MONDAY - 03/31/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 176.0   BODY FAT: 14% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
12:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 4 Slices Smart Deli Meatless Roast Turkey (Lightlife) 65 0 0 4 0 1.25 13
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1466 18.25 4.5 170 30.5 61.25 155.25
  PERCENT   11.20%   46.38%     42.36%
                 
                 
                 
  SUNDAY - 03/30/2003 - 9:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stair Climber (HIIT), 12 Minutes
  WEIGHT: 176.6   BODY FAT: 14% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:00 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
10:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
2:30 PM 1 Medium Banana 110 0 0 29 1 21 1
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1761 36.5 13 178.5 26.5 71 172.5
  PERCENT   18.65%   40.55%     39.18%
                 
                 
                 
  SATURDAY - 03/29/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 176.4   BODY FAT: 14% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
12:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
12:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 4 Slices Smart Deli Meatless Roast Turkey (Lightlife) 65 0 0 4 0 1.25 13
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 8 Oz Grilled Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1631 29.75 6.5 163 29 36.75 181
  PERCENT   16.42%   39.98%     44.39%
                 
                 
                 
  FRIDAY - 03/28/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 177.4   BODY FAT: 14% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
11:00 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
11:00 AM 1 Medium Banana 110 0 0 29 1 21 1
2:00 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
5:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
8:00 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
8:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1461 17.25 4.5 171 36.5 60 154.25
  PERCENT   10.63%   46.82%     42.23%
                 
                 
                 
  THURSDAY - 03/27/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stationary Bike, 12 Minutes (HIIT)    
  WEIGHT: 176.6    BODY FAT: 15% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 1 Tbsp Natural Peanut Butter (Smucker's) 100 8 1 3.5 1 1 3.5
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1836 42.75 14 175 20.5 60 182
  PERCENT   20.96%   38.13%     39.65%
                 
                 
                 
  WEDNESDAY - 03/26/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 176.4     BODY FAT: 15% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
12:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
7:30 PM 36 Oz Beer (Red Stripe) 450 0 0 45 0 0 3
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 2581 24.75 4.5 213 36 56.5 301
  PERCENT   8.63%   33.01%     46.65%
                 
                 
                 
  TUESDAY - 03/25/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes  
  WEIGHT: 178.6     BODY FAT: 17% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1566 28.5 5.5 138.5 16.5 37 182.5
  PERCENT   16.38%   35.38%     46.62%
                 
                 
                 
  MONDAY - 03/24/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 179.6    BODY FAT: 17% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1490 35.25 14 119.5 15 14.75 165
  PERCENT   21.29%   32.08%     44.30%
                 
                 
                 
  SUNDAY - 03/23/2003 - 9:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stationary Bike (HIIT), 10 Minutes
  WEIGHT: 181.0   BODY FAT: 17% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
11:00 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
11:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
11:00 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
11:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
11:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
11:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:00 PM 1.5 Cups Pasta Lite Low Carb Pasta (Due Amici) 320 2 0 20 7 6 56
2:00 PM 6 Veggie "MeatBalls" (Gardenburger) 110 4.5 1 8 4 0 12
2:00 PM 1/2 Cup Marinara Pasta Sauce (Bove's Of Vermont) 80 4 0.5 7 1 2 2
5:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
8:00 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
8:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1606 24.75 5 122.5 26 46.5 204.75
  PERCENT   13.87%   30.51%     51.00%
                 
                 
                 
  SATURDAY - 03/22/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 180.4   BODY FAT: 18% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
  TOTALS 1192 10.75 1.5 143 23.5 24.25 140.5
  PERCENT   8.12%   47.99%     47.15%
                 
                 
                 
  FRIDAY - 03/21/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 180.4   BODY FAT: 18% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1976 26 3 129 24 35.5 285
  PERCENT   11.84%   26.11%     57.69%
                 
                 
                 
  THURSDAY - 03/20/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stationary Bike, 12 Minutes (HIIT)    
  WEIGHT: 181.8    BODY FAT: 18% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
11:30 AM 1 Medium Tangelo Orange 47 0 0 12 2.5 9.5 1
11:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
11:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1590 35.75 14 148 33 40.75 166.5
  PERCENT   20.24%   37.23%     41.89%
                 
                 
                 
  WEDNESDAY - 03/19/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches            
  WEIGHT: 181.4     BODY FAT: 18% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:00 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:00 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
5:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
8:00 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
8:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1351 17.25 4.5 142 35.5 39 153.25
  PERCENT   11.49%   42.04%     45.37%
                 
                 
                 
  TUESDAY - 03/18/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes  
  WEIGHT: 183.0     BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1506 28.5 5.5 128.5 23.5 42 176.5
  PERCENT   17.03%   34.13%     46.88%
                 
                 
                 
  MONDAY - 03/17/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 182.6    BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
2:30 PM 2 Slices Brown Rice Applesauce Bread (New Harvest Bake Shop) 120 0 0 24 2 0 4
1:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1505 34.25 12.5 147 26.5 30.25 150.5
  PERCENT   20.48%   39.07%     40.00%
                 
                 
                 
  SUNDAY - 03/16/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stationary Bike (HIIT), 10 Minutes
  WEIGHT: 183.2    BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
11:00 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
11:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
11:00 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
11:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
11:30 PM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
11:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:30 PM 2 Slices Brown Rice Applesauce Bread (New Harvest Bake Shop) 120 0 0 24 2 0 4
2:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
2:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
2:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
2:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
5:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
8:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
8:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1386 15.25 3.5 131.5 19 45.5 157.75
  PERCENT   9.90%   37.95%     45.53%
                 
                 
                 
