SUNDAY - 11/30/2003 -  Rest - No Workout              
  WEIGHT: 178.8   BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1756 43.5 11.5 158.5 32 63.5 190
  PERCENT   22.29%   36.10%     43.28%
                 
                 
                 
  SATURDAY - 11/29/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 180.0  BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4.25 Oz. Skinless Roast Turkey Breast 192 4 1 0 0 0 36
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1926 44.25 5.5 181.5 32 45 204.5
  PERCENT   20.68%   37.69%     42.47%
                 
                 
                 
  FRIDAY - 11/28/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 183.6  BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 1745 42.25 5.5 124.5 33.5 57 223.25
  PERCENT   21.79%   28.54%     51.17%
                 
z                
                 
  THURSDAY - 11/27/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 178.0    BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
  THANKSGIVING FEAST, NO POINT IN TRACKING TODAY!              
  TOTALS 0 0 0 0 0 0 0
  PERCENT              
                 
                 
                 
  WEDNESDAY - 11/26/2003 - 7:30 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 178.8    BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
  Morning Fast - Going to doctor for shoulder injury and possible bloodwork              
11:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
11:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
11:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
11:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
  TOTALS 1251 35.5 10.5 64 8 17 131.5
  PERCENT   25.54%   20.46%     42.05%
                 
                 
                 
  TUESDAY - 11/25/2003 - 7:30 AM: Stair Climber, 23 Minutes              
  WEIGHT: 179.2   BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 1784 40.25 4.5 183.5 32 45 178.5
  PERCENT   20.31%   41.14%     40.02%
                 
                 
                 
  MONDAY - 11/24/2003 - 7:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 180.4   BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 30g Whey Protein Supplement (EAS MyoPro) w/ 1 Cup Water 120 2 1 5 0 4 20
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
7:30 PM 1 Lb Snow Crab 550 8.25 0 0 0 0 110
  TOTALS 1911 42.5 3.5 124.5 33.5 57 261.25
  PERCENT   20.02%   26.06%     54.68%
                 
                 
                 
  SUNDAY - 11/23/2003 -  Rest - No Workout              
  WEIGHT: 181.2   BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2206 59.5 14 222.5 36 106.5 212
  PERCENT   24.27%   40.34%     38.44%
                 
                 
                 
  SATURDAY - 11/22/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 181.0  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
1:30 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 3
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2324 52.25 10.5 281.5 34 88 200.5
  PERCENT   20.23%   48.45%     34.51%
                 
                 
                 
  FRIDAY - 11/21/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 177.4  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 60g Whey Protein Supplement (EAS MyoPro) w/ 2 Cups Water 240 4 2 10 0 8 40
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
9:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
9:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 3216 86.25 37.5 382.5 37 131.5 204
  PERCENT   24.14%   47.57%     25.37%
                 
z                
                 
  THURSDAY - 11/20/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 177.4    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
7:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
7:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
8:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
8:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2342 51.75 8.5 216.5 31.5 89 253.75
  PERCENT   19.89%   36.98%     43.34%
                 
                 
                 
  WEDNESDAY - 11/19/2003 - 7:30 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 178.4    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 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 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:00 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2206 59.5 14 222.5 36 106.5 212
  PERCENT   24.27%   40.34%     38.44%
                 
                 
                 
  TUESDAY - 11/18/2003 - 7:30 AM: Stair Climber, 23 Minutes              
  WEIGHT: 179.4   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2204 48.25 6.5 217.5 29 88 228.5
  PERCENT   19.70%   39.47%     41.47%
                 
                 
                 
  MONDAY - 11/17/2003 - 7:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 179.2   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 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 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
7:30 PM 1 Lb Snow Crab 550 8.25 0 0 0 0 110
7:30 PM 36 Oz Beer (Heineken) 450 0 0 34.5 0 0 4.5
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
9:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 3021 55.5 11.5 280 34.5 106 292.75
  PERCENT   16.53%   37.07%     38.76%
                 
                 
                 
  SUNDAY - 11/16/2003 -  Rest - No Workout              
  WEIGHT: 179.8   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 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 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
2:30 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 3
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:00 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
7:00 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2326 63.5 18 286.5 41 106.5 184
  PERCENT   24.57%   49.27%     31.64%
                 
                 
                 
  SATURDAY - 11/15/2003 7:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 179.8  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1 Medium Banana 110 0 0 29 1 21 1
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 4 Slices Roasted Turkey Breast (Butterball) 50 0 0 2 0 0 10
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
2:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2444 53.25 12.5 304.5 33 94 205.5
  PERCENT   19.61%   49.84%     33.63%
                 
                 
                 
  FRIDAY - 11/14/2003 8:00 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 178.2  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 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 (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 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
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
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
7:30 PM 36 Oz Beer (Heineken) 450 0 0 34.5 0 0 4.5
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 3126 80.25 31.5 320 33 113.5 226.5
  PERCENT   23.10%   40.95%     28.98%
                 
z                
                 
  THURSDAY - 11/13/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 178.6    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:45 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:45 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:45 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:45 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:00 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
10:00 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
10:00 AM 1 Medium Banana 110 0 0 29 1 21 1
10:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
10:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:00 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
10:00 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 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
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2342 51.75 8.5 216.5 31.5 89 253.75
  PERCENT   19.89%   36.98%     43.34%
                 
                 
                 
  WEDNESDAY - 11/12/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 178.0    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
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 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 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
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
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
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2206 59.5 14 222.5 36 106.5 212
  PERCENT   24.27%   40.34%     38.44%
                 
