z                
                 
  THURSDAY - 07/31/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 163.4    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
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
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
5:00 PM Chocolate With Almonds Bar (Zcarb) 176 11 5 15 9 0 9
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 2331 51.25 11.5 249.5 53 75 220.5
  PERCENT   19.79%   42.81%     37.84%
                 
                 
                 
  WEDNESDAY - 07/30/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 162.6    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
9:30 PM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 PM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:00 PM Chocolate With Almonds Bar (Zcarb) 176 11 5 15 9 0 9
  TOTALS 2410 69.25 19.75 262.5 55.5 86.5 208
  PERCENT   25.86%   43.57%     34.52%
                 
                 
                 
  TUESDAY - 07/29/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 163.6   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
9:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 2158 48.25 7.25 190.5 41 70 234.75
  PERCENT   20.12%   35.31%     43.51%
                 
                 
                 
  MONDAY - 07/28/2003 - 8:00 AM: Stationary Bike,  50 Mins (@ 154 BPM)              
  WEIGHT: 163.8   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:30 PM Chocolate With Almonds Bar (Zcarb) 176 11 5 15 9 0 9
  TOTALS 2160 52.75 10.25 248.5 49.5 77 197
  PERCENT   21.98%   46.02%     36.48%
                 
                 
                 
  SUNDAY - 07/27/2003 - 9:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 164.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
10:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:00 PM 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
12:00 PM 1 Medium Banana 110 0 0 29 1 21 1
12:00 PM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
12:00 PM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
12:00 PM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
2:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
2:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
2:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
2:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
5:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
5:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
5:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
8:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
8:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
8:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 2306 79.5 16.5 200 38 85.5 212.5
  PERCENT   31.03%   34.69%     36.86%
                 
                 
                 
  SATURDAY - 07/26/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 165.0  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
8:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
8:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
8:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
9:30 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 3
  TOTALS 2297 58.75 12.25 231.5 38.5 52.5 216.5
  PERCENT   23.02%   40.31%     37.70%
                 
                 
                 
  FRIDAY - 07/25/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches              
  WEIGHT: 162.4  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
4:30 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 3
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
  TOTALS 2956 88.75 36.25 324.5 37.5 95.5 188
  PERCENT   27.02%   43.91%     25.44%
                 
z                
                 
  THURSDAY - 07/24/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 163.8    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 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
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
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 20 Spears Asparagus 100 0 0 16 8 8 8
9:30 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 3
  TOTALS 2177 51.75 11.5 222.5 45 58.5 209.5
  PERCENT   21.39%   40.88%     38.49%
                 
                 
                 
  WEDNESDAY - 07/23/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 164.8    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:00 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:00 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:00 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:00 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 2126 64 14.75 194.5 35.5 84.5 206
  PERCENT   27.09%   36.59%     38.76%
                 
                 
                 
  TUESDAY - 07/22/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 165.0   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
9:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
9:00 PM Chocolate With Almonds Bar (Zcarb) 176 11 5 15 9 0 9
  TOTALS 2327 58.75 12.25 230.5 55.5 48 221.5
  PERCENT   22.72%   39.62%     38.07%
                 
                 
                 
  MONDAY - 07/21/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 165.8   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 2
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
4:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 2272 63.25 12.25 204 41 82 236.75
  PERCENT   25.06%   35.92%     41.68%
                 
                 
                 
  SUNDAY - 07/20/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 165.8   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
1:30 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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
  TOTALS 2337 69.5 20 211.5 40 87.5 227
  PERCENT   26.77%   36.20%     38.85%
                 
                 
                 
  SATURDAY - 07/19/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 164.2  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 6 Russell Stover Candies 360 16 10 52 0 42 4
  TOTALS 2665 56.25 16.5 267.5 35 94 213.5
  PERCENT   19.00%   40.15%     32.05%
                 
                 
                 
  FRIDAY - 07/18/2003 9:00 AM: Stationary Bike,  50 Mins (@ 152 BPM); Crunches            
  WEIGHT: 165.2  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:00 PM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
12:00 PM 1 Medium Banana 110 0 0 29 1 21 1
12:00 PM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
12:00 PM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
12:00 PM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
2:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
2:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
2:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
2:30 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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1761 27.25 3.5 221.5 37 76 175.25
  PERCENT   13.93%   50.31%     39.81%
                 
z                
                 
  THURSDAY - 07/17/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 163.2    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 3 Russell Stover Candies 180 8 5 26 0 21 2
7:30 PM 12 Oz Broiled Angus Top Sirloin Steak 789 47 19 0 0 0 85
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 2 Tbsp Butter 132 16 10 0 0 0 0
7:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
7:30 PM 4 slices (100g) Fresh Baked Whole Wheat Bread 277 5 1 52 7 0 11
7:30 PM 1 Slice Cheesecake 321 22 10 26 0 0 5
7:30 PM 1 Irish Coffee 117 0 0 16 0 0 0
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
  TOTALS 3534 121 49.5 287.5 36 70.5 249
  PERCENT   30.81%   32.54%     28.18%
                 
