FRIDAY - 12/31/2004 - 8:00 AM:  Rest - No workout              
  WEIGHT: 211.0    BODY FAT:  14% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3433 126.25 27.5 376 47 91 233
  PERCENT   33.10%   43.81%     27.15%
                 
                 
                 
  THURSDAY - 12/30/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 214.4    BODY FAT:  14% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 4 Slices (228g) Organic Sesame Semolina Bread 560 4 0 116 4 2 20
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3919 105.75 20 467 70 96.5 311.75
  PERCENT   24.29%   47.67%     31.82%
                 
                 
                 
  WEDNESDAY - 12/29/2004 - 7:30 AM:  Abs              
  WEIGHT: 211.8    BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
7:30 PM 4 Slices (228g) Organic Sesame Semolina Bread 560 4 0 116 4 2 20
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 4002 99.5 19 449 52.5 99.5 353.75
  PERCENT   22.38%   44.88%     35.36%
                 
                 
                 
  TUESDAY - 12/28/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 212.0  BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 4 Slices (228g) Organic Sesame Semolina Bread 560 4 0 116 4 2 20
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3856 79.5 8 452 54.5 102 363.5
  PERCENT   18.56%   46.89%     37.71%
                 
                 
                 
  MONDAY - 12/27/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.3 Miles            
  WEIGHT: 211.4   BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 4337 152.5 31.5 475 56 119 305.5
  PERCENT   31.65%   43.81%     28.18%
                 
                 
                 
  SUNDAY - 12/26/2004 - 8:00 AM:  Rest - No Workout              
  WEIGHT: 210.0    BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
12:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
7:30 PM 4 Slices (200g) Whole Wheat Baguette Bread 440 4 0 84 12 4 16
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3587 90.5 11 361 62.5 114 348.25
  PERCENT   22.71%   40.26%     38.83%
                 
z                
                 
  SATURDAY - 12/25/2003 - 7:30 AM:  No Workout              
  WEIGHT: 211.0    BODY FAT:  13% TODAY'S PICS:          
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              
                 
                 
                 
  FRIDAY - 12/24/2004 - 8:00 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 212.4    BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 4 Slices (200g) Whole Wheat Baguette Bread 440 4 0 84 12 4 16
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 4102 104 19.5 430 60 107 379.75
  PERCENT   22.82%   41.93%     37.03%
                 
                 
                 
  THURSDAY - 12/23/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.5 Miles            
  WEIGHT: 208.4    BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
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 Olive Oil 240 28 4 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3918 156.5 31.5 431 52 119 243.5
  PERCENT   35.95%   44.00%     24.86%
                 
                 
                 
  WEDNESDAY - 12/22/2004 - 7:30 AM:  Abs              
  WEIGHT: 207.2    BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 4 Slices (200g) Whole Wheat Baguette Bread 440 4 0 84 12 4 16
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3899 101.75 14.5 445 64 115.5 327
  PERCENT   23.49%   45.65%     33.55%
                 
                 
                 
  TUESDAY - 12/21/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 206.6  BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:00 PM 4 Slices (200g) Whole Wheat Baguette Bread 440 4 0 84 12 4 16
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3833 87.5 8 442 64.5 108 342.5
  PERCENT   20.55%   46.13%     35.74%
                 
                 
                 
  MONDAY - 12/20/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 8.1 Miles            
  WEIGHT: 208.4   BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 4 Slices (228g) Organic Sesame Semolina Bread 560 4 0 116 4 2 20
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3717 83 7 463 54.5 108 311.25
  PERCENT   20.10%   49.83%     33.49%
                 
                 
                 
  SUNDAY - 12/19/2004 -  Rest - No Workout              
  WEIGHT: 207.8   BODY FAT:  13% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Grilled Pork Tenderloin 588 21 7 0 0 0 95
7:30 PM 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) 285 0.75 0 61.5 1.5 1.5 9
7:30 PM 3 (102g) Multi-grain Dinner Rolls 300 1.5 0 63 6 3 12
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3865 99.75 14 412.5 52.5 119 356
  PERCENT   23.23%   42.69%     36.84%
                 
                 
                 
  SATURDAY - 12/18/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 207.4  BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
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 Olive Oil 240 28 4 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 3 (102g) Multi-grain Dinner Rolls 300 1.5 0 63 6 3 12
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
7:30 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3933 113 12 421 58.5 107 338.5
  PERCENT   25.86%   42.82%     34.43%
                 
                 
                 
  FRIDAY - 12/17/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 140 BPM - 8.4 Miles              
  WEIGHT: 205.6    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
1:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 4132 139.25 34.5 492 50 130.5 274.5
  PERCENT   30.33%   47.63%     26.57%
                 
                 
                 
  THURSDAY - 12/16/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 205.0    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 4 Slices (228g) Organic Sesame Semolina Bread 560 4 0 116 4 2 20
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 4068 105.75 20 475 70 104 340.25
  PERCENT   23.40%   46.71%     33.46%
                 
