| 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% | |||||