MONDAY - 01/31/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.4 Miles            
  WEIGHT: 205.0   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
8:00 AM 4 Capsules ETS Supplement (AtLarge 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 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1/4 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 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
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 2 Cups Classic Vegetable Mix (Bird's Eye) 150 0 0 30 5 10 5
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2563 49 3.5 299 47 76 253.5
  PERCENT   17.21%   46.66%     39.56%
                 
                 
                 
  SUNDAY - 01/30/2005 -  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes          
  WEIGHT: 205.6   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 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
9:30 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 1/4 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 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
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 134g Center Rib Pork Chops, Trimmed 294 14 4 0 0 0 42
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2754 64.5 8.5 287 39 93.5 266.25
  PERCENT   21.08%   41.68%     38.67%
                 
                 
                 
  SATURDAY - 01/29/2005 - 8:15 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.1 Miles            
  WEIGHT: 207.0  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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
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
  TOTALS 2606 77.5 7 274 54 71.5 239.5
  PERCENT   26.77%   42.06%     36.76%
                 
                 
                 
  FRIDAY - 01/28/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.3 Miles              
  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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 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 3258 98.5 24.5 404 48 91 230.5
  PERCENT   27.21%   49.60%     28.30%
                 
                 
                 
  THURSDAY - 01/27/2005 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 203.0    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
9:30 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 1/4 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 6 Oz Tuna 150 1.25 0 0 0 0 32.5
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 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2862 69 16.5 249 35 93.5 314.25
  PERCENT   21.70%   34.80%     43.92%
                 
                 
                 
  WEDNESDAY - 01/26/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 137 BPM - 8.2 Miles; Abs            
  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 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2648 81.25 12 257 48 75 247.5
  PERCENT   27.62%   38.82%     37.39%
                 
                 
                 
  TUESDAY - 01/25/2005 - 8:00 AM:  MAX-OT Week Off              
  WEIGHT: 205.6  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
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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2557 81.25 8 249.5 37 47 224.5
  PERCENT   28.60%   39.03%     35.12%
                 
                 
                 
  MONDAY - 01/24/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.4 Miles            
  WEIGHT: 203.8   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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1/4 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 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3683 129.5 27.5 398 51 91 271.5
  PERCENT   31.65%   43.23%     29.49%
                 
                 
                 
  SUNDAY - 01/23/2005 -  Elliptical, 50 Minutes @ 137 BPM - 8.3 Miles              
  WEIGHT: 203.8   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
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1/4 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
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 134g Center Rib Pork Chops, Trimmed 294 14 4 0 0 0 42
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2748 94.25 12 233.5 35 51.5 246.5
  PERCENT   30.87%   33.99%     35.88%
                 
                 
                 
  SATURDAY - 01/22/2005 - 8:15 AM:  MAX-OT Week Off              
  WEIGHT: 205.0  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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
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
  TOTALS 2606 77.5 7 274 54 71.5 239.5
  PERCENT   26.77%   42.06%     36.76%
                 
                 
                 
  FRIDAY - 01/21/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.3 Miles              
  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
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 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 3258 98.5 24.5 404 48 91 230.5
  PERCENT   27.21%   49.60%     28.30%
                 
                 
                 
  THURSDAY - 01/20/2005 - 8:00 AM:  MAX-OT Week Off              
  WEIGHT: 203.0    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
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 1/4 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 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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2831 96.75 19.5 197.5 25.5 46 284.75
  PERCENT   30.76%   27.91%     40.23%
                 
                 
                 
  WEDNESDAY - 01/19/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.2 Miles; Abs            
  WEIGHT: 203.8    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 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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
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 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2848 97.25 14 264 50 77 254.5
  PERCENT   30.73%   37.08%     35.74%
                 
                 
                 
  TUESDAY - 01/18/2005 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 204.0  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
9:30 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 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 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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2778 66.5 6 316 47.5 92.5 256
  PERCENT   21.54%   45.50%     36.86%
                 
                 
                 
  MONDAY - 01/17/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.4 Miles            
  WEIGHT: 205.0   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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1/4 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
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 134g Center Rib Pork Chops, Trimmed 294 14 4 0 0 0 42
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2742 90.5 11 251 48.5 72.5 255.75
  PERCENT   29.70%   36.62%     37.31%
                 
                 
                 
  SUNDAY - 01/16/2005 -  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes          
  WEIGHT: 204.6   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 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
9:30 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 1/4 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 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 134g Center Rib Pork Chops, Trimmed 294 14 4 0 0 0 42
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2914 79.5 10 293 42 93.5 272.25
  PERCENT   24.55%   40.22%     37.37%
                 
