| 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% | |||||