SATURDAY - 05/31/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)
  WEIGHT: 163.4  BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1835 44.25 6 180.5 31 46.75 180.5
  PERCENT   21.70%   39.35%     39.35%
                 
                 
                 
  FRIDAY - 05/30/2003 - 8:00 AM: Stationary Bike, 45 Minutes (@ 150 BPM)              
  WEIGHT: 163.0   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1686 52 13.25 179 27 49.5 141
  PERCENT   27.76%   42.47%     33.45%
                 
                 
                 
  THURSDAY - 05/29/2003 - 8:00 AM:  Weight Training (Lower Body), 60 Minutes; Stair Climber, 12 Minutes (HIIT)    
  WEIGHT: 163.6    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1804 42.75 6.25 136.5 23.5 41 211.25
  PERCENT   21.33%   30.27%     46.84%
                 
                 
                 
  WEDNESDAY - 05/28/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 164.0    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:00 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:00 AM 1 Medium Banana 110 0 0 29 1 21 1
1:00 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
4:00 PM 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water 220 3 1 6 0 2 46
4:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:00 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
4:00 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1760 47.5 7.5 167 34.5 49.25 190
  PERCENT   24.29%   37.95%     43.18%
                 
                 
                 
  TUESDAY - 05/27/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)  
  WEIGHT: 163.2   BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1711 38 12.75 159.5 20.5 44 181
  PERCENT   19.99%   37.29%     42.31%
                 
                 
                 
  MONDAY - 05/26/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 162.8   BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
4:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1591 39.5 7 133 23 51 185.75
  PERCENT   22.34%   33.44%     46.70%
                 
                 
                 
  SUNDAY - 05/25/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 164.0   BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
11:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
11:30 AM 1 Medium Banana 110 0 0 29 1 21 1
3:00 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
3:00 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:00 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
5:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
5:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
5:00 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
8:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
8:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1570 32 6 173 34 54.25 162
  PERCENT   18.34%   44.08%     41.27%
                 
                 
                 
  SATURDAY - 05/24/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)
  WEIGHT: 163.6  BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
2:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
2:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
2:00 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
2:00 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
5:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
5:00 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
8:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
8:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
8:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 2001 52.25 14.75 151 21.5 49.5 223
  PERCENT   23.50%   30.18%     44.58%
                 
                 
                 
  FRIDAY - 05/23/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 163.8   BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1749 60.25 8.5 106 29.5 26.5 206.25
  PERCENT   31.00%   24.24%     47.17%
                 
                 
                 
  THURSDAY - 05/22/2003 - 8:00 AM:  Weight Training (Lower Body), 60 Minutes; Stair Climber, 12 Minutes (HIIT)    
  WEIGHT: 164.4    BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1820 30.75 5.25 185 21 41.25 199.5
  PERCENT   15.21%   40.66%     43.85%
                 
                 
                 
  WEDNESDAY - 05/21/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 165.0    BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1811 54.5 14.25 145.5 24.5 56 192
  PERCENT   27.08%   32.14%     42.41%
                 
                 
                 
  TUESDAY - 05/20/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)  
  WEIGHT: 165.0   BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1736 31.25 5.25 135.5 17 43.5 220.25
  PERCENT   16.20%   31.22%     50.75%
                 
                 
                 
  MONDAY - 05/19/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 165.4   BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Smoked Turkey Breast (Butterball) 45 0 0 2 0 0 9
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1775 46.75 6.5 181 28.5 45.25 176.5
  PERCENT   23.70%   40.79%     39.77%
                 
                 
                 
  SUNDAY - 05/18/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 165.6   BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1976 69 16 151 27 56.5 199
  PERCENT   31.43%   30.57%     40.28%
                 
                 
                 
  SATURDAY - 05/17/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT)
  WEIGHT: 165.0  BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 270 4.5 0.75 47 6 8 11.5
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1676 24.25 4.25 135.5 17 43.5 220.25
  PERCENT   13.02%   32.34%     52.57%
                 
                 
                 
  FRIDAY - 05/16/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 164.2   BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Smoked Turkey Breast (Butterball) 45 0 0 2 0 0 9
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1625 31.75 5 177 25.5 47.25 170.5
  PERCENT   17.58%   43.57%     41.97%
                 
                 
                 
  THURSDAY - 05/15/2003 - 8:00 AM:  Weight Training (Lower Body), 60 Minutes; Stair Climber, 12 Minutes (HIIT)    
  WEIGHT: 164.6    BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1821 55.5 15 108.5 14.5 43 213.5
  PERCENT   27.43%   23.83%     46.90%
                 
                 
                 
  WEDNESDAY - 05/14/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 165.0    BODY FAT: 10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1581 40.5 6.5 134 24 50 183.75
  PERCENT   23.06%   33.90%     46.49%
                 
