FRIDAY - 02/28/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 190.2     BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
1:30 PM 1 Griller Meatless Hamburger Patty (Morningstar Farms) 140 6 1 5 2 1 15
1:30 PM 1 Hamburger Roll (Pepperidge Farm) 120 2.5 1 21 1 3 5
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1305 21.25 5.5 88.5 14 14.75 174
  PERCENT   14.66%   27.13%     53.33%
                 
                 
                 
  THURSDAY - 02/27/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stationary Bike, 10 Minutes (HIIT)    
  WEIGHT: 190.2     BODY FAT: 20% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
6:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1411 18 4.5 151 37 43.5 157
  PERCENT   11.48%   42.81%     44.51%
                 
                 
                 
  WEDNESDAY - 02/26/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 190.4      BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:00 PM Nitro-Tech Crunchy Chocolate Crisp Protein Bar (MuscleTech) 290 6 5 6 4 2 35
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1301 37.5 18 64.5 8.5 35.5 145.25
  PERCENT   25.94%   19.83%     44.66%
                 
                 
                 
  TUESDAY - 02/25/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps/Crunches), 45 Minutes; Stationary Bike (HIIT), 15 Minutes
  WEIGHT: 191.0      BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
1:30 PM 2 Slices Whole Grain Oat Bread (Pema) 240 1 0 48 6 2 10
1:30 PM 4 Slices Smart Deli Meatless Roast Turkey (Lightlife) 50 0 0 3 0 1 10
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:00 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Skim Milk 220 2 1 19 0 16 31
  TOTALS 1455 22.75 3.75 119.5 12.5 27.75 187
  PERCENT   14.07%   32.85%     51.41%
                 
                 
                 
  MONDAY - 02/24/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 191.2      BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Go Lean Crunch") with 1/2 Cup Skim Milk 235 3 0 42.5 10.5 19.5 13.5
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
  TOTALS 1415 36.25 12 124 25 34.25 151.5
  PERCENT   23.06%   35.05%     42.83%
                 
                 
                 
  SUNDAY - 02/23/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes; Stationary Bike (HIIT), 15 Minutes
  WEIGHT: 190.4      BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
12:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
1:30 PM 1 Smart Dog Meatless Frank (Lightlife) 45 0 0 2 1 1 9
1:30 PM 1 Potato Hot Dog Roll (Arnold) 130 0 0 24 0 4 5
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:00 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
7:30 PM 3 (2 Oz) Chick'N Free Nuggets (Veat) 105 3.5 0 3.75 1.5 1.5 15.75
7:30 PM 4 Oz Whole Wheat Spaghetti (Hodgson Mill) 380 2 2 68 12 0 18
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 2.5 Cups Baby Carrot, Green and Yellow Bean Blend (Bird's Eye) 75 0 0 12.5 5 7.5 2.5
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1840 41.25 8.5 170.25 7.5 20 159.25
  PERCENT   20.18%   37.01%     34.62%
                 
                 
                 
  SATURDAY - 02/22/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 191.6      BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
1:30 PM 1 Slice Whole Grain Oat Bread (Pema) 120 0.5 0 19 3 1 5
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1400 33.75 5.5 115.5 11.5 45.5 147.75
  PERCENT   21.70%   33.00%     42.21%
                 
                 
                 
                 
  FRIDAY - 02/21/2003 - 8:00 AM: Stationary Bike (HIIT), 20 Minutes              
  WEIGHT: 191.8      BODY FAT: 22% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 10 Spears Asparagus 50 0 0 8 4 4 4
  TOTALS 1400 33.5 13 125.5 17.5 65 148
  PERCENT   21.54%   35.86%     42.29%
                 
                 
                 
  THURSDAY - 02/20/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 191.8      BODY FAT: 22% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
4:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
8:00 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
8:00 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1639 24.75 4.5 77 18 23.25 271.5
  PERCENT   13.59%   18.79%     66.26%
                 
                 
                 
  WEDNESDAY - 02/19/2003 - 8:00 AM: Weight Training (Upper Body), 1 Hour 15 Minutes; Stationary Bike, 8 Minutes    
  WEIGHT: 192.8      BODY FAT: 22% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
4:00 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
7:00 PM 1 Ear Corn 120 2 0 22 3 13 4
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1319 29 7 107.5 7.5 44.75 153.5
  PERCENT   19.79%   32.60%     46.55%
                 
                 
                 
  TUESDAY - 02/18/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 192.8      BODY FAT: 22% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
12:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
1:30 PM 1 Smart Dog Meatless Frank (Lightlife) 45 0 0 2 1 1 9
1:30 PM 1 Potato Hot Dog Roll (Arnold) 130 0 0 24 0 4 5
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1260 18 4.5 124 29 42.5 150
  PERCENT   12.86%   39.37%     47.62%
                 
                 
                 
  MONDAY - 02/17/2003 - 8:00 AM: Weight Training (Lower Body/Crunches), 45 Minutes; Stationary Bike, 15 Minutes    
  WEIGHT: 192.6      BODY FAT: 22% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
12:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
1:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
  TOTALS 1329 36.25 12.5 103 22.5 51.25 150.5
  PERCENT   24.55%   31.00%     45.30%
                 
