MONDAY - 06/30/2003 - 8:00 AM: Stationary Bike,  50 Mins (@ 152 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 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 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 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 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 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 2111 50.25 7 222.5 52.5 80.25 210.5
  PERCENT   21.42%   42.16%     39.89%
                 
                 
                 
  SUNDAY - 06/29/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 164.0   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
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 20 Spears Asparagus 100 0 0 16 8 8 8
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 2132 49.75 14 238.5 46 82.5 196
  PERCENT   21.00%   44.75%     36.77%
                 
                 
                 
  SATURDAY - 06/28/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 162.6  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 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 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 1 BBQ Chicken Pizza (California Pizza Kitchen) 840 27 13.5 99 3 27 51
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 2889 65.75 21 249.5 33.5 72.5 256.5
  PERCENT   20.48%   34.54%     35.51%
                 
                 
                 
  FRIDAY - 06/27/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 161.8   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 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
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 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 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 2431 66.25 9.5 277.5 55.5 74.25 211.5
  PERCENT   24.53%   45.66%     34.80%
                 
z                
                 
  THURSDAY - 06/26/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 161.6    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 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 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
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 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 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
  TOTALS 2156 49.25 8.5 159 41 47 256.25
  PERCENT   20.56%   29.50%     47.54%
                 
                 
                 
  WEDNESDAY - 06/25/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 160.4    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 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
3:30 PM 1/3 Cup (76g) Unpopped Popcorn (Hot Air Popped) 220 3 0 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 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 2317 53.5 14 245.5 54 83.5 233
  PERCENT   20.78%   42.38%     40.22%
                 
                 
                 
  TUESDAY - 06/24/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 161.2   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 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
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
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 2156 40.75 7.5 209.5 41.5 45 231.5
  PERCENT   17.01%   38.87%     42.95%
                 
                 
                 
  MONDAY - 06/23/2003 - 8:00 AM: Stationary Bike,  23 Minutes (HIIT)              
  WEIGHT: 161.8   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
12:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
12:00 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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 Oz Almonds 160 15 1.5 6 3 0 6
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 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 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1925 49.25 7.5 195.5 57 61 196.25
  PERCENT   23.03%   40.62%     40.78%
                 
                 
                 
  SUNDAY - 06/22/2003 - 8:00 AM: Stair Climber, 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 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
12:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
12:00 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 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
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 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 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1970 49 14.5 211.5 47.5 61.5 186
  PERCENT   22.39%   42.94%     37.77%
                 
                 
                 
  SATURDAY - 06/21/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 160.8  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 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 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
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
4:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
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 BBQ Chicken Pizza (California Pizza Kitchen) 840 27 13.5 99 3 27 51
7:30 PM 24 Oz Beer (Red Stripe) 300 0 0 30 0 0 2
9:00 PM 1/3 Cup (76g) Unpopped Popcorn (Hot Air Popped) 220 3 0 54 14 0 8
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 3056 67.25 20 326.5 42 67.5 244.5
  PERCENT   19.81%   42.74%     32.00%
                 
                 
                 
  FRIDAY - 06/20/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 160.6   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
11:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
11:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 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 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
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 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 1.75 Cups Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2331 85.25 11.5 202.5 52.5 51.25 218.5
  PERCENT   32.92%   34.75%     37.49%
                 
z                
                 
  THURSDAY - 06/19/2003 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes; Stair Climber, 12 Minutes (HIIT)    
  WEIGHT: 160.6    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 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 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
3:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
3:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
3:00 PM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 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 1/2 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 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2003 46.75 7.5 152.5 34.5 45 230.75
  PERCENT   21.01%   30.45%     46.08%
                 
                 
                 
  WEDNESDAY - 06/18/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 161.0    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 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
10:45 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
12:00 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
3:00 PM 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water 220 3 1 6 0 2 46
3:00 PM 12g Sugar-Free Psyllium Fiber (Konsyl) 6 0 0 0 10 0 0
3:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:00 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
6:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
6:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
6:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:00 PM 1/3 Cup (76g) Unpopped Popcorn w/ 2 Tbsp Soybean Oil 460 31 4 54 14 0 8
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 2400 80.75 19.5 249.5 67.5 63.5 206.5
  PERCENT   30.28%   41.58%     34.42%
                 
                 
                 
  TUESDAY - 06/17/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)  
  WEIGHT: 160.2   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 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
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
9:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 2025 39.25 6.5 206.5 36 44 209.5
  PERCENT   17.44%   40.79%     41.38%
                 
                 
                 