                 
                 
  SATURDAY - 01/15/2005 - 8:15 AM:  Abs; Elliptical, 50 Minutes @ 137 BPM - 8.4 Miles            
  WEIGHT: 206.6  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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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
12:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
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
  TOTALS 2611 70.5 6 252.5 50 70.5 265
  PERCENT   24.30%   38.68%     40.60%
                 
                 
                 
  FRIDAY - 01/14/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.3 Miles              
  WEIGHT: 205.2    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
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 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 3258 98.5 24.5 404 48 91 230.5
  PERCENT   27.21%   49.60%     28.30%
                 
                 
                 
  THURSDAY - 01/13/2005 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 206.4    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
9:30 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 1/4 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 6 Oz Tuna 150 1.25 0 0 0 0 32.5
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 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3082 71 16.5 291 41 95.5 322.25
  PERCENT   20.73%   37.77%     41.82%
                 
                 
                 
  WEDNESDAY - 01/12/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.4 Miles; Abs            
  WEIGHT: 206.0    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 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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
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 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2898 98.25 14 274 55 79 259.5
  PERCENT   30.51%   37.82%     35.82%
                 
                 
                 
  TUESDAY - 01/11/2005 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 207.6  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
9:30 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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3153 70.5 6 360 51.5 92.5 296
  PERCENT   20.12%   45.67%     37.55%
                 
                 
                 
  MONDAY - 01/10/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.4 Miles            
  WEIGHT: 206.4   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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
7:30 PM 2 Cups Classic Vegetable Mix (Bird's Eye) 150 0 0 30 5 10 5
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3158 95 9 372 61 80 245.5
  PERCENT   27.07%   47.12%     31.10%
                 
                 
                 
  SUNDAY - 01/09/2005 -  Abs; Elliptical, 50 Minutes @ 134 BPM - 8.2 Miles              
  WEIGHT: 208.2   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
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 134g Center Rib Pork Chops, Trimmed 294 14 4 0 0 0 42
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3207 95.5 11 346 56 83 270.5
  PERCENT   26.80%   43.16%     33.74%
                 
                 
                 
  SATURDAY - 01/08/2005 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 207.6  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
9:30 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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
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
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Water 104 0 0 0.5 0 0 24
  TOTALS 3577 86.5 8 387.5 55.5 96.5 329
  PERCENT   21.76%   43.33%     36.79%
                 
                 
                 
  FRIDAY - 01/07/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 135 BPM - 8.2 Miles              
  WEIGHT: 205.6    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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3578 128.5 27.5 416 54 91 242.5
  PERCENT   32.32%   46.51%     27.11%
                 
                 
                 
  THURSDAY - 01/06/2005 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 205.6    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
9:30 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 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3742 103 19.5 375 51 95.5 342.25
  PERCENT   24.77%   40.09%     36.58%
                 
                 
                 
  WEDNESDAY - 01/05/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 135 BPM - 8.2 Miles; Abs            
  WEIGHT: 207.0    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 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 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 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3408 101.25 14 386 62 79 272.5
  PERCENT   26.74%   45.31%     31.98%
                 
                 
                 
  TUESDAY - 01/04/2005 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 207.0  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
9:30 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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 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 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:00 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
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 Water 104 0 0 0.5 0 0 24
  TOTALS 3472 79.5 7 424 61.5 95.5 302.5
  PERCENT   20.61%   48.85%     34.85%
                 
                 
                 
  MONDAY - 01/03/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 138 BPM - 8.4 Miles            
  WEIGHT: 207.6   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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1/4 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
12:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 2 Cups Classic Vegetable Mix (Bird's Eye) 150 0 0 30 5 10 5
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2653 71 6 268.5 48 77 258
  PERCENT   24.09%   40.48%     38.90%
                 
                 
                 
  SUNDAY - 01/02/2005 -  Abs; Elliptical, 50 Minutes @ 138 BPM - 8.4 Miles              
  WEIGHT: 210.0   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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1/4 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
12:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 134g Center Rib Pork Chops, Trimmed 294 14 4 0 0 0 42
7:30 PM 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2557 69.5 8.5 254.5 43 80 248
  PERCENT   24.46%   39.81%     38.80%
                 
                 
                 
  SATURDAY - 01/01/2005 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 213.0  BODY FAT:  14% TODAY'S PICS: FRONT SIDE      
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
9:30 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 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
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 1/4 Cup (dry) Long Gain Brown Rice 170 1   32 1   3
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
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Water 104 0 0 0.5 0 0 24
  TOTALS 2772 58.5 5.5 303 43.5 93.5 274.5
  PERCENT   18.99%   43.72%     39.61%