                 
                 
  TUESDAY - 05/13/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 15 Minutes (HIIT)  
  WEIGHT: 165.4   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Roasted Chicken Breast (Butterball) 50 0 0 2 0 0 10
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1635 33.25 5.5 140.5 16 33.75 192
  PERCENT   18.30%   34.37%     46.97%
                 
                 
                 
  MONDAY - 05/12/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 165.6   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1731 47 13.5 142.5 23 56 189
  PERCENT   24.44%   32.93%     43.67%
                 
                 
                 
  SUNDAY - 05/11/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 165.4   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1776 53.75 8 139.5 25.5 52 197.25
  PERCENT   27.24%   31.42%     44.43%
                 
                 
                 
  SATURDAY - 05/10/2003 - 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes; Stair Climber, 12 Minutes (HIIT)
  WEIGHT: 165.2   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Smoked Turkey Breast (Butterball) 45 0 0 2 0 0 9
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1655 32.5 5 141 15.5 34.75 196.5
  PERCENT   17.67%   34.08%     47.49%
                 
                 
                 
  FRIDAY - 05/09/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 165.8   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1671 39.25 12 140.5 21.5 56.5 190.5
  PERCENT   21.14%   33.63%     45.60%
                 
                 
                 
  THURSDAY - 05/08/2003 - 8:00 AM:  Weight Training (Lower Body), 60 Minutes; Stair Climber, 12 Minutes (HIIT)    
  WEIGHT: 166.6    BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 PM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
  TOTALS 1550 33 5 87 9.5 33.75 215.5
  PERCENT   19.16%   22.45%     55.61%
                 
                 
                 
  WEDNESDAY - 05/07/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches            
  WEIGHT: 165.8    BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:45 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
9:45 AM 1 Medium Banana 110 0 0 29 1 21 1
11:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
11:30 AM 1/2 Oz Almonds 80 7.5 0.75 3 1.5 0 3
1:00 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:00 PM 4 Slices Smoked Turkey Breast (Butterball) 45 0 0 2 0 0 9
1:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
5:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
5:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
8:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
8:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
8:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
9:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1616 24.25 3.75 166 23.5 46 195.25
  PERCENT   13.51%   41.09%     48.33%
                 
                 
                 
  TUESDAY - 05/06/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 165.8   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1786 42.25 13.5 107 12.5 44 233
  PERCENT   21.29%   23.96%     52.18%
                 
                 
                 
  MONDAY - 05/05/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT)              
  WEIGHT: 165.2   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 1/2 Oz Dry Roasted Peanuts 85 7 1 2.5 1 0.5 4
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1630 38.5 5.5 126 20 47.75 199
  PERCENT   21.26%   30.92%     48.83%
                 
                 
                 
  SUNDAY - 05/04/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches              
  WEIGHT: 165.2   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
12:00 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 4 Slices Smoked Turkey Breast (Butterball) 45 0 0 2 0 0 9
1:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
  TOTALS 1786 31.75 5 183 26 53 202.25
  PERCENT   16.00%   40.99%     45.30%
                 
                 
                 
  SATURDAY - 05/03/2003 - 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes      
  WEIGHT: 165.6   BODY FAT: 11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
10:00 AM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
10:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:00 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water 220 3 1 6 0 2 46
  TOTALS 2005 57 15.5 104 11.5 38.75 262.5
  PERCENT   25.59%   20.75%     52.37%
                 
                 
                 
  FRIDAY - 05/02/2003 - 8:00 AM: Stationary Bike, 30 Minutes              
  WEIGHT: 166.2   BODY FAT: 12% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk 165 1.5 0 39.5 10.5 15.5 8.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
7:30 PM 8 Oz Steamed Shrimp 200 2.5 0 0 0 0 45
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
10:30 PM 32g Whey Protein Supplement (Prolab) w/ 1 Cup Water 130 2 1 6 0 3 22
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
  TOTALS 1676 32.75 4.5 142.5 23 57.5 205.5
  PERCENT   17.59%   34.01%     49.05%
                 
                 
                 
  THURSDAY - 05/01/2003              
  WEIGHT: 166.2    BODY FAT: 12% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water 135 0.75 0.5 3.5 0 2 27.5
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 3 Metamucil Caps 5 0 0 1.5 1.5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:30 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 1 Cup Vegetarian Chili (Health Valley) 240 2 0 42 12 6 20
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1.75 Cup Broccoli 44 0 0 7 3.5 1.75 3.5
10:30 PM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 PM 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water 110 1.5 1 3 0.5 1 22
  TOTALS 1800 47.5 6.5 140 26.5 40.75 204.5
  PERCENT   23.75%   31.11%     45.44%