                 
                 
  WEDNESDAY - 07/16/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 162.8    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:00 PM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
12:00 PM 1 Medium Banana 110 0 0 29 1 21 1
12:00 PM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
12:00 PM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
12:00 PM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
2:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
2:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
2:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
5:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
5:00 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
5:00 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
8:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
8:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
8:30 PM 1 Lb Snow Crab 550 8.25 0 0 0 0 110
  TOTALS 2326 56 6 185.5 33.5 77.5 277
  PERCENT   21.67%   31.90%     47.64%
                 
                 
                 
  TUESDAY - 07/15/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 162.2   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
1:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 2291 62.25 9 216 50 45 219
  PERCENT   24.45%   37.71%     38.24%
                 
                 
                 
  MONDAY - 07/14/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 163.0   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2257 65.5 16 195 41 84.5 228.5
  PERCENT   26.12%   34.56%     40.50%
                 
                 
                 
  SUNDAY - 07/13/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 163.0   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
3:00 PM 1/3 Cup (76g) Unpopped Popcorn w/ 2 Tbsp Soybean Oil 460 31 4 54 14 0 8
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 2
  TOTALS 2381 76.25 13.5 241.5 48 76 216.25
  PERCENT   28.82%   40.57%     36.33%
                 
                 
                 
  SATURDAY - 07/12/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 164.0  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 2105 46.75 7.25 208.5 37.5 44 212.5
  PERCENT   19.99%   39.62%     40.38%
                 
                 
                 
  FRIDAY - 07/11/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches              
  WEIGHT: 162.4  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 111 1.5 1 3 0.5 1 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
7:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
7:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
  TOTALS 2817 77.75 31.5 269.5 33.5 99.5 215
  PERCENT   24.84%   38.27%     30.53%
                 
z                
                 
  THURSDAY - 07/10/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 162.0    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 2128 49 15 165.5 34.5 51.5 241.5
  PERCENT   20.72%   31.11%     45.39%
                 
                 
                 
  WEDNESDAY - 07/09/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 163.4    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water 220 3 1 6 0 2 46
1:30 PM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
1:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2168 50.25 8 203.5 47 72 241
  PERCENT   20.86%   37.55%     44.46%
                 
                 
                 
  TUESDAY - 07/08/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 163.6   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 (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 2179 55.25 9.5 152.5 45 46 252.75
  PERCENT   22.82%   27.99%     46.40%
                 
                 
                 
  MONDAY - 07/07/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 163.8   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2157 57.5 15 191.5 40 83.5 225
  PERCENT   23.99%   35.51%     41.72%
                 
                 
                 
  SUNDAY - 07/06/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 163.0   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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
1:30 PM 48g Vanilla Praline Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
9:30 PM 48g Vanilla Praline Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2265 39.75 8.5 235.5 44.5 75 255
  PERCENT   15.79%   41.59%     45.03%
                 
                 
                 
  SATURDAY - 07/05/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 164.4  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 111 1.5 1 3 0.5 1 22
10:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:00 PM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
12:00 PM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
12:00 PM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
12:00 PM 8 Oz Orange Juice 110 0 0 26 0 22 2
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 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
3:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 1834 45.75 8.25 143.5 34.5 40 203.75
  PERCENT   22.45%   31.30%     44.44%
                 
                 
                 
  FRIDAY - 07/04/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches              
  WEIGHT: 163.0  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 1 Garlic & Chicken Pizza (California Pizza Kitchen) 870 36 18 90 3 18 45
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 2777 69.25 23.5 261.5 37 94.5 226
  PERCENT   22.44%   37.67%     32.55%
                 
z                
                 
  THURSDAY - 07/03/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 162.2    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cups Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 2172 48.25 8.25 198.5 47.5 49.25 232
  PERCENT   19.99%   36.56%     42.73%
                 
                 
                 
  WEDNESDAY - 07/02/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 163.4    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
10:30 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
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 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
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
1:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
3:00 PM 83g Chocolate Cream MR Supplement (Myoplex Deluxe) w/ 2 Cups Water 300 2 0.5 25 0 2 42
5:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
5:00 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2282 52.25 14.5 259.5 52 92 204
  PERCENT   20.61%   45.49%     35.76%
                 
                 
                 
  TUESDAY - 07/01/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 162.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 56g Vanilla Cream MR Supplement (Myoplex Lite) w/ 1.5 Cups Water 190 1.5 0.5 20 0 2 25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 2233 49.25 8 176 35.5 48 259.25
  PERCENT   19.85%   31.53%     46.44%