                 
                 
  WEDNESDAY - 12/15/2004 - 7:30 AM:  Abs              
  WEIGHT: 204.4    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 4 Slices (228g) Organic Sesame Semolina Bread 560 4 0 116 4 2 20
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 4019 101.75 14.5 477 56 113.5 331
  PERCENT   22.79%   47.47%     32.94%
                 
                 
                 
  TUESDAY - 12/14/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 204.2  BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM Macaroni Grill Capellini Pomodoro w/ Chicken (Calories estimated) 1360 8 2 204 36 0 104
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 4404 103.5 12 511 77.5 98.5 369.5
  PERCENT   21.15%   46.41%     33.56%
                 
                 
                 
  MONDAY - 12/13/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 8.1 Miles            
  WEIGHT: 203.0   BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
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 Olive Oil 240 28 4 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 4 Slices (228g) Organic Sesame Semolina Bread 560 4 0 116 4 2 20
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3562 95 9 441 54.5 108 277.25
  PERCENT   24.00%   49.52%     31.13%
                 
                 
                 
  SUNDAY - 12/12/2004 -  Rest - No Workout              
  WEIGHT: 203.4   BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Grilled Pork Tenderloin 588 21 7 0 0 0 95
7:30 PM 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) 285 0.75 0 61.5 1.5 1.5 9
7:30 PM 4 Slices (228g) Organic Sesame Semolina Bread 560 4 0 116 4 2 20
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 4125 102.25 14 465.5 50.5 118 364
  PERCENT   22.31%   45.14%     35.30%
                 
                 
                 
  SATURDAY - 12/11/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 202.8  BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 4 Slices (200g) Whole Wheat Baguette Bread 440 4 0 84 12 4 16
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
7:30 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3833 87.5 8 442 64.5 108 342.5
  PERCENT   20.55%   46.13%     35.74%
                 
                 
                 
  FRIDAY - 12/10/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.4 Miles              
  WEIGHT: 201.4    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3873 128.5 27.5 446 50 117 270.5
  PERCENT   29.86%   46.06%     27.94%
                 
                 
                 
  THURSDAY - 12/092004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 201.2    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 4 Slices (200g) Whole Wheat Baguette Bread 440 4 0 84 12 4 16
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3948 105.75 20 443 78 106 336.25
  PERCENT   24.11%   44.88%     34.07%
                 
                 
                 
  WEDNESDAY - 12/08/2004 - 7:30 AM:  Abs              
  WEIGHT: 200.2    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 2 Slices (107g) Herb & Garlic Bakery Bread 260 1 0 54 2 0 8
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3719 98.75 14.5 415 54 111.5 319
  PERCENT   23.90%   44.64%     34.31%
                 
                 
                 
  TUESDAY - 12/07/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 200.4  BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:00 PM 4 Slices (200g) Whole Wheat Baguette Bread 440 4 0 84 12 4 16
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3833 87.5 8 442 64.5 108 342.5
  PERCENT   20.55%   46.13%     35.74%
                 
                 
                 
  MONDAY - 12/06/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 141 BPM - 8.3 Miles            
  WEIGHT: 199.0   BODY FAT:  12% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Grilled Pork Tenderloin 588 21 7 0 0 0 95
7:30 PM 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) 285 0.75 0 61.5 1.5 1.5 9
7:30 PM 4 Slices (200g) Whole Wheat Baguette Bread 440 4 0 84 12 4 16
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3805 86.25 12 426.5 56.5 118 353
  PERCENT   20.40%   44.84%     37.11%
                 
                 
                 
  SUNDAY - 12/05/2004 -  Rest - No Workout              
  WEIGHT: 199.0   BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
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 Olive Oil 240 28 4 0 0 0 0
12:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3302 88.5 14 398 54.5 112 271.25
  PERCENT   24.12%   48.21%     32.86%
                 
                 
                 
  SATURDAY - 12/04/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 199.0  BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own) 50 1 0 11 2 0 3
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
7:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
7:30 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3875 140.5 37 388 44.5 113 290
  PERCENT   32.63%   40.05%     29.94%
                 
                 
                 
  FRIDAY - 12/03/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.4 Miles              
  WEIGHT: 198.4    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 4282 140.5 34.5 492 50 130.5 307
  PERCENT   29.53%   45.96%     28.68%
                 
                 
                 
  THURSDAY - 12/02/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 197.6    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own) 50 1 0 11 2 0 3
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3742 86.5 8 424 56.5 104 335.5
  PERCENT   20.80%   45.32%     35.86%
                 
                 
                 
  WEDNESDAY - 12/01/2004 - 7:30 AM:  Abs              
  WEIGHT: 197.6    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 3403 91.25 24 365 52.5 103.5 311.25
  PERCENT   24.13%   42.90%     36.59%