  SATURDAY - 03/15/2003 - 8:00 AM: Stair Climber, 20 Minutes (HIIT); Crunches            
  WEIGHT: 183.2   BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM 2 Slices Brown Rice Applesauce Bread (New Harvest Bake Shop) 120 0 0 24 2 0 4
1:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1971 20.25 3 146 25 28.5 281
  PERCENT   9.25%   29.63%     57.03%
                 
                 
                 
  FRIDAY - 03/14/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 183.4    BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1210 12.25 3 125 29.5 27.25 152.5
  PERCENT   9.11%   41.32%     50.41%
                 
                 
                 
  THURSDAY - 03/13/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stationary Bike, 10 Minutes (HIIT)    
  WEIGHT: 183.4    BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM 2 Slices Brown Rice Applesauce Bread (New Harvest Bake Shop) 120 0 0 24 2 0 4
1:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1556 16 3.5 165.5 20.5 50 164.5
  PERCENT   9.25%   42.54%     42.29%
                 
                 
                 
  WEDNESDAY - 03/12/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT); Crunches            
  WEIGHT: 183.2    BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM 1 Hamburger Roll (Pepperidge Farm) 120 2.5 1 21 1 3 5
1:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1561 36.75 13.5 153 30 39.5 156
  PERCENT   21.19%   39.21%     39.97%
                 
                 
                 
  TUESDAY - 03/11/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes  
  WEIGHT: 183.0     BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1381 13.75 3.5 126.5 25.5 41 178.5
  PERCENT   8.96%   36.64%     51.70%
                 
                 
                 
  MONDAY - 03/10/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 184.0     BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
11:00 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
2:00 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
5:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
10:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
10:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
  TOTALS 1078 8.5 1.5 138 25 23.5 119.5
  PERCENT   7.10%   51.21%     44.34%
                 
                 
                 
  SUNDAY - 03/09/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stationary Bike (HIIT), 10 Minutes
  WEIGHT: 186.2      BODY FAT: 19% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
10:00 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
10:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
11:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
11:00 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
2:00 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
2:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
5:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
6:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
8:00 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
8:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1516 34.25 6.5 97.5 8.5 18.5 161.75
  PERCENT   20.33%   25.73%     42.68%
                 
                 
                 
  SATURDAY - 03/08/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 185.8      BODY FAT: 20% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1771 22 2 97.5 16.5 18 274.5
  PERCENT   11.18%   22.02%     62.00%
                 
                 
                 
  FRIDAY - 03/07/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT); Crunches            
  WEIGHT: 186.8    BODY FAT: 20% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
                 
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1395 33.25 12.5 131 29.5 29.25 145.5
  PERCENT   21.45%   37.56%     41.72%
                 
                 
                 
  THURSDAY - 03/06/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stationary Bike, 10 Minutes (HIIT)    
  WEIGHT: 188.0     BODY FAT: 20% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
                 
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1206 25.25 4 88.5 21 13.5 150.75
  PERCENT   18.84%   29.35%     50.00%
                 
                 
                 
  WEDNESDAY - 03/05/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 188.6    BODY FAT: 20% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
                 
10:30 AM 62g Whey Protein Supplement (GNC) w/ 2 Cups Water 260 5 3 10 2 4 40
10:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
2:00 PM 1 Hamburger Roll (Pepperidge Farm) 120 2.5 1 21 1 3 5
2:00 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
2:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 2 Fiber Rye Crispbreads (Wasa) 60 2 0 14 4 0 2
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1276 19 5.5 109.5 20.5 26 152.5
  PERCENT   13.40%   34.33%     47.81%
                 
                 
                 
  TUESDAY - 03/04/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes  
  WEIGHT: 189.8    BODY FAT: 20% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
                 
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
11:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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 10 Spears Asparagus 50 0 0 8 4 4 4
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1531 35.75 14 137 31 33.5 166
  PERCENT   21.02%   35.79%     43.37%
                 
                 
                 
  MONDAY - 03/03/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT); Crunches            
  WEIGHT: 189.6     BODY FAT: 20% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
                 
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1331 26.25 5 127 30.5 30 151.25
  PERCENT   17.75%   38.17%     45.45%
                 
                 
                 
  SUNDAY - 03/02/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes; Stationary Bike (HIIT), 10 Minutes
  WEIGHT: 191.0     BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
                 
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
1:30 PM 1 Griller Meatless Hamburger Patty (Morningstar Farms) 140 6 1 5 2 1 15
1:30 PM 1 Hamburger Roll (Pepperidge Farm) 120 2.5 1 21 1 3 5
3:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 10 Oz Meatless Riblett (Gardenburger) 210 5 0 10 4 7 27
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1546 26 7 126.5 19.5 27 179.5
  PERCENT   15.14%   32.73%     46.44%
                 
                 
                 
  SATURDAY - 03/01/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT)              
  WEIGHT: 190.0     BODY FAT: 21% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
                 
9:30 AM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
1:30 PM 1 (2.5 Oz) Chik'n Grill Meatless Soy Patty (Gardenburger) 100 2.5 0 5 3 0 13
1:30 PM 1 Hamburger Roll (Pepperidge Farm) 120 2.5 1 21 1 3 5
4:30 PM 4 Slice Meatless Salami (Yves) 90 0 0 5 1 1 17
4:30 PM 1 Hamburger Roll (Pepperidge Farm) 120 2.5 1 21 1 3 5
8:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
8:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
8:00 PM 10 Spears Asparagus 50 0 0 8 4 4 4
10:00 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 PM 31g Whey Protein Supplement (GNC) w/ 1 Cup Water 130 2.5 1.5 5 1 2 20
  TOTALS 1336 39 15 83.5 15.5 18 150
  PERCENT   26.27%   25.00%     44.91%