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%
                 
z                
                 
  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%
                 
z                
                 
  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%
                 
z