SUNDAY - 08/31/2003 - 9:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches
	WEIGHT: 166.8   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
10:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
10:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
12:00 PM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
12:00 PM	1 Medium Banana	110	0	0	29	1	21	1
12:00 PM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
12:00 PM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
12:00 PM	8 Oz Orange Juice	110	0	0	26	0	22	2
3:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
3:00 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
3:00 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
3:00 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
5:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
5:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
5:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
5:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
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	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
9:30 PM	Chocolate With Almonds Bar (Carb Solutions)	140	11	5	15	1	0	3
	TOTALS	2436	83.5	20.5	211.5	38	83.5	236
	PERCENT		30.85%		34.73%			38.75%
	SATURDAY - 08/30/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 168.0  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
10:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
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	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
7:30 PM	Chocolate With Almonds Bar (Zcarb)	176	11	5	15	9	0	9
	TOTALS	2651	68.25	14	259.5	48	65	262.5
	PERCENT		23.17%		39.16%			39.61%
	FRIDAY - 08/29/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 165.8  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	1 Five Cheese & Tomato Pizza (California Pizza Kitchen)	960	45	27	87	3	18	54
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
9:30 PM	Chocolate With Almonds Bar (Carb Solutions)	140	11	5	15	1	0	3
	TOTALS	3126	97.25	37	328.5	39	94.5	215
	PERCENT		28.00%		42.03%			27.51%
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	THURSDAY - 08/28/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 164.6    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
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	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	8 Oz Steamed Shrimp	200	2.5	0	0	0	0	45
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2432	51.75	8	248.5	36.5	72	252.75
	PERCENT		19.15%		40.87%			41.57%
	WEDNESDAY - 08/27/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT); Crunches
	WEIGHT: 165.2    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
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
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	2 Tbsp Reduced Fat Sour Cream	45	3.5	2.5	2	0	2	1
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
9:30 PM	Chocolate With Almonds Bar (Zcarb)	176	11	5	15	9	0	9
	TOTALS	2512	84.5	21.5	218.5	46	87.5	240
	PERCENT		30.27%		34.79%			38.22%
	TUESDAY - 08/26/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 164.6   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
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	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
9:30 PM	Chocolate With Almonds Bar (Zcarb)	176	11	5	15	9	0	9
	TOTALS	2581	69.25	15	237.5	47	48	259.5
	PERCENT		24.15%		36.81%			40.22%
	MONDAY - 08/25/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT)
	WEIGHT: 164.6   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
9:30 PM	Chocolate With Almonds Bar (Carb Solutions)	140	11	5	15	1	0	3
	TOTALS	2271	62.75	12	252.5	40.5	81	206.25
	PERCENT		24.87%		44.47%			36.33%
	SUNDAY - 08/24/2003 - 9:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches
	WEIGHT: 166.0   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
10:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
10:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
12:00 PM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
12:00 PM	1 Medium Banana	110	0	0	29	1	21	1
12:00 PM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
12:00 PM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
12:00 PM	8 Oz Orange Juice	110	0	0	26	0	22	2
3:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
3:00 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
3:00 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
3:00 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
5:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
5:30 AM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
5:30 AM	1 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
5:30 AM	1 Oz Almonds	160	15	1.5	6	3	0	6
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	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
	TOTALS	2336	73.5	16.5	202.5	37	87.5	231
	PERCENT		28.32%		34.67%			39.55%
	SATURDAY - 08/23/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 166.0  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
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	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
	TOTALS	2405	58.25	10	221.5	38	48	250.5
	PERCENT		21.80%		36.84%			41.66%
	FRIDAY - 08/22/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 163.0  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	1 Five Cheese & Tomato Pizza (California Pizza Kitchen)	960	45	27	87	3	18	54
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
10:30 PM	Chocolate With Almonds Bar (Carb Solutions)	140	11	5	15	1	0	3
	TOTALS	3166	98.25	38	334.5	39	98.5	213
	PERCENT		27.93%		42.26%			26.91%
z
	THURSDAY - 08/21/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 163.6    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
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
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	8 Oz Steamed Shrimp	200	2.5	0	0	0	0	45
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2302	58.75	10	168.5	31.5	49	271.75
	PERCENT		22.97%		29.28%			47.22%
	WEDNESDAY - 08/20/2003 - 7:30 AM: Stair Climber, 23 Minutes (HIIT); Crunches
	WEIGHT: 164.6    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
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
9:00 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
