THURSDAY - 06/30/2005 - 11:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 191.2    BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
8:00 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
8:00 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
8:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:15 PM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
12:15 PM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
12:15 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2496 65.75 16.5 207.5 25.5 73 270.75
  PERCENT   23.71%   33.25%     43.39%
                 
                 
                 
  WEDNESDAY - 06/29/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 7.9 Miles; Abs            
  WEIGHT: 192.4    BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
9:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 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
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 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 (200g) Wild Catfish 190 6 2 0 0 0 32
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 1769 49.25 5.5 144.5 32.5 57 208.25
  PERCENT   25.06%   32.67%     47.09%
                 
                 
                 
  TUESDAY - 06/28/2005 - 11:30 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 60 Minutes        
  WEIGHT: 191.6  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
8:00 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
8:00 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
8:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:15 PM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
12:15 PM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
12:15 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 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 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 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
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2251 49.25 4.5 235.5 31 76 232.5
  PERCENT   19.69%   41.85%     41.31%
                 
                 
                 
  MONDAY - 06/27/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 7.5 Miles            
  WEIGHT: 191.6   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
9:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 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 (200g) Wild Catfish 190 6 2 0 0 0 32
7:30 PM 2 Cups Classic Vegetable Mix (Bird's Eye) 150 0 0 30 5 10 5
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2043 49.5 5.5 195 42 76 229.5
  PERCENT   21.81%   38.18%     44.93%
                 
                 
                 
  SUNDAY - 06/26/2005 - 11:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 191.8  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
8:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
8:00 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
8:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
8:00 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:00 PM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
12:00 PM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
12:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 134g Center Rib Pork Chops, Trimmed 294 14 4 0 0 0 42
7:30 PM 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) 285 0.75 0 61.5 1.5 1.5 9
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2577 63 9 253 23.5 87 258.5
  PERCENT   22.00%   39.27%     40.12%
                 
                 
                 
  SATURDAY - 06/25/2005 -  No workout              
  WEIGHT: 194.8   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
9:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:30 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
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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
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
3:30 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 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 1907 45.25 3.5 199.5 39 56 205
  PERCENT   21.36%   41.85%     43.00%
                 
                 
                 
  FRIDAY - 06/24/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 137 BPM - 8.0 Miles              
  WEIGHT: 191.4   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
8:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 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
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
7:30 PM 24 Oz Beer (Red Stripe) 300 0 0 30 0 0 2
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 3484 113.25 26 360.5 38 77.5 246
  PERCENT   29.26%   41.39%     28.24%
                 
                 
                 
  THURSDAY - 06/23/2005 - 11:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 189.8    BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
8:00 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
8:00 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
8:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:15 PM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
12:15 PM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
12:15 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2816 81.75 18 217.5 28.5 79 306.75
  PERCENT   26.13%   30.89%     43.57%
                 
                 
                 
  WEDNESDAY - 06/22/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 137 BPM - 7.8 Miles; Abs            
  WEIGHT: 191.0    BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
9:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 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
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 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 (226g) Fresh Tilapia 186 2 1 0 0 0 42
7:30 PM 2 Cups Classic Vegetable Mix (Bird's Eye) 150 0 0 30 5 10 5
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 1870 45.25 4.5 165.5 33 62.5 221
  PERCENT   21.78%   35.40%     47.27%
                 
                 
                 
  TUESDAY - 06/21/2005 - 11:30 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 60 Minutes        
  WEIGHT: 190.4  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
8:00 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
8:00 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
8:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:15 PM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
12:15 PM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
12:15 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 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 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 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
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2251 49.25 4.5 235.5 31 76 232.5
  PERCENT   19.69%   41.85%     41.31%
                 
                 
                 
  MONDAY - 06/20/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 137 BPM - 7.8 Miles            
  WEIGHT: 190.2   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
9:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 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 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2088 63.5 10.5 178 41.5 70.5 231.75
  PERCENT   27.37%   34.10%     44.40%
                 
                 
                 
  SUNDAY - 06/19/2005 -  No workout              
  WEIGHT: 191.8   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
9:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:30 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
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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
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
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 134g Center Rib Pork Chops, Trimmed 294 14 4 0 0 0 42
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 1948 59.25 7.5 157.5 31 65.5 220
  PERCENT   27.37%   32.34%     45.17%
                 
                 
                 
  SATURDAY - 06/18/2005 - 11:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes      
  WEIGHT: 194.8  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
8:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
8:00 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
8:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
8:00 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:00 PM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
12:00 PM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
12:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 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
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 2186 48.25 5 183.5 26 76 260.5
  PERCENT   19.87%   33.58%     47.67%
                 
                 
                 
  FRIDAY - 06/17/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 137 BPM - 8.0 Miles              
  WEIGHT: 193.6   BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
8:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 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
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 3184 113.25 26 330.5 38 77.5 244
  PERCENT   32.01%   41.52%     30.65%
                 
                 
                 
  THURSDAY - 06/16/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 140 BPM - 8.0 Miles            
  WEIGHT: 193.0    BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
9:00 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 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
9:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
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 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 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
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:00 PM 4 Capsules ETS Supplement (AtLarge Nutrition) 0 0 0 0 0 0 0
  TOTALS 1907 45.25 3.5 199.5 39 56 205
  PERCENT   21.36%   41.85%     43.00%
                 
                 
                 
  Wednesday - 06/01/2005 - Wednesday 06/15/2005:  VACATION!!              
    TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
  On vacation from 6/1/2005 - 6/15/2005 - No meal tracking.              
  PERCENT