| |
|
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|
|
|
|
|
|
| |
|
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|
|
|
|
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|
| |
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% |
| |
|
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| |
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| |
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| |
FRIDAY - 06/04/2004 - 7:30 AM: Elliptical, 50 Minutes @ 136 BPM - 7.4 Miles |
|
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|
|
|
|
| |
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% |
| |
|
|
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|
|
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| z |
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| |
|
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| |
THURSDAY - 06/03/2004 - 7:00 AM: Shoulder Physical Therapy |
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|
|
|
|
| |
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% |
| |
|
|
|
|
|
|
|
|
| |
|
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| |
|
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| |
WEDNESDAY - 06/02/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT) |
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|
|
|
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| |
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% |
| |
|
|
|
|
|
|
|
|
| |
|
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| |
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| |
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% |
| |
|
|
|
|
|
|
|
|
| |
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