9:00 AM	1 Medium Banana	110	0	0	29	1	21	1
9:00 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:00 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
9:00 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
1:00 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
1:00 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:00 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
4:00 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:00 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:00 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:00 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
8:00 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
8:00 PM	2 Tbsp Reduced Fat Sour Cream	45	3.5	2.5	2	0	2	1
8:00 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
	TOTALS	2336	73.5	16.5	203.5	37	87.5	231
	PERCENT		28.32%		34.85%			39.55%
	TUESDAY - 08/19/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 165.2   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
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
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 Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	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	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
	TOTALS	2395	49.75	8.25	242.5	37.5	65	250.5
	PERCENT		18.70%		40.50%			41.84%
	MONDAY - 08/18/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT)
	WEIGHT: 164.6   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
7:30 PM	24 Oz Beer (Red Stripe)	300	0	0	30	0	0	2
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2431	51.75	7	267.5	39.5	81	205.25
	PERCENT		19.16%		44.01%			33.77%
	SUNDAY - 08/17/2003 - 9:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 166.0   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
10:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
10:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
12:00 PM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
12:00 PM	1 Medium Banana	110	0	0	29	1	21	1
12:00 PM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
12:00 PM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
12:00 PM	8 Oz Orange Juice	110	0	0	26	0	22	2
3:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
3:00 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
3:00 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
3:00 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
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
6:00 PM	1 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
6:00 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
6:00 PM	1 "Fudge Lite" Fudgesickle (Blue Bunny)	35	0	0	9	0	3	2
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	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
	TOTALS	2291	66	15.75	208.5	35.5	90.5	230
	PERCENT		25.93%		36.40%			40.16%
	SATURDAY - 08/16/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 167.2  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	8 Oz 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	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
	TOTALS	2325	50.75	9.25	218.5	36.5	48	247.5
	PERCENT		19.65%		37.59%			42.58%
	FRIDAY - 08/15/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 164.4  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	1 Five Cheese & Tomato Pizza (California Pizza Kitchen)	960	45	27	87	3	18	54
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
10:00 PM	Chocolate With Almonds Bar (Carb Solutions)	140	11	5	15	1	0	3
	TOTALS	3086	90.75	37.25	331.5	37.5	98.5	210
	PERCENT		26.47%		42.97%			27.22%
z
	THURSDAY - 08/14/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 164.2    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
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
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	8 Oz Steamed Shrimp	200	2.5	0	0	0	0	45
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
10:00 PM	Chocolate With Almonds Bar (Carb Solutions)	140	11	5	15	1	0	3
	TOTALS	2442	69.75	15	183.5	32.5	49	274.75
	PERCENT		25.71%		30.06%			45.00%
	WEDNESDAY - 08/13/2003 - 8:00 AM: Stationary Bike,  50 Mins (@ 152 BPM); Crunches
	WEIGHT: 164.6    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	64g Whey Protein Supplement (Prolab) w/ 2 Cups Water	260	4	2	12	0	6	44
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
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
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	2 Tbsp Reduced Fat Sour Cream	45	3.5	2.5	2	0	2	1
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
	TOTALS	2336	73.5	16.5	203.5	37	87.5	231
	PERCENT		28.32%		34.85%			39.55%
	TUESDAY - 08/12/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 163.0   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
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
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	8 Oz 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	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
	TOTALS	2395	49.75	8.25	242.5	37.5	65	250.5
	PERCENT		18.70%		40.50%			41.84%
	MONDAY - 08/11/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT)
	WEIGHT: 165.4   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
1:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
1:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
4:30 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
4:30 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2254	60.75	10	184.5	40.5	75	260.25
	PERCENT		24.26%		32.74%			46.18%
	SUNDAY - 08/10/2003 - 8:30 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 165.6   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
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
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	4	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	2 Tbsp Reduced Fat Sour Cream	45	3.5	2.5	2	0	2	1
7:30 PM	24 Oz Beer (Red Stripe)	300	0	0	30	0	0	2
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
	TOTALS	2476	65	15.75	221.5	35.5	81.5	221
	PERCENT		23.63%		35.78%			35.70%
	SATURDAY - 08/09/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 166.0  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water	110	1.5	0.5	3	0	1	23
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
