WEDNESDAY - 03/31/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 167.8    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 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
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1980 50.75 10.5 188 38 65.5 209
  PERCENT   23.07%   37.98%     42.22%
                 
                 
                 
  TUESDAY - 03/30/2004 - 7:30 AM: Elliptical, 50 Minutes @ 156 BPM - 8.6 Miles            
  WEIGHT: 167.6   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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
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 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 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1986 24.75 2.5 227.5 29 48 212.5
  PERCENT   11.22%   45.82%     42.80%
                 
                 
                 
  MONDAY - 03/29/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 167.6   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 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 Steamed Shrimp 200 2.5 0 0 0 0 45
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1950 21.5 1.5 199 40 71.5 251.5
  PERCENT   9.92%   40.82%     51.59%
                 
                 
                 
  SUNDAY - 03/28/2004 -  Rest - No Workout              
  WEIGHT: 169.8   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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 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
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 2014 52.5 10 183 38 76 219.5
  PERCENT   23.46%   36.35%     43.59%
                 
                 
                 
  SATURDAY - 03/27/2004 - 7:30 AM: No workout (unexpected emergency)              
  WEIGHT: 171.4  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 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 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1863 24.25 2 226.5 24 47 188.5
  PERCENT   11.71%   48.63%     40.47%
                 
                 
                 
  FRIDAY - 03/26/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 169.2  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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
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 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
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 2867 57 27.5 329 42 91 224.5
  PERCENT   17.89%   45.90%     31.32%
                 
z                
                 
  THURSDAY - 03/25/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 168.0    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2342 45.75 12 204.5 29 66 267.5
  PERCENT   17.58%   34.93%     45.69%
                 
                 
                 
  WEDNESDAY - 03/24/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 169.0    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 2130 52.5 10.5 203 40 68.5 228.5
  PERCENT   22.18%   38.12%     42.91%
                 
                 
                 
  TUESDAY - 03/23/2004 - 7:30 AM: Elliptical, 50 Minutes @ 152 BPM - 9.0 Miles            
  WEIGHT: 170.0   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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
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 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
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1846 39.25 4 183.5 32 45 197.5
  PERCENT   19.14%   39.76%     42.80%
                 
                 
                 
  MONDAY - 03/22/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 171.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
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 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 1967 28 2.5 205 43 74 239.5
  PERCENT   12.81%   41.69%     48.70%
                 
                 
                 
  SUNDAY - 03/21/2004 -  Rest - No Workout              
  WEIGHT: 169.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
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 2697 63.5 28.5 255 38 88 237.5
  PERCENT   21.19%   37.82%     35.22%
                 
                 
                 
  SATURDAY - 03/20/2004 - 7:30 AM: Elliptical, 50 Minutes @ 153 BPM - 8.9 Miles            
  WEIGHT: 169.8  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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
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 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 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1846 39.25 4 183.5 32 45 197.5
  PERCENT   19.14%   39.76%     42.80%
                 
                 
                 
  FRIDAY - 03/19/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 168.2  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
7:30 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 2807 63.5 28.5 280 38 88 240.5
  PERCENT   20.36%   39.90%     34.27%
                 
z                
                 
  THURSDAY - 03/18/2004 - 7:30 AM:   No Training (MAX-OT Week Off)              
  WEIGHT: 168.2    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 2256 45.25 11.5 209.5 27 70.5 246.5
  PERCENT   18.05%   37.15%     43.71%
                 
                 
                 
  WEDNESDAY - 03/17/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 168.6    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 2172 53.25 10.5 211 41 75 229.5
  PERCENT   22.06%   38.86%     42.27%
                 
                 
                 
  TUESDAY - 03/16/2004 - 7:30 AM: Elliptical, 50 Minutes @ 152 BPM - 8.5 Miles            
  WEIGHT: 168.2   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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
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 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
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1906 24.25 2.5 227.5 29 45 197.5
  PERCENT   11.45%   47.74%     41.45%
                 
                 
                 
  MONDAY - 03/15/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 170.2   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1870 21 1.5 199 40 68.5 236.5
  PERCENT   10.11%   42.57%     50.59%
                 
                 
                 
  SUNDAY - 03/14/2004 -  Rest - No Workout              
  WEIGHT: 171.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 2062 53.25 10.5 186 41 75 226.5
  PERCENT   23.24%   36.08%     43.94%
                 
