 1 8
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 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 Bologna (Lightlife) 65 0 0 2.5 0 0.5 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
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz 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 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1715 36.25 6 143.5 16.5 34.75 206
  PERCENT   19.02%   33.47%     48.05%
                 
                 
                 
  SATURDAY - 04/12/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 172.4   BODY FAT: 13% 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 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 1/2 Oz Mixed Nuts (Peanuts, Cashews, Almonds, Brazils, Fiberts, Pecans)85 85 7.5 1 3 1 0.5 3
6:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1486 21.75 4 168 36 57.5 163.25
  PERCENT   13.17%   45.22%     43.94%
                 
                 
                 
  FRIDAY - 04/11/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 171.2   BODY FAT: 13% 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
12:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 Smart Deli Meatless Bologna (Lightlife) 65 0 0 2.5 0 0.5 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
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
7:30 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 24 Oz Beer (Red Stripe) 300 0 0 30 0 0 2
  TOTALS 2258 28 3 176 25 48.5 285
  PERCENT   11.16%   31.18%     50.49%
                 
                 
                 
  THURSDAY - 04/10/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stair Climber (HIIT), 12 Minutes      
  WEIGHT: 172.2    BODY FAT: 13% 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 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1581 35.25 12.5 126.5 22.5 38.5 189.75
  PERCENT   20.07%   32.01%     48.01%
                 
                 
                 
  WEDNESDAY - 04/09/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 172.8    BODY FAT: 13% 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 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 Bologna (Lightlife) 65 0 0 2.5 0 0.5 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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1395 11.25 2 172.5 23.5 46.75 161.5
  PERCENT   7.26%   49.46%     46.31%
                 
                 
                 
  TUESDAY - 04/08/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber (HIIT), 12 Minutes  
  WEIGHT: 173.8     BODY FAT: 13% 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 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
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
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 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1436 17 2 151.5 29.5 53 162.5
  PERCENT   10.65%   42.20%     45.26%
                 
                 
                 
  MONDAY - 04/07/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 173.8   BODY FAT: 13% 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
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 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 Bologna (Lightlife) 65 0 0 2.5 0 0.5 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 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1471 32.25 11.5 155.5 24.5 51.5 150.25
  PERCENT   19.73%   42.28%     40.86%
                 
                 
                 
  SUNDAY - 04/06/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes        
  WEIGHT: 174.8   BODY FAT: 14% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 (Boca) 80 4 0 5 3 1 8
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 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
5:00 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
8:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
8:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
8:00 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1490 33.75 5 118 22 33.25 180
  PERCENT   20.39%   31.68%     48.32%
                 
                 
                 
  SATURDAY - 04/05/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 174.8   BODY FAT: 14% 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
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 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 Bologna (Lightlife) 65 0 0 2.5 0 0.5 13
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:30 PM 12 Oz Beer (Red Stripe) 150 0 0 15 0 0 1
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 2316 29 3 201 27 54.5 289
  PERCENT   11.27%   34.72%     49.91%
                 
                 
                 
  FRIDAY - 04/04/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 174.6   BODY FAT: 14% 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
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 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
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 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
7:30 PM 8 Oz 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 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1565 32.25 5 167.5 32.5 52.75 163.5
  PERCENT   18.55%   42.81%     41.79%
                 
                 
                 
  THURSDAY - 04/03/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stationary Bike, 12 Minutes (HIIT)    
  WEIGHT: 174.8    BODY FAT: 14% 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
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
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 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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1496 23.25 3 154 21 44.25 164.75
  PERCENT   13.99%   41.18%     44.05%
                 
                 
                 
  WEDNESDAY - 04/02/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 175.8    BODY FAT: 14% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:00 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 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
9:30 AM 1 Medium Banana 110 0 0 29 1 21 1
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
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 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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1476 37.75 13.5 128.5 23.5 50 161
  PERCENT   23.02%   34.82%     43.63%
                 
                 
                 
  TUESDAY - 04/01/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber (HIIT), 12 Minutes  
  WEIGHT: 176.2     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 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 1 Hamburger Roll (Pepperidge Farm) 120 2.5 1 21 1 3 5
1:30 PM 1 Griller Meatless Hamburger Patty (Morningstar Farms) 140 6 1 5 2 1 15
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
7:30 PM 8 Oz 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 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1555 34.25 6.5 126.5 12.5 31.75 177
  PERCENT   19.82%   32.54%     45.53%