                 
                 
  SUNDAY - 02/16/2003 - 11:00 AM: Crunches, 15 Minutes; Stationary Bike, 45 Minutes            
  WEIGHT: 190.6      BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
  Unexpected EMERGENCY from 7:00 AM - 11:00 AM              
12:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
1:30 PM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
1:30 PM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
1:30 PM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
1:30 PM 8 Oz Orange Juice 110 0 0 26 0 22 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1029 11.75 3.5 63.5 9 41.75 159
  PERCENT   10.28%   24.68%     61.81%
                 
                 
                 
  SATURDAY - 02/15/2003 - 8:00 AM: Weight Training (Upper Body), 1 Hour 30 Minutes; Stationary Bike, 15 Minutes    
  WEIGHT: 193.2      BODY FAT: 22% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
1:30 PM 1 Smart Dog Meatless Frank (Lightlife) 45 0 0 2 1 1 9
1:30 PM 1 Potato Hot Dog Roll (Arnold) 130 0 0 24 0 4 5
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1345 16.75 5 106.5 16 58.5 173.75
  PERCENT   11.21%   31.67%     51.67%
                 
                 
                 
  FRIDAY - 02/14/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 192.8      BODY FAT: 22% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
5:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
8:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
8:00 PM 10 Spears Asparagus 50 0 0 8 4 4 4
8:00 PM 6 Oz Red Wine 120 0 0 2 0 2 0
  TOTALS 1200 27.25 8.5 102 29 29.5 122
  PERCENT   20.44%   34.00%     40.67%
                 
                 
                 
  THURSDAY - 02/13/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 193.0      BODY FAT: 22% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
  TOTALS 904 12.75 1.5 63 20.5 26.25 136.5
  PERCENT   12.69%   27.88%     60.40%
                 
                 
                 
  WEDNESDAY - 02/12/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 194.4     BODY FAT: 23% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
11:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
11:00 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
11:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:00 PM 1 Smart Dog Meatless Frank (Lightlife) 45 0 0 2 1 1 9
2:00 PM 1 Potato Hot Dog Roll (Arnold) 130 0 0 24 0 4 5
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1085 11.75 2 96.5 14 54.5 133.75
  PERCENT   9.75%   35.58%     49.31%
                 
                 
                 
  TUESDAY - 02/11/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 194.0     BODY FAT: 23% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
7:30 PM 6 Oz Coho Salmon 300 14 4 0 0 0 42
7:30 PM 1 Medium Potato 100 0 0 25 3 3 4
  TOTALS 1265 24.25 7.5 96.5 10.5 49 158.5
  PERCENT   17.25%   30.51%     50.12%
                 
                 
                 
  MONDAY - 02/10/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 194.4      BODY FAT: 23% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
  TOTALS 1184 13.75 1.5 120 23.5 66.25 147.5
  PERCENT   10.45%   40.54%     49.83%
                 
                 
                 
  SUNDAY - 02/09/2003 - 8:30 AM: Weight Training/Crunches, 90 Minutes; Stationary Bike, 15 Minutes        
  WEIGHT: 194.8      BODY FAT: 23% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
10:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
11:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
11:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
11:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:30 PM 1 Arnold Potato Hot Dog Roll 130 0 0 24 0 4 5
2:30 PM 1 Smart Dog Meatless Frank (Lightlife) 45 0 0 2 1 1 9
2:30 PM 1 Ear Corn 120 2 0 22 3 13 4
5:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
8:30 PM 4 Oz Mahi Mahi 100 1 0 1 0 0 21
8:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
8:30 PM 1/2 Cup Spinach (Cooked) 30 0 0 3 3 1.5 3
  TOTALS 1140 16.75 3 103.5 11.5 57.5 132.5
  PERCENT   13.22%   36.32%     46.49%
                 
                 
                 
  SATURDAY - 02/08/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 194.8      BODY FAT: 23% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1210 14.5 2 121.5 26.5 60 143.5
  PERCENT   10.79%   40.17%     47.44%
                 
                 
                 
  FRIDAY - 02/07/2003 - 8:00 AM: Stationary Bike, 45 Minutes              
  WEIGHT: 196.6      BODY FAT: 23% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Skim Milk 220 2.5 1.5 18 1 15 28
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 6 Oz Coho Salmon 300 14 4 0 0 0 42
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
7:30 PM 6 Oz Red Wine 120 0 0 2 0 2 0
  TOTALS 1215 24.25 5.5 80 21.5 44 140.25
  PERCENT   17.96%   26.34%     46.17%
                 
                 
                 
  THURSDAY - 02/06/2003 - 8:00 AM: Weight Training/Crunches, 50 Minutes; Stationary Bike, 15 Minutes        
  WEIGHT: 196.6      BODY FAT: 23% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
1:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
7:30 PM 6 Oz Red Wine 120 0 0 2 0 2 0
  TOTALS 1154 15.25 3 70 21.5 30.25 156.5
  PERCENT   11.89%   24.26%     54.25%