THURSDAY - 03/31/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 8.0 Miles            
  WEIGHT: 194.2    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 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
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 2312 62.75 15.5 175.5 33.5 59 273.25
  PERCENT   24.43%   30.36%     47.28%
                 
                 
                 
  WEDNESDAY - 03/30/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 138 BPM - 8.1 Miles; Abs            
  WEIGHT: 194.6    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 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) Wild Ahi Yellowfin Tuna 240 3 0 0 0 0 50
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
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 1939 60.25 5.5 144.5 32.5 57 226.25
  PERCENT   27.97%   29.81%     46.67%
                 
                 
                 
  TUESDAY - 03/29/2005 - 11:30 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 194.0  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
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 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
12:15 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 - 03/28/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 135 BPM - 8.1 Miles            
  WEIGHT: 194.6   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 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 2039 45.5 4.5 195 42 76 239.5
  PERCENT   20.08%   38.25%     46.98%
                 
                 
                 
  SUNDAY - 03/27/2005 -  11:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 194.2   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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:00 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
9:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:00 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 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 2292 62.25 9 191.5 22 85.5 249.5
  PERCENT   24.44%   33.42%     43.54%
                 
                 
                 
  SATURDAY - 03/26/2005 - 8:15 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.1 Miles            
  WEIGHT: 195.2  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 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 (Moringstar Farms) 80 3 0.5 3 2 1 10
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 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 Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 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 2009 59.25 6 196.5 33 56.5 202
  PERCENT   26.54%   39.12%     40.22%
                 
                 
                 
  FRIDAY - 03/25/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 140 BPM - 8.1 Miles              
  WEIGHT: 196.2    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 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
7:00 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
7:00 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
7:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
7:00 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
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 2074 60.25 5.5 248.5 38 56.5 174
  PERCENT   26.15%   47.93%     33.56%
                 
                 
                 
  THURSDAY - 03/24/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 8.0 Miles            
  WEIGHT: 196.8    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 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 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 2312 62.75 15.5 175.5 33.5 59 273.25
  PERCENT   24.43%   30.36%     47.28%
                 
                 
                 
  WEDNESDAY - 03/23/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.1 Miles; Abs            
  WEIGHT: 196.6    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 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 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%
                 
                 
                 
  TUESDAY - 03/22/2005 - 11:30 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 194.2  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
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 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
12:15 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
7:00 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 2186 49.25 4.5 185.5 27 76 258.5
  PERCENT   20.28%   33.94%     47.30%
                 
                 
                 
  MONDAY - 03/21/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 135 BPM - 8.1 Miles            
  WEIGHT: 198.0   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 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 8 Oz Shrimp 200 2.5 0 0 0 0 45
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 2023 48 3.5 187 40 79 241.5
  PERCENT   21.35%   36.97%     47.75%
                 
                 
                 
  SUNDAY - 03/20/2005 -  Elliptical, 50 Minutes @ 142 BPM - 8.0 Miles              
  WEIGHT: 197.4   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 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 1978 57.25 7.5 165.5 33 62.5 221
  PERCENT   26.05%   33.47%     44.69%
                 
                 
                 
  SATURDAY - 03/19/2005 - 11:00 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes      
  WEIGHT: 199.2  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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:00 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
9:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:00 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 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
7:30 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 2026 33.25 3.5 177.5 23 76 254.5
  PERCENT   14.77%   35.04%     50.25%
                 
                 
                 
  FRIDAY - 03/18/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 145 BPM - 8.1 Miles              
  WEIGHT: 196.2    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 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 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
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 3424 113.25 26 334.5 38 81.5 244
  PERCENT   29.77%   39.08%     28.50%
                 
                 
                 
  THURSDAY - 03/17/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 8.0 Miles            
  WEIGHT: 195.8    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 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 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 2312 62.75 15.5 175.5 33.5 59 273.25
  PERCENT   24.43%   30.36%     47.28%
                 
                 
                 
  WEDNESDAY - 03/16/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 137 BPM - 8.1 Miles; Abs            
  WEIGHT: 196.8    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
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 Atlantic Salmon 340 20 7 4 0 0 37
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 1994 65.25 10.5 161.5 31 65.5 215
  PERCENT   29.45%   32.40%     43.13%
                 
                 
                 
  TUESDAY - 03/15/2005 - 11:30 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 198.4  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
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 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
12:15 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
7:00 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 2186 49.25 4.5 185.5 27 76 258.5
  PERCENT   20.28%   33.94%     47.30%
                 