  MONDAY - 06/16/2003 - 8:00 AM: Stationary Bike, 50 Minutes (@ 152 BPM)              
  WEIGHT: 161.4   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 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
12:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
12:00 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 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 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
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 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1692 39.75 6 144.5 36.5 54 198.25
  PERCENT   21.14%   34.16%     46.87%
                 
                 
                 
  SUNDAY - 06/15/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 162.0   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 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
11:30 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
11:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1707 40.5 12.5 154.5 36 59.5 187
  PERCENT   21.35%   36.20%     43.82%
                 
                 
                 
  SATURDAY - 06/14/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes; Stair Climber, 15 Minutes (HIIT)
  WEIGHT: 162.2  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 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 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
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 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 1981 39.25 6.5 199.5 32.5 42.25 206
  PERCENT   17.83%   40.28%     41.60%
                 
                 
                 
  FRIDAY - 06/13/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 162.2   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 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
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 5g Glutamine Powder 18 0 0 0 0 0 0
11:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
11:00 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
  TOTALS 1862 48.75 7.5 179.5 46.5 57 194.25
  PERCENT   23.56%   38.56%     41.73%
                 
                 
                 
  THURSDAY - 06/12/2003 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes; Stair Climber, 12 Minutes (HIIT)    
  WEIGHT: 161.2    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 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 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
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 Almonds 160 15 1.5 6 3 0 6
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 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2693 71.25 8 157 27 42.25 339.5
  PERCENT   23.81%   23.32%     50.43%
                 
                 
                 
  WEDNESDAY - 06/11/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 162.0    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 6 Metamucil Caps 10 0 0 3 3 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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 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
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 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 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1981 69 16 152.5 28.5 56.5 199
  PERCENT   31.35%   30.79%     40.18%
                 
                 
                 
  TUESDAY - 06/10/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)  
  WEIGHT: 161.2   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 6 Metamucil Caps 10 0 0 3 3 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
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 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1876 37.75 5.5 201.5 26 44 182.75
  PERCENT   18.11%   42.96%     38.97%
                 
                 
                 
  MONDAY - 06/09/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 163.0   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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 6 Metamucil Caps 10 0 0 3 3 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 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 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
4:30 PM 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water 220 3 1 6 0 2 46
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 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 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1675 47 6.75 135.5 24 48.25 192
  PERCENT   25.25%   32.36%     45.85%
                 
                 
                 
  SUNDAY - 06/08/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 162.0   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 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 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 1/2 Oz Almonds 80 7.5 0.75 3 1.5 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 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1786 60 14.25 145 25 55.5 174
  PERCENT   30.24%   32.47%     38.97%
                 
                 
                 
  SATURDAY - 06/07/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)
  WEIGHT: 161.6  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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
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
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
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1979 51.25 6.75 190.5 36 48.5 192
  PERCENT   23.31%   38.50%     38.81%
                 
                 
                 
  FRIDAY - 06/06/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 162.4   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 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
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
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 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 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1631 39.25 5.5 170 27.5 44 169.25
  PERCENT   21.66%   41.69%     41.51%
                 
                 
                 
  THURSDAY - 06/05/2003 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes; Stair Climber, 15 Minutes (HIIT)    
  WEIGHT: 162.2    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 3 Metamucil Caps 5 0 0 1.5 1.5 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 (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
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 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 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
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 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2181 74.5 16.75 159.5 22 52 210
  PERCENT   30.74%   29.25%     38.51%
                 
                 
                 
  WEDNESDAY - 06/04/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 161.2    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 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:00 AM 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
4:00 PM 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water 220 3 1 6 0 2 46
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
8:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
8:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
8:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1611 39 6 133 22 51 192.75
  PERCENT   21.79%   33.02%     47.86%
                 
                 
                 
  TUESDAY - 06/03/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)  
  WEIGHT: 162.6   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 3 Metamucil Caps 5 0 0 1.5 1.5 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 (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
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 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
4:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
4:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
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 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1840 44.5 6.25 133 16.5 40.25 221
  PERCENT   21.77%   28.91%     48.04%
                 
                 
                 
  MONDAY - 06/02/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 164.0   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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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 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
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 1/2 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 20 Spears Asparagus 100 0 0 16 8 8 8
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1616 44.75 12.5 137.5 24.5 54 169
  PERCENT   24.92%   34.03%     41.83%
                 
                 
                 
  SUNDAY - 06/01/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 163.8   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 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
11:00 AM 1 Medium Banana 110 0 0 29 1 21 1
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
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 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1631 31.75 5 179 26.5 50 170.25
  PERCENT   17.52%   43.90%     41.75%