                 
                 
  SATURDAY - 03/13/2004 - 7:30 AM: Elliptical, 50 Minutes @ 151 BPM - 8.6 Miles            
  WEIGHT: 171.0  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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
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 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 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1846 39.25 4 183.5 32 45 197.5
  PERCENT   19.14%   39.76%     42.80%
                 
                 
                 
  FRIDAY - 03/12/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 168.8  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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
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
7:30 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 2787 56.5 27.5 329 42 88 209.5
  PERCENT   18.25%   47.22%     30.07%
                 
z                
                 
  THURSDAY - 03/11/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 169.4    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 2379 45.75 12 210.5 32 71.5 270.5
  PERCENT   17.31%   35.39%     45.48%
                 
                 
                 
  WEDNESDAY - 03/10/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 169.4    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 2172 53.25 10.5 211 41 75 229.5
  PERCENT   22.06%   38.86%     42.27%
                 
                 
                 
  TUESDAY - 03/09/2004 - 7:30 AM: Elliptical, 50 Minutes @ 150 BPM - 8.5 Miles            
  WEIGHT: 169.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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
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 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
3:30 PM 40 Mini Pretzels (Snyder's Of Hanover) 220 0 0 50 0 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1906 24.25 2.5 227.5 29 45 197.5
  PERCENT   11.45%   47.74%     41.45%
                 
                 
                 
  MONDAY - 03/08/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 170.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
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 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1930 28 2.5 199 40 68.5 236.5
  PERCENT   13.06%   41.24%     49.02%
                 
                 
                 
  SUNDAY - 03/07/2004 -  Rest - No Workout              
  WEIGHT: 171.0   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (76g) Cereal (Kashi "Good Friends") w/ 1 Cup Skim Milk 318 2.25 0 76 20 30 17
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 20 Spears Asparagus 100 0 0 16 8 8 8
9:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2241 64.5 17.5 213 38 77 224.5
  PERCENT   25.90%   38.02%     40.07%
                 
                 
                 
  SATURDAY - 03/06/2004 7:30 AM: Elliptical, 50 Minutes @ 150 BPM - 8.5 Miles            
  WEIGHT: 172.4  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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
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 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1716 34.5 9.5 211.5 29 48 152
  PERCENT   18.09%   49.30%     35.43%
                 
                 
                 
  FRIDAY - 03/05/2004 - 7:30 AM:  Elliptical, 23 Minutes (HIIT)              
  WEIGHT: 169.8  BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 2 Cups (76g) Cereal (Kashi "Good Friends") w/ 1 Cup Skim Milk 318 2.25 0 76 20 30 17
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
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 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Peppered Beef Jerky (Jack Link's) 80 0.5 0 4 0 3 15
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 2601 56.5 27.5 295 37 85 194.5
  PERCENT   19.55%   45.37%     29.91%
                 
z                
                 
  THURSDAY - 03/04/2004 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 169.8    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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 6 Oz Red Wine 120 0 0 2 0 2 0
7:00 PM 20 Spears Asparagus 100 0 0 16 8 8 8
  TOTALS 2389 45.75 12 187.5 32 73.5 267.5
  PERCENT   17.24%   31.39%     44.79%
                 
                 
                 
  WEDNESDAY - 03/03/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs              
  WEIGHT: 169.6    BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 2 Cups (76g) Cereal (Kashi "Good Friends") w/ 1 Cup Skim Milk 318 2.25 0 76 20 30 17
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1906 52.75 10.5 173 36 69 199.5
  PERCENT   24.91%   36.31%     41.87%
                 
                 
                 
  TUESDAY - 03/02/2004 - 7:30 AM: No Workout (Shoulder Injury)              
  WEIGHT: 170.4   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
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
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 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1691 23.75 2.5 194.5 27 41 177.5
  PERCENT   12.64%   46.01%     41.99%
                 
                 
                 
  MONDAY - 03/01/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 153 BPM              
  WEIGHT: 169.2   BODY FAT:  8% TODAY'S PICS: FRONT SIDE      
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
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 2 Cups (76g) Cereal (Kashi "Good Friends") w/ 1 Cup Skim Milk 318 2.25 0 76 20 30 17
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
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 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
  TOTALS 1864 43.5 4.5 168 37 64.5 213.5
  PERCENT   21.00%   36.05%     45.82%