FRIDAY - 04/30/2004 - 7:30 AM:  No Workout - Recovering from surgery              
  WEIGHT: 168.2  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 10g Glutamine Powder 36 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
2:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
8:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2500 65.25 34 277 32 105 170
  PERCENT   23.49%   44.32%     27.20%
                 
z                
                 
  THURSDAY - 04/29/2004 - 7:30 AM:  No Workout - Recovering from surgery              
  WEIGHT: 167.8    BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
10:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
10:30 AM 10g Glutamine Powder 36 0 0 0 0 0 0
10:30 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
12:30 PM 2 Cups Chunky Classic Chicken Noodle (Campbell's) 200 5 2 32 4 6 18
12:30 PM 15 Premium Saltine Crackers With Multigrain (Nabisco) 180 4.5 0 30 2 0 3
12:30 PM 3 Russell Stover Candies 180 8 5 26 0 21 2
7:00 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
7:30 PM 6 Russell Stover Candies 360 16 10 52 0 42 4
  TOTALS 2119 59.25 26.5 262 46 127.5 153
  PERCENT   25.17%   49.46%     28.88%
                 
                 
                 
  WEDNESDAY - 04/28/2004 - 7:30 AM: No Workout - Hernia Surgery              
  WEIGHT: 166.6    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM HERNIA SURGERY              
12:00 PM 8 Oz Apple Juice 120 0 0 30 0 26 0
1:30 PM 2 Cups Chunky Classic Chicken Noodle (Campbell's) 200 5 2 32 4 6 18
1:30 PM 15 Premium Saltine Crackers With Multigrain (Nabisco) 180 4.5 0 30 2 0 3
6:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
6:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
7:30 PM 3 Russell Stover Candies 180 8 5 26 0 21 2
9:30 PM 10g Glutamine Powder 36 0 0 0 0 0 0
  TOTALS 1284 31.5 14 170 13 62.5 88
  PERCENT   22.08%   52.96%     27.41%
                 
                 
                 
  TUESDAY - 04/27/2004 - 7:30 AM: Elliptical, 50 Minutes @ 155 BPM - 9.3 Miles            
  WEIGHT: 166.6   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1803 17.25 1 226.5 24 47 188.5
  PERCENT   8.61%   50.25%     41.82%
                 
                 
                 
  MONDAY - 04/26/2004 - 7:30 AM:  No Workout (Pre-op for hernia surgery)              
  WEIGHT: 167.2   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1827 21 1 198 35 70.5 227.5
  PERCENT   10.34%   43.35%     49.81%
                 
                 
                 
  SUNDAY - 04/25/2004 -  Rest - No Workout              
  WEIGHT: 166.8   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Ear Corn 120 2 0 22 3 13 4
  TOTALS 1964 33.5 7 214 33 81 218.5
  PERCENT   15.35%   43.58%     44.50%
                 
                 
                 
  SATURDAY - 04/24/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 155 BPM - 9.3 Miles            
  WEIGHT: 167.4  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2036 28.5 8.5 265.5 29 54 188
  PERCENT   12.60%   52.16%     36.94%
                 
                 
                 
  FRIDAY - 04/23/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 165.2  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
8:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 3087 69 34.5 318 38 97 263.5
  PERCENT   20.12%   41.21%     34.14%
                 
z                
                 
  THURSDAY - 04/22/2004 - 7:30 AM:  No Workout              
  WEIGHT: 165.8    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
7:00 PM 12 Oz Red Wine 240 0 0 4 0 4 0
8:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2466 67.25 24 215.5 18 50 198.5
  PERCENT   24.54%   34.96%     32.20%
                 
                 
                 
  WEDNESDAY - 04/21/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 166.4    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2190 33 7.5 207 40 77.5 273.5
  PERCENT   13.56%   37.81%     49.95%
                 
                 
                 
  TUESDAY - 04/20/2004 - 7:30 AM: No Workout              
  WEIGHT: 166.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
10:30 AM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 2103 17 1 260.5 21 74 224
  PERCENT   7.28%   49.55%     42.61%
                 
                 
                 
  MONDAY - 04/19/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 167.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1 Ear Corn 120 2 0 22 3 13 4
  TOTALS 1947 16.5 0.5 211 38 82 250.5
  PERCENT   7.63%   43.35%     51.46%
                 
