SATURDAY - 07/31/2004 - 7:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 173.4  BODY FAT:  9% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:15 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:15 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
8:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
8:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
8:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 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 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:00 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1686 15.75 1.5 208.5 27 36 180.5
  PERCENT   8.41%   49.47%     42.82%
                 
                 
                 
  FRIDAY - 07/30/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 170.0  BODY FAT:  9% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
9:00 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2904 90.5 47 296 41 84 207.5
  PERCENT   28.05%   40.77%     28.58%
                 
                 
                 
  THURSDAY - 07/29/2004 - 5:00 PM:   Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 171.6    BODY FAT:  9% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
3:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
3:00 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1063 58 27 50 15 8.5 100
  PERCENT   49.11%   18.81%     37.63%
                 
                 
                 
  WEDNESDAY - 07/28/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 169.6    BODY FAT:  9% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
9:00 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2904 90.5 47 296 41 84 207.5
  PERCENT   28.05%   40.77%     28.58%
                 
                 
                 
  TUESDAY - 07/27/2004 - 7:30 AM:  Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 171.0  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 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 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
2:30 PM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1852 32.75 3.5 201.5 50 71 209
  PERCENT   15.92%   43.52%     45.14%
                 
                 
                 
  MONDAY - 07/26/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 142 BPM - 8.1 Miles            
  WEIGHT: 171.2   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 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 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 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1709 28 2 185 34.5 62.5 199.75
  PERCENT   14.75%   43.30%     46.75%
                 
                 
                 
  SUNDAY - 07/25/2004 -  Rest - No Workout              
  WEIGHT: 172.6   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 1749 33 9.5 191 36 66 191.5
  PERCENT   16.98%   43.68%     43.80%
                 
                 
                 
  SATURDAY - 07/24/2004 - 9:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 173.2  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
10:15 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:15 AM 5g Glutamine Powder 18 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 (Boca) 80 4 0 5 3 1 8
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
10:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1316 14.5 1.5 158.5 27 36 142
  PERCENT   9.92%   48.18%     43.16%
                 
                 
                 
  FRIDAY - 07/23/2004 - 7:30 AM:  Elliptical, 1:01:27 @ 147 BPM - 10 Miles              
  WEIGHT: 172.6  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
9:00 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2984 91.5 47 311 43 90 209.5
  PERCENT   27.60%   41.69%     28.08%
                 
z                
                 
  THURSDAY - 07/22/2004 - 7:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 172.0    BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:00 AM 5g Glutamine Powder 18 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
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 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 Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1951 37.75 10.5 169.5 22.5 43 224.75
  PERCENT   17.41%   34.75%     46.08%
                 
                 
                 
  WEDNESDAY - 07/21/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 172.2    BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1834 34.75 9.5 208 36 73 191.5
  PERCENT   17.05%   45.37%     41.77%
                 
                 
                 
  TUESDAY - 07/20/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 171.8  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
12:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
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 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1588 16.75 1.5 196.5 29 42 169.5
  PERCENT   9.49%   49.50%     42.70%
                 
                 
                 
  MONDAY - 07/19/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 150 BPM - 8.1 Miles            
  WEIGHT: 175.8   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 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 Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 1 Ear Corn 120 2 0 22 3 13 4
  TOTALS 1724 22 1 206 33 75 196.5
  PERCENT   11.48%   47.80%     45.59%
                 
                 
                 
  SATURDAY - 07/10/2004 - SUNDAY 7/18/2004:  VACATION!!              
    TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
  On vacation from 7/10/2004 - 7/18/2004 - No meal tracking this week.              
  PERCENT              
                 
                 
                 
  FRIDAY - 07/09/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 144 BPM - 7.5 Miles              
  WEIGHT: 167.2  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
7:30 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 3024 91.5 47 360 47 90 178.5
  PERCENT   27.23%   47.62%     23.61%
                 
z                
                 
  THURSDAY - 07/08/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 142 BPM - 8.1 Miles            
  WEIGHT: 168.2    BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1877 33.5 9 193 34.5 66.5 215.75
  PERCENT   16.06%   41.13%     45.98%
                 
                 
                 
  WEDNESDAY - 07/07/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 167.2    BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:30 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2274 70.75 29.5 244 46 79 199.5
  PERCENT   28.00%   42.92%     35.09%
                 
                 
                 
  TUESDAY - 07/06/2004 - 7:00 AM:  Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 166.6  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:00 AM 1 Medium Banana 110 0 0 29 1 21 1
9:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 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 Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1818 16.75 1.5 203.5 26 63 214.5
  PERCENT   8.29%   44.77%     47.19%
                 
                 
                 
  MONDAY - 07/05/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 142 BPM - 8.1 Miles            
  WEIGHT: 168.6   BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 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 Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1 Ear Corn 120 2 0 22 3 13 4
  TOTALS 1664 15 0 206 33 75 196.5
  PERCENT   8.11%   49.52%     47.24%
                 
                 
                 
  SUNDAY - 07/04/2004 -  Rest - No Workout              
  WEIGHT: 166.4   BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 1/3 Cup (76g) Unpopped Popcorn w/ 2 Tbsp Soybean Oil 460 31 4 54 14 0 8
5:30 PM 4th of July Cheat Meal - Burger, Fries & Beer              
  TOTALS 1134 37.25 4 173 42 56 65
  PERCENT   29.56%   61.02%     22.93%
                 
                 
                 
  SATURDAY - 07/03/2004 - 7:30 AM:  Shoulder Injury - No Workout              
  WEIGHT: 167.6  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
11:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
11:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
11:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
11:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
11:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
3:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
3:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
3:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1282 11.25 0 148 37 65.5 166
  PERCENT   7.90%   46.18%     51.79%
                 
                 
                 
  FRIDAY - 07/02/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 144 BPM - 7.5 Miles              
  WEIGHT: 167.2  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
11:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
11:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
11:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
11:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
11:30 AM 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 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
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
7:30 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2614 90.25 47 261 43 90 171
  PERCENT   31.07%   39.94%     26.17%
                 
z                
                 
  THURSDAY - 07/01/2004 - 7:00 AM:  Shoulder Physical Therapy;  8:15 AM:  Weight Training (Lower Body), 45 Minutes    
  WEIGHT: 165.8    BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:00 AM 1 Medium Banana 110 0 0 29 1 21 1
9:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:00 AM 5g Glutamine Powder 18 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
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 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 Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:00 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 2061 37.75 10.5 198.5 23.5 64 225.75
  PERCENT   16.48%   38.52%     43.81%