WEDNESDAY - 12/31/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 175.4    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:00 PM 12 Oz Red Wine 240 0 0 4 0 4 0
  TOTALS 1996 43.5 11.5 162.5 32 67.5 190
  PERCENT   19.61%   32.57%     38.08%
                 
                 
                 
  TUESDAY - 12/30/2003 - 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 175.4   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
12:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1610 31.25 3.5 169 52 62 175.5
  PERCENT   17.47%   41.99%     43.60%
                 
                 
                 
  MONDAY - 12/29/2003 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 176.2   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1771 44.75 5 150.5 32.5 59 200.25
  PERCENT   22.74%   33.99%     45.23%
                 
                 
                 
  SUNDAY - 12/28/2003 -  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 176.6   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
  TOTALS 2152 58.25 28.5 202.5 45 73.5 164
  PERCENT   24.36%   37.64%     30.48%
                 
                 
                 
  SATURDAY - 12/27/2003 7:30 AM:  No Workout (Shoulder Injury)              
  WEIGHT: 176.8  BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4.25 Oz. Skinless Roast Turkey Breast 192 4 1 0 0 0 36
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1926 44.25 5.5 181.5 32 45 204.5
  PERCENT   20.68%   37.69%     42.47%
                 
                 
                 
  FRIDAY - 12/26/2003 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 179/0   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4.25 Oz. Skinless Roast Turkey Breast 192 4 1 0 0 0 36
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1817 24.25 4 190.5 34.5 57 215.25
  PERCENT   12.01%   41.94%     47.39%
                 
z                
                 
  THURSDAY - 12/25/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 173.2    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
  CHRISTMAS FEAST, NO POINT IN TRACKING TODAY!              
  TOTALS 0 0 0 0 0 0 0
  PERCENT              
                 
                 
                 
  WEDNESDAY - 12/24/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.2    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  TUESDAY - 12/23/2003 - 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 174.8   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1754 32.25 4 153.5 25 45 206.5
  PERCENT   16.55%   35.01%     47.09%
                 
                 
                 
  MONDAY - 12/22/2003 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 174.6   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
8:00 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
8:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
8:00 PM 36 Oz Beer (Red Stripe) 450 0 0 45 0 0 3
  TOTALS 2721 42.75 9 202.5 24 52.5 320
  PERCENT   14.14%   29.77%     47.04%
                 
                 
                 
  SUNDAY - 12/21/2003 -  Rest - No Workout              
  WEIGHT: 174.0   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  SATURDAY - 12/20/2003 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 173.8  BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1784 40.25 4.5 183.5 32 45 178.5
  PERCENT   20.31%   41.14%     40.02%
                 
                 
                 
  FRIDAY - 12/19/2003 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.6   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
10:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2726 76.25 36 263.5 29 80.5 208
  PERCENT   25.17%   38.66%     30.52%
                 
z                
                 
  THURSDAY - 12/18/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 173.8    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1942 34.75 5 182.5 28.5 71 217.75
  PERCENT   16.10%   37.59%     44.85%
                 
                 
                 
  WEDNESDAY - 12/17/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 174.0    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  TUESDAY - 12/16/2003 - 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 173.0   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1784 40.25 4.5 183.5 32 45 178.5
  PERCENT   20.31%   41.14%     40.02%
                 
                 
                 
  MONDAY - 12/15/2003 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 175.2   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1771 44.75 5 150.5 32.5 59 200.25
  PERCENT   22.74%   33.99%     45.23%
                 
                 
                 
  SUNDAY - 12/14/2003 -  Rest - No Workout              
  WEIGHT: 176.8   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  SATURDAY - 12/13/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 175.8  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1784 40.25 4.5 183.5 32 45 178.5
  PERCENT   20.31%   41.14%     40.02%
                 
                 
                 
  FRIDAY - 12/12/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 174.4   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
  TOTALS 2446 57.25 28 274.5 33 74.5 169
  PERCENT   21.07%   44.89%     27.64%
                 
z                
                 
  THURSDAY - 12/11/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 174.6    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1942 34.75 5 182.5 28.5 71 217.75
  PERCENT   16.10%   37.59%     44.85%
                 
                 
                 
  WEDNESDAY - 12/10/2003 - 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 175.2    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  TUESDAY - 12/09/2003 - 7:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 175.8   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1864 32.25 4 182.5 26 66 207.5
  PERCENT   15.57%   39.16%     44.53%
                 
                 
                 
  MONDAY - 12/08/2003 - 7:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 175.8   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1711 37.75 4 150.5 32.5 59 200.25
  PERCENT   19.86%   35.18%     46.81%
                 
                 
                 
  SUNDAY - 12/07/2003 -  Rest - No Workout              
  WEIGHT: 176.6   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  SATURDAY - 12/06/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 176.8  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1734 25.25 3 202.5 29 45 175.5
  PERCENT   13.11%   46.71%     40.48%
                 
                 
                 