                 
                 
  SUNDAY - 04/18/2004 -  Rest - No Workout              
  WEIGHT: 167.8   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2027 45.5 9 202 35 70.5 219.5
  PERCENT   20.20%   39.86%     43.32%
                 
                 
                 
  SATURDAY - 04/17/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 157 BPM - 9.3 Miles            
  WEIGHT: 167.4  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2216 52.5 21.5 263.5 39 54 188
  PERCENT   21.32%   47.56%     33.94%
                 
                 
                 
  FRIDAY - 04/16/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 166.0  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
8:00 PM 3 Lindor Truffles (Lindt) 220 17 12 16 0 15 2
8:00 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 3487 110 59.5 332 48 112 265.5
  PERCENT   28.39%   38.08%     30.46%
                 
z                
                 
  THURSDAY - 04/15/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 166.2    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2362 39.25 11 204.5 29 69 282.5
  PERCENT   14.96%   34.63%     47.84%
                 
                 
                 
  WEDNESDAY - 04/14/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 167.8    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 2032 45.75 9.5 207 41 72 214.5
  PERCENT   20.26%   40.75%     42.22%
                 
                 
                 
  TUESDAY - 04/13/2004 - 7:30 AM: Elliptical, 50 Minutes @ 156 BPM - 8.7 Miles            
  WEIGHT: 167.6   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1766 16.75 1.5 223.5 29 42 182.5
  PERCENT   8.54%   50.62%     41.34%
                 
                 
                 
  MONDAY - 04/12/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 168.2   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2060 21.5 1.5 228 41 92.5 252.5
  PERCENT   9.39%   44.27%     49.03%
                 
                 
                 
  SUNDAY - 04/11/2004 -  Rest - No Workout              
  WEIGHT: 168.8   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2027 45.5 9 202 35 70.5 219.5
  PERCENT   20.20%   39.86%     43.32%
                 
                 
                 
  SATURDAY - 04/10/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 176 BPM - 10.2 Miles            
  WEIGHT: 168.6  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1926 17.75 1.5 227.5 29 48 212.5
  PERCENT   8.29%   47.25%     44.13%
                 
                 
                 
  FRIDAY - 04/09/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 167.6  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
  TOTALS 2827 57 27.5 280 38 91 255.5
  PERCENT   18.15%   39.62%     36.15%
                 
z                
                 
  THURSDAY - 04/08/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 167.0    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 2799 40.25 11 218.5 32 84.5 315.5
  PERCENT   12.94%   31.23%     45.09%
                 
                 
                 
  WEDNESDAY - 04/07/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 167.0    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2150 46 9.5 203 40 71.5 243.5
  PERCENT   19.26%   37.77%     45.30%
                 
                 
                 
  TUESDAY - 04/06/2004 - 7:30 AM: Elliptical, 50 Minutes @ 156 BPM - 9.1 Miles            
  WEIGHT: 168.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1886 17.75 1.5 178.5 25 48 243.5
  PERCENT   8.47%   37.86%     51.64%
                 
                 
                 
  MONDAY - 04/05/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 167.0   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
8:30 PM 56.8g Whey Protein Supplement (All The Whey) w/ 2 Cups Water 216 2 1 4 0 4 44
9:00 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
  TOTALS 2176 23.25 2.5 207 40 81.5 293
  PERCENT   9.62%   38.05%     53.86%
                 
                 
                 
  SUNDAY - 04/04/2004 -  Rest - No Workout              
  WEIGHT: 168.0   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1767 44.25 9 177 35 70.5 184
  PERCENT   22.54%   40.07%     41.65%
                 
                 
                 
  SATURDAY - 04/03/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 156 BPM - 8.8 Miles            
  WEIGHT: 167.6  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1776 16.5 1.5 227.5 29 48 180
  PERCENT   8.36%   51.24%     40.54%
                 
                 
                 
  FRIDAY - 04/02/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 166.4  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
  TOTALS 2737 62.75 28.5 280 38 91 223
  PERCENT   20.63%   40.92%     32.59%
                 
z                
                 
  THURSDAY - 04/01/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 167.2    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2262 45.25 12 200.5 29 63 252.5
  PERCENT   18.00%   35.46%     44.65%