                 
                 
  MONDAY - 03/14/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 135 BPM - 8.1 Miles            
  WEIGHT: 198.2   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 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
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 1.5 Lbs Snow Crab 825 12.5 0 0 0 0 165
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 2359 55.75 3.5 135.5 28 52.5 339
  PERCENT   21.27%   22.98%     57.48%
                 
                 
                 
  SUNDAY - 03/13/2005 -  Elliptical, 50 Minutes @ 142 BPM - 8.0 Miles              
  WEIGHT: 198.4   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
10:30 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
10:30 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
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
10:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
2:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
2:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
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 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 134g Center Rib Pork Chops, Trimmed 294 14 4 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 1573 40 6 205.5 34 56.5 126.5
  PERCENT   22.89%   52.26%     32.17%
                 
                 
                 
  SATURDAY - 03/12/2005 - 11:00 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes      
  WEIGHT: 198.6  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 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
9:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:00 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
9:00 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:00 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 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
7:30 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 - 03/11/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 142 BPM - 8.0 Miles              
  WEIGHT: 197.0    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 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 Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
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 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
7:30 PM 24 Oz Beer (Heineken) 300 0 0 23 0 0 3
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 3752 134.25 35 353.5 38 77.5 263
  PERCENT   32.20%   37.69%     28.04%
                 
                 
                 
  THURSDAY - 03/10/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 8.0 Miles            
  WEIGHT: 198.0    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 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
7:30 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
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 2068 51.25 11 175.5 33.5 59 240.25
  PERCENT   22.30%   33.95%     46.47%
                 
                 
                 
  WEDNESDAY - 03/09/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 137 BPM - 8.1 Miles; Abs            
  WEIGHT: 197.8    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
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 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 1919 63.25 10.5 148.5 32.5 57 213.25
  PERCENT   29.66%   30.95%     44.45%
                 
                 
                 
  TUESDAY - 03/08/2005 - 11:30 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 198.4  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
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 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
12:15 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
7:00 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 2186 49.25 4.5 185.5 27 76 258.5
  PERCENT   20.28%   33.94%     47.30%
                 
                 
                 
  MONDAY - 03/07/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 135 BPM - 8.1 Miles            
  WEIGHT: 198.2   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 8 Oz Shrimp 200 2.5 0 0 0 0 45
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 2023 48 3.5 187 40 79 241.5
  PERCENT   21.35%   36.97%     47.75%
                 
                 
                 
  SUNDAY - 03/06/2005 -  8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 199.0   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
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 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 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
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 (Moringstar Farms) 80 3 0.5 3 2 1 10
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 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 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 2162 45.25 7.5 193.5 21 82.5 244.5
  PERCENT   18.84%   35.80%     45.24%
                 
                 
                 
  SATURDAY - 03/05/2005 - 8:15 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.1 Miles            
  WEIGHT: 197.4  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 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 (Moringstar Farms) 80 3 0.5 3 2 1 10
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 Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 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 1944 59.25 6 146.5 29 56.5 228
  PERCENT   27.43%   30.14%     46.91%
                 
                 
                 
  FRIDAY - 03/04/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 145 BPM - 8.1 Miles              
  WEIGHT: 199.4    BODY FAT:  11% 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 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 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
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 1799 45.25 3.5 144.5 32.5 57 226.25
  PERCENT   22.64%   32.13%     50.31%
                 
                 
                 
  THURSDAY - 03/03/2005 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 8.0 Miles            
  WEIGHT: 197.6    BODY FAT:  11% 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 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
7:30 PM 8 Oz Top Sirloin Steak, Trimmed 488 23 9 0 0 0 66
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 2068 51.25 11 175.5 33.5 59 240.25
  PERCENT   22.30%   33.95%     46.47%
                 
                 
                 
  WEDNESDAY - 03/02/2005 - 7:30 AM:  Elliptical, 50 Minutes @ 145 BPM - 7.9 Miles; Abs            
  WEIGHT: 198.8    BODY FAT:  11% 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 Atlantic Salmon 340 20 7 4 0 0 37
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 1994 65.25 10.5 161.5 31 65.5 215
  PERCENT   29.45%   32.40%     43.13%
                 
                 
                 
  TUESDAY - 03/01/2005 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 199.4  BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
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
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 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 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
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
7:00 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%