  FRIDAY - 12/05/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 175.4  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
  TOTALS 2446 57.25 28 274.5 33 74.5 169
  PERCENT   21.07%   44.89%     27.64%
                 
z                
                 
  THURSDAY - 12/04/2003 - 7:30 AM:  No Workout - Sick              
  WEIGHT: 175.6    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
12:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1791 40.75 5 152 23.5 47 200.25
  PERCENT   20.48%   33.95%     44.72%
                 
                 
                 
  WEDNESDAY - 12/03/2003 - 7:30 AM: No Workout - Sick              
  WEIGHT: 176.4    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1416 41.25 11.5 118.5 30 57.5 152.5
  PERCENT   26.22%   33.47%     43.08%
                 
                 
                 
  TUESDAY - 12/02/2003 - 7:30 AM: Stair Climber, 23 Minutes              
  WEIGHT: 177.4   BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1754 32.25 4 153.5 25 45 206.5
  PERCENT   16.55%   35.01%     47.09%
                 
                 
                 
  MONDAY - 12/01/2003 - 7:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 178.6   BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 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 1771 44.75 5 150.5 32.5 59 200.25
  PERCENT   22.74%   33.99%     45.23%
                 
                 
                 
                 
  WEDNESDAY - 12/31/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 175.4    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:00 PM 12 Oz Red Wine 240 0 0 4 0 4 0
  TOTALS 1996 43.5 11.5 162.5 32 67.5 190
  PERCENT   19.61%   32.57%     38.08%
                 
                 
                 
  TUESDAY - 12/30/2003 - 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 175.4   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
12:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1610 31.25 3.5 169 52 62 175.5
  PERCENT   17.47%   41.99%     43.60%
                 
                 
                 
  MONDAY - 12/29/2003 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 176.2   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1771 44.75 5 150.5 32.5 59 200.25
  PERCENT   22.74%   33.99%     45.23%
                 
                 
                 
  SUNDAY - 12/28/2003 -  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 176.6   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
  TOTALS 2152 58.25 28.5 202.5 45 73.5 164
  PERCENT   24.36%   37.64%     30.48%
                 
                 
                 
  SATURDAY - 12/27/2003 7:30 AM:  No Workout (Shoulder Injury)              
  WEIGHT: 176.8  BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4.25 Oz. Skinless Roast Turkey Breast 192 4 1 0 0 0 36
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1926 44.25 5.5 181.5 32 45 204.5
  PERCENT   20.68%   37.69%     42.47%
                 
                 
                 
  FRIDAY - 12/26/2003 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 179/0   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4.25 Oz. Skinless Roast Turkey Breast 192 4 1 0 0 0 36
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1817 24.25 4 190.5 34.5 57 215.25
  PERCENT   12.01%   41.94%     47.39%
                 
z                
                 
  THURSDAY - 12/25/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 173.2    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
  CHRISTMAS FEAST, NO POINT IN TRACKING TODAY!              
  TOTALS 0 0 0 0 0 0 0
  PERCENT              
                 
                 
                 
  WEDNESDAY - 12/24/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.2    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  TUESDAY - 12/23/2003 - 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 174.8   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1754 32.25 4 153.5 25 45 206.5
  PERCENT   16.55%   35.01%     47.09%
                 
                 
                 
  MONDAY - 12/22/2003 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 174.6   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
8:00 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
8:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
8:00 PM 36 Oz Beer (Red Stripe) 450 0 0 45 0 0 3
  TOTALS 2721 42.75 9 202.5 24 52.5 320
  PERCENT   14.14%   29.77%     47.04%
                 
                 
                 
  SUNDAY - 12/21/2003 -  Rest - No Workout              
  WEIGHT: 174.0   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  SATURDAY - 12/20/2003 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 173.8  BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1784 40.25 4.5 183.5 32 45 178.5
  PERCENT   20.31%   41.14%     40.02%
                 
                 
                 
  FRIDAY - 12/19/2003 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.6   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
10:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2726 76.25 36 263.5 29 80.5 208
  PERCENT   25.17%   38.66%     30.52%
                 
z                
                 
  THURSDAY - 12/18/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 173.8    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1942 34.75 5 182.5 28.5 71 217.75
  PERCENT   16.10%   37.59%     44.85%
                 
                 
                 
  WEDNESDAY - 12/17/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 174.0    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  TUESDAY - 12/16/2003 - 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 173.0   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1784 40.25 4.5 183.5 32 45 178.5
  PERCENT   20.31%   41.14%     40.02%
                 
                 
                 
  MONDAY - 12/15/2003 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 175.2   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1771 44.75 5 150.5 32.5 59 200.25
  PERCENT   22.74%   33.99%     45.23%
                 
                 
                 
  SUNDAY - 12/14/2003 -  Rest - No Workout              
  WEIGHT: 176.8   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  SATURDAY - 12/13/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 175.8  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1784 40.25 4.5 183.5 32 45 178.5
  PERCENT   20.31%   41.14%     40.02%
                 
                 
                 
  FRIDAY - 12/12/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 174.4   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM