SATURDAY - 01/31/2004 - 7:30 AM:  No Workout (Shoulder Injury)              
  WEIGHT: 169.4  BODY FAT:  8% 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 Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
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 1962 46.25 12 153.5 25 45 222.5
  PERCENT   21.22%   31.29%     45.36%
                 
                 
                 
  FRIDAY - 01/30/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 168.8  BODY FAT:  8% 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 Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
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 2674 78.25 37 225.5 29 74.5 216
  PERCENT   26.34%   33.73%     32.31%
                 
z                
                 
  THURSDAY - 01/29/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 167.0    BODY FAT:  8% 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 Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 2170 48.25 13 182.5 28.5 71 238.75
  PERCENT   20.01%   33.64%     44.01%
                 
                 
                 
  WEDNESDAY - 01/28/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 169.6    BODY FAT:  8% 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1831 54 11 156.5 32 61.5 189
  PERCENT   26.54%   34.19%     41.29%
                 
                 
                 
  TUESDAY - 01/27/2004 - 7:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 170.6   BODY FAT:  8% 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 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 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 2035 42.25 5.5 217.5 38 70 199.5
  PERCENT   18.69%   42.75%     39.21%
                 
                 
                 
  MONDAY - 01/26/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 170.6   BODY FAT:  8% 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
7:00 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 2026 31.75 2 118.5 30.5 57 310.25
  PERCENT   14.10%   23.40%     61.25%
                 
                 
                 
  SUNDAY - 01/25/2004 -  Rest - No Workout              
  WEIGHT: 170.0   BODY FAT:  8% 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1831 54 11 156.5 32 61.5 189
  PERCENT   26.54%   34.19%     41.29%
                 
                 
                 
  SATURDAY - 01/24/2004 - 7:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps/Traps), 60 Minutes      
  WEIGHT: 169.0  BODY FAT:  8% 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 Medium Banana 110 0 0 29 1 21 1
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 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
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 1931 44.25 6 185.5 52 75 199.5
  PERCENT   20.62%   38.43%     41.33%
                 
                 
                 
  FRIDAY - 01/23/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 168.6   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 60g Whey Protein Supplement (EAS MyoPro) w/ 2 Cups Water 240 4 2 10 0 8 40
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
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 2456 59.25 29 254.5 33 78.5 186
  PERCENT   21.71%   41.45%     30.29%
                 
z                
                 
  THURSDAY - 01/22/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 168.6    BODY FAT:  8% 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 Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 2170 48.25 13 182.5 28.5 71 238.75
  PERCENT   20.01%   33.64%     44.01%
                 
                 
                 
  WEDNESDAY - 01/21/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 169.4    BODY FAT:  8% 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
3:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1831 60.5 11.75 144.5 31.5 55.5 190
  PERCENT   29.74%   31.57%     41.51%
                 
                 
                 
  TUESDAY - 01/20/2004 - 7:30 AM: No Training (MAX-OT Week Off)              
  WEIGHT: 168.8   BODY FAT:  8% 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
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
10:00 PM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
  TOTALS 1594 26 4 182.5 29 49 160
  PERCENT   14.68%   45.80%     40.15%
                 
                 
                 
  MONDAY - 01/19/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 170.0   BODY FAT:  8% 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
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 1461 28.75 3 118.5 30.5 57 190.25
  PERCENT   17.71%   32.44%     52.09%
                 
                 
                 
  SUNDAY - 01/18/2004 -  Rest - No Workout              
  WEIGHT: 171.6   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 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 - 01/17/2004 - 7:30 AM:  No Training (MAX-OT Week Off)              
  WEIGHT: 171.6  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 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 - 01/16/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 170.0   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 60g Whey Protein Supplement (EAS MyoPro) w/ 2 Cups Water 240 4 2 10 0 8 40
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
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 2456 59.25 29 254.5 33 78.5 186
  PERCENT   21.71%   41.45%     30.29%
                 
z                
                 
  THURSDAY - 01/15/2004 - 7:30 AM:  No Training (MAX-OT Week Off)              
  WEIGHT: 170.8    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 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 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 Steamed Shrimp 200 2.5 0 0 0 0 45
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1661 33.75 3.5 178.5 29.5 46 168.75
  PERCENT   18.29%   42.99%     40.64%
                 
                 
                 
  WEDNESDAY - 01/14/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 169.8    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 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 - 01/13/2004 - 7:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 171.0   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
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 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
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 3 206.5 30 66 173.5
  PERCENT   13.11%   47.64%     40.02%
                 
                 
                 
  MONDAY - 01/12/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  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 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
7:00 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:00 PM 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 2081 31.75 2 125.5 34 60.5 316
  PERCENT   13.73%   24.12%     60.74%
                 
                 
                 
  SUNDAY - 01/11/2004 -  Rest - No Workout              
  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 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 - 01/10/2004 - 7:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps/Traps), 60 Minutes      
  WEIGHT: 174.0  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
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
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 1765 27.25 4 182.5 34 49 192.5
  PERCENT   13.90%   41.36%     43.63%
                 
                 
                 
  FRIDAY - 01/09/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 172.2   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 60g Whey Protein Supplement (EAS MyoPro) w/ 2 Cups Water 240 4 2 10 0 8 40
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
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 2456 59.25 29 254.5 33 78.5 186
  PERCENT   21.71%   41.45%     30.29%
                 
z                
                 
  THURSDAY - 01/08/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 172.0    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
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 1832 34.75 5 157.5 28.5 71 214.75
  PERCENT   17.07%   34.39%     46.89%
                 
                 
                 
  WEDNESDAY - 01/07/2004 - 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 - 01/06/2004 - 7:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 174.2   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 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 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
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 3 206.5 30 66 173.5
  PERCENT   13.11%   47.64%     40.02%
                 
                 
                 
  MONDAY - 01/05/2004 - 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 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 - 01/04/2004 -  Rest - No Workout              
  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") 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 - 01/03/2004 - 7:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 176.0  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 1.5g 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 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 - 01/02/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 176.0   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 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
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 2356 64.25 29 200.5 29 74.5 197
  PERCENT   24.54%   34.04%     33.45%
                 
z                
                 
  THURSDAY - 01/01/2004 - 8:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 176.4    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
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 1708 29.75 4.5 174.5 46.5 76 183.75
  PERCENT   15.68%   40.87%     43.03%