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	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	8 Oz 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	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
10:00 PM	Chocolate With Almonds Bar (Carb Solutions)	140	11	5	15	1	0	3
	TOTALS	2425	59.25	12.75	253.5	38.5	64	230.5
	PERCENT		21.99%		41.81%			38.02%
	FRIDAY - 08/08/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 162.4  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
1:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
1:30 PM	1 Tbsp Natural Peanut Butter (Smucker's)	100	8	1	3.5	1	1	3.5
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	1 BBQ Chicken Pizza (California Pizza Kitchen)	840	27	13.5	99	3	27	51
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
	TOTALS	2886	68.75	18.75	326	37.5	104.5	209.5
	PERCENT		21.44%		45.18%			29.04%
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	THURSDAY - 08/07/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 164.0    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	32g Whey Protein Supplement (Prolab) w/ 1 Cup Water	130	2	1	6	0	3	22
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
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	1 Tbsp Natural Peanut Butter (Smucker's)	100	8	1	3.5	1	1	3.5
1:30 PM	Chocolate With Almonds Bar (Zcarb)	176	11	5	15	9	0	9
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
7:30 PM	8 Oz Steamed Shrimp	200	2.5	0	0	0	0	45
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2288	60.75	13.5	175	38.5	47	256.25
	PERCENT		23.90%		30.59%			44.80%
	WEDNESDAY - 08/06/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches
	WEIGHT: 164.0    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
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
12:00 PM	1 Tbsp Natural Peanut Butter (Smucker's)	100	8	1	3.5	1	1	3.5
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	8 Oz 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	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
	TOTALS	2174	50.75	6.25	237	41.5	77	215.5
	PERCENT		21.01%		43.61%			39.65%
	TUESDAY - 08/05/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 162.6   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	26g Whey Protein Supplement (Bioplex) w/ 1 Cup Water	100	1	0.5	2	0	1	20
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	12g Sugar-Free Psyllium Fiber (Konsyl)	6	0	0	0	10	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	2 Tbsp Reduced Fat Sour Cream	45	3.5	2.5	2	0	2	1
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
9:30 PM	Chocolate With Almonds Bar (Zcarb)	176	11	5	15	9	0	9
	TOTALS	2466	74	21.25	234.5	49.5	50.5	219.5
	PERCENT		27.01%		38.04%			35.60%
	MONDAY - 08/04/2003 - 8:00 AM: Stationary Bike, 23 Mins (HIIT)
	WEIGHT: 163.4   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
1:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
1:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
4:30 PM	1 Tbsp Natural Peanut Butter (Smucker's)	100	8	1	3.5	1	1	3.5
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	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
9:30 PM	Chocolate With Almonds Bar (Zcarb)	176	11	5	15	9	0	9
	TOTALS	2327	76.25	14.25	196	44	76	234.75
	PERCENT		29.49%		33.69%			40.35%
	SUNDAY - 08/03/2003 - 9:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 163.8   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
10:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
10:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
12:00 PM	1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
12:00 PM	1 Medium Banana	110	0	0	29	1	21	1
12:00 PM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
12:00 PM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
12:00 PM	8 Oz Orange Juice	110	0	0	26	0	22	2
2:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
2:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
2:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
2:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
2:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
5:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
5:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
5:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
5:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
9:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
9:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
9:30 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
	TOTALS	2034	42.75	6.25	230.5	40.5	74	201
	PERCENT		18.92%		45.33%			39.53%
	SATURDAY - 08/02/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 163.6  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water	110	1.5	0.5	3	0	1	23
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
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	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
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 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
4:30 PM	1/2 Oz Almonds	80	7.5	0.75	3	1.5	0	3
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	2 Tbsp Reduced Fat Sour Cream	45	3.5	2.5	2	0	2	1
7:30 PM	20 Spears Asparagus	100	0	0	16	8	8	8
	TOTALS	2402	62.75	16.25	246.5	38.5	70.5	216.5
	PERCENT		23.51%		41.05%			36.05%
	FRIDAY - 08/01/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 163.4  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	32g Whey Protein Supplement (Prolab) w/ 1 Cup Water	130	2	1	6	0	3	22
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
1:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
1:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
1:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
4:30 PM	24g Whey Protein Supplement (Designer Whey) w/ 1 Cup Water	90	1.5	1	2	0	0	17.5
4:30 PM	24g Whey Protein Supplement (Designer Whey) w/ 1 Cup Water	90	1.5	1	2	0	0	17.5
4:30 PM	26g Whey Protein Supplement (Bioplex) w/ 1 Cup Water	100	1	0.5	2	0	1	20
4:30 PM	30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water	110	1.5	0.5	3	0	1	23
7:30 PM	1 Five Cheese & Tomato Pizza (California Pizza Kitchen)	960	45	27	87	3	18	54
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
	TOTALS	2716	67.5	32.5	237.5	29	96.5	247.5
	PERCENT		22.37%		34.98%			36.45%
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