                 
                 
  TUESDAY - 11/11/2003 - 9:30 AM: No workout - Shoulder Injury              
  WEIGHT: 178.4   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
10:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
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
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
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 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2204 48.25 6.5 217.5 29 88 228.5
  PERCENT   19.70%   39.47%     41.47%
                 
                 
                 
  MONDAY - 11/10/2003 - 8:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 178.4   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
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 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 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
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 4 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
7:30 PM 1 Lb Snow Crab 550 8.25 0 0 0 0 110
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2481 57.5 6.5 211.5 36.5 101 288.25
  PERCENT   20.86%   34.10%     46.47%
                 
                 
                 
  SUNDAY - 11/09/2003 -  Rest - No Workout              
  WEIGHT: 178.2   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
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 1 Medium Banana 110 0 0 29 1 21 1
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 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 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
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 4 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
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
8:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2636 85.5 23 264.5 38 113.5 228
  PERCENT   29.19%   40.14%     34.60%
                 
                 
                 
  SATURDAY - 11/08/2003 9:30 AM: No workout - Shoulder Injury              
  WEIGHT: 178.8  BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
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 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 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 Oz Dry Roasted Peanuts 170 14 2 4 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 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2354 55.25 7.5 270.5 35 89 205.5
  PERCENT   21.12%   45.96%     34.92%
                 
                 
                 
  FRIDAY - 11/07/2003 8:00 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 176.4  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 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 (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk 225 2 0 55.5 16 19.5 10.5
10:30 AM 1 Medium Banana 110 0 0 29 1 21 1
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
10:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
1:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
1:30 PM 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
1:30 PM 5g Creatine Monohydrate Powder 0 0 0 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
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
4:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 3066 86.25 33 341.5 38 118.5 201
  PERCENT   25.32%   44.55%     26.22%
                 
z                
                 
  THURSDAY - 11/06/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 176.2    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:45 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:45 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:45 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:45 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:00 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
10:00 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
10:00 AM 1 Medium Banana 110 0 0 29 1 21 1
10:00 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
10:00 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
10:00 AM 1 Meatless Breakfast Patty (Moringstar Farms) 80 3 0.5 3 2 1 10
10:00 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 2 Tbsp Barbecue Sauce (Kraft) 40 0 0 9 0 7 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
1:30 PM 5g Creatine Monohydrate Powder 0 0 0 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
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
4:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
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
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2432 50.75 9 228.5 32.5 97 263.75
  PERCENT   18.78%   37.58%     43.38%
                 
                 
                 
  WEDNESDAY - 11/05/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT)              
  WEIGHT: 176.6    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
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 1 Medium Banana 110 0 0 29 1 21 1
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
10:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1 Tbsp Barbecue Sauce (Kraft) 20 0 0 4.5 0 3.5 0
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
1:30 PM 5g Creatine Monohydrate Powder 0 0 0 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 4 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
4:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
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
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2396 72.5 16.5 229 37 111 222
  PERCENT   27.23%   38.23%     37.06%
                 
                 
                 
  TUESDAY - 11/04/2003 - 9:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 175.2   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:15 AM 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water 220 3 1 6 0 2 46
10:15 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:15 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:15 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:15 AM 1 Medium Banana 110 0 0 29 1 21 1
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
10:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
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 1 Tbsp Barbecue Sauce (Kraft) 20 0 0 4.5 0 3.5 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
1:30 PM 5g Creatine Monohydrate Powder 0 0 0 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
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
4:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1 Tbsp Barbecue Sauce (Kraft) 20 0 0 4.5 0 3.5 0
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2655 64.25 10 235.5 35 98 284.5
  PERCENT   21.78%   35.48%     42.86%
                 
                 
                 
  MONDAY - 11/03/2003 - 8:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 177.2   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
9:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:30 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
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 1 Medium Banana 110 0 0 29 1 21 1
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
10:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
10:30 AM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1 Tbsp Barbecue Sauce (Kraft) 20 0 0 4.5 0 3.5 0
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
1:30 PM 5g Creatine Monohydrate Powder 0 0 0 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 4 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
4:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
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
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2412 60.75 10 218 40.5 104.5 260.25
  PERCENT   22.67%   36.15%     43.16%
                 
                 
                 
  SUNDAY - 11/02/2003 -  Rest - No Workout              
  WEIGHT: 179.0   BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
8:00 AM 1 Medium Banana 110 0 0 29 1 21 1
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 (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 Tbsp Barbecue Sauce (Kraft) 20 0 0 4.5 0 3.5 0
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 4 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
5:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 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
  TOTALS 2536 84.5 23.5 237 37 91 230
  PERCENT   29.99%   37.38%     36.28%
                 
                 
                 
  SATURDAY - 11/01/2003 9:30 AM: No Training (MAX-OT Week Off)              
  WEIGHT: 178.8  BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water 220 3 1 6 0 2 46
8:00 AM 5g Glutamine Powder 18 0 0 0 0 0 0
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
8:00 AM 1 Medium Banana 110 0 0 29 1 21 1
8:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
10:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
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 Oz Dry Roasted Peanuts 170 14 2 4 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 Tbsp Barbecue Sauce (Kraft) 20 0 0 4.5 0 3.5 0
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
  TOTALS 2294 54.25 7 245 34 68.5 218.5
  PERCENT   21.28%   42.72%     38.10%