WEDNESDAY - 06/30/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 165.8    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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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 1674 14.75 0 210 33 81 194
  PERCENT   7.93%   50.18%     46.36%
                 
                 
                 
  TUESDAY - 06/29/2004 - 7:00 AM:  Shoulder Physical Therapy;  2:30 PM:   Weight Training (Upper Body: Back/Biceps), 45 Minutes
  WEIGHT: 166.6  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
3:30 PM 1 Medium Banana 110 0 0 29 1 21 1
3:30 PM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1828 16.5 1.5 207.5 26 69 212
  PERCENT   8.12%   45.40%     46.39%
                 
                 
                 
  MONDAY - 06/28/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 144 BPM - 7.6 Miles            
  WEIGHT: 166.2   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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 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 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 1839 33.75 9.5 210 38 78 191
  PERCENT   16.52%   45.68%     41.54%
                 
                 
                 
  SUNDAY - 06/27/2004 -  Rest - No Workout              
  WEIGHT: 165.2   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
7:30 PM Unscheduled Cheat Meal - Burger, Fries & Beer at Chili's              
  TOTALS 974 9.25 0 134 30 62 109
  PERCENT   8.55%   55.03%     44.76%
                 
                 
                 
  SATURDAY - 06/26/2004 - 7:30 AM:  Shoulder Injury - No Workout              
  WEIGHT: 166.0  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
11:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
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
11:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1313 13 1 162.5 18 41 135
  PERCENT   8.91%   49.50%     41.13%
                 
                 
                 
  FRIDAY - 06/25/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  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
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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
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 2954 90.25 47 349 45 90 174
  PERCENT   27.50%   47.26%     23.56%
                 
z                
                 
  THURSDAY - 06/24/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 149 BPM - 7.2 Miles; Abs            
  WEIGHT: 164.8    BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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 1878 37 10 221.5 21.5 48 167.25
  PERCENT   17.73%   47.18%     35.62%
                 
                 
                 
  WEDNESDAY - 06/23/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 164.6    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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1802 33.75 9.5 204 35 72.5 188
  PERCENT   16.86%   45.28%     41.73%
                 
                 
                 
  TUESDAY - 06/22/2004 - 7:00 AM:   Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 167.6  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1855 35.25 8.5 186.5 24 53.5 197
  PERCENT   17.10%   40.22%     42.48%
                 
                 
                 
  MONDAY - 06/21/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 7.3 Miles            
  WEIGHT: 165.8   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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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 1734 21.75 1 210 33 81 194
  PERCENT   11.29%   48.44%     44.75%
                 
                 
                 
  SUNDAY - 06/20/2004 -  7:30 AM:  Rest - No Workout              
  WEIGHT: 169.2   BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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
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 1202 10.25 0 133 35 59.5 164
  PERCENT   7.67%   44.26%     54.58%
                 
                 
                 
  SATURDAY - 06/19/2004 - 7:30 AM:  Rest - No Workout              
  WEIGHT: 168.4  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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
9:30 PM Unscheduled Cheat Meal - Burger, Fries & Beer at Chili's              
  TOTALS 1354 10.25 0 188 30 68 145
  PERCENT   6.81%   55.54%     42.84%
                 
                 
                 
  FRIDAY - 06/18/2004 - 7:00 AM:  Shoulder Physical Therapy              
  WEIGHT: 167.0  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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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
9:30 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2994 91.25 47 315 43 96 207
  PERCENT   27.43%   42.08%     27.66%
                 
z                
                 
  THURSDAY - 06/17/2004 - 7:00 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 167.2    BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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 1943 37.5 10.5 173.5 22.5 49 222.25
  PERCENT   17.37%   35.72%     45.75%
                 
                 
                 
  WEDNESDAY - 06/16/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 166.2    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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1662 12.25 0 202 37 71.5 202
  PERCENT   6.63%   48.62%     48.62%
                 
                 
                 
  TUESDAY - 06/15/2004 - 7:00 AM:   Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 164.6  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
9:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
9:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
  TOTALS 1570 14.5 1.5 191.5 18 44.5 167
  PERCENT   8.31%   48.79%     42.55%
                 
                 
                 
  MONDAY - 06/14/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 7.3 Miles            
  WEIGHT: 164.8   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
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 1384 32.5 9.5 143 34 67 151
  PERCENT   21.13%   41.33%     43.64%
                 
                 
                 
  SUNDAY - 06/13/2004 -  Rest - No Workout              
  WEIGHT: 168.0   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
2:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
  TOTALS 2094 53.25 27 210 31 78 161
  PERCENT   22.89%   40.11%     30.75%
                 
                 
                 
  SATURDAY - 06/12/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 7.7 Miles            
  WEIGHT: 167.6  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 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
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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1422 8.25 0 217 38 48.5 143
  PERCENT   5.22%   61.04%     40.23%
                 
                 
                 
  FRIDAY - 06/11/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 7.7 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 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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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
9:30 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2994 91.25 47 315 43 96 207
  PERCENT   27.43%   42.08%     27.66%
                 
z                
                 
  THURSDAY - 06/10/2004 - 7:00 AM:  Shoulder Physical Therapy     9:30 PM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
  WEIGHT: 166.8    BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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 1838 37 10 172.5 17.5 48 198.25
  PERCENT   18.12%   37.54%     43.14%
                 
                 
                 
  WEDNESDAY - 06/09/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 166.0    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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 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 Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2104 46.5 16.5 250 36 85 197
  PERCENT   19.89%   47.53%     37.45%
                 
                 
                 
  TUESDAY - 06/08/2004 - 7:00 AM:   Shoulder Physical Therapy              
  WEIGHT: 166.8  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1763 17.25 1 177.5 20 47 219.5
  PERCENT   8.81%   40.27%     49.80%
                 
                 
                 
  MONDAY - 06/07/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 7.3 Miles            
  WEIGHT: 167.0   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
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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
4:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
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 2004 27 7 233 31 81 232.5
  PERCENT   12.13%   46.51%     46.41%
                 
                 
                 
  SUNDAY - 06/06/2004 -  Rest - No Workout              
  WEIGHT: 167.6   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2044 45.75 16.5 241 34.5 80.5 193.25
  PERCENT   20.14%   47.16%     37.82%
                 
                 
                 
  SATURDAY - 06/05/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 167.6  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
4:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
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 1913 28 8 264.5 24 53 164
  PERCENT   13.17%   55.31%     34.29%
                 
                 
                 
  FRIDAY - 06/04/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 7.4 Miles              
  WEIGHT: 166.8  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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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
9:30 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2994 91.25 47 315 43 96 207
  PERCENT   27.43%   42.08%     27.66%
                 
z                
                 
  THURSDAY - 06/03/2004 - 7:00 AM:  Shoulder Physical Therapy              
  WEIGHT: 167.2    BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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 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
3:30 PM 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
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 1908 37.75 10 172.5 17.5 45 215.75
  PERCENT   17.81%   36.16%     45.23%
                 
                 
                 
  WEDNESDAY - 06/02/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 166.8    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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 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 1844 34.5 9.5 212 36 79 189
  PERCENT   16.84%   45.99%     41.00%
                 
                 
                 
  TUESDAY - 06/01/2004 - 7:00 AM:   Shoulder Physical Therapy              
  WEIGHT: 169.0  BODY FAT:  8% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
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
3:30 PM 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
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 1683 16.75 1 177.5 20 44 204.5
  PERCENT   8.96%   42.19%     48.60%