TUESDAY - 11/30/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 197.2  BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own) 50 1 0 11 2 0 3
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3343 82.5 8 347 50.5 104 323.5
  PERCENT   22.21%   41.52%     38.71%
                 
                 
                 
  MONDAY - 11/29/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.3 Miles            
  WEIGHT: 197.4   BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 2 Tbsp Olive Oil 240 28 4 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2 Slices (114g) Organic Sesame Semolina Bread 280 2 0 58 2 1 10
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3282 93 9 383 52.5 107 267.25
  PERCENT   25.50%   46.68%     32.57%
                 
                 
                 
  SUNDAY - 11/28/2004 -  Rest - No Workout              
  WEIGHT: 195.8   BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Grilled Pork Tenderloin 588 21 7 0 0 0 95
7:30 PM 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) 285 0.75 0 61.5 1.5 1.5 9
7:30 PM 2 Slices (114g) Organic Sesame Semolina Bread 280 2 0 58 2 1 10
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3576 101 14.5 402.5 66.5 122 306.5
  PERCENT   25.42%   45.02%     34.28%
                 
                 
                 
  SATURDAY - 11/27/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 196.8  BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own) 50 1 0 11 2 0 3
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 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 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 16 Oz. Homemade Turkey and Vegetable Soup 156 4 0.5 17 18 5 19
7:30 PM 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
7:30 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3376 68.25 9.5 383 62.5 101 316
  PERCENT   18.19%   45.38%     37.44%
                 
                 
                 
  FRIDAY - 11/26/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.4 Miles              
  WEIGHT: 195.4    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8.5 Oz. Skinless Roast Turkey Breast 384 8 2 0 0 0 72
12:30 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
12:30 PM 2 Slices (114g) Organic Sesame Semolina Bread 280 2 0 58 2 1 10
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3508 102.25 26.5 453 46 114 224
  PERCENT   26.23%   51.65%     25.54%
                 
z                
                 
  THURSDAY - 11/25/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes            
  WEIGHT: 194.0    BODY FAT:  12% TODAY'S PICS:          
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 - 11/24/2004 - 7:30 AM:  Abs              
  WEIGHT: 192.2    BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3479 83.75 12.5 396 56 111.5 312
  PERCENT   21.67%   45.53%     35.87%
                 
                 
                 
  TUESDAY - 11/23/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 193.2  BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own) 50 1 0 11 2 0 3
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3343 82.5 8 347 50.5 104 323.5
  PERCENT   22.21%   41.52%     38.71%
                 
                 
                 
  MONDAY - 11/22/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 7.8 Miles            
  WEIGHT: 193.6   BODY FAT:  12% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2 Slices (114g) Organic Sesame Semolina Bread 280 2 0 58 2 1 10
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3437 81 7 405 52.5 107 301.25
  PERCENT   21.21%   47.13%     35.06%
                 
                 
                 
  SUNDAY - 11/21/2004 -  Rest - No Workout              
  WEIGHT: 192.0   BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Grilled Pork Tenderloin 588 21 7 0 0 0 95
7:30 PM 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) 285 0.75 0 61.5 1.5 1.5 9
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
7:30 PM 2 Slices (114g) Organic Sesame Semolina Bread 280 2 0 58 2 1 10
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3645 84.25 12 400.5 46.5 115 347
  PERCENT   20.80%   43.95%     38.08%
                 
                 
                 
  SATURDAY - 11/20/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 190.2  BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own) 50 1 0 11 2 0 3
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 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 3/4 Cup (dry) Bean Medley (Grandma Maud's) 300 1.5 0 60 15 6 15
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 6 New Potatoes (300g) 200 0 0 52 6 6 8
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
7:30 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3622 83 8 426 67.5 120 322.5
  PERCENT   20.62%   47.05%     35.62%
                 
                 
                 
  FRIDAY - 11/19/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 143 BPM - 7.8 Miles              
  WEIGHT: 188.0    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3597 125.25 27.5 432 50 124.5 232.5
  PERCENT   31.34%   48.04%     25.85%
                 
                 
                 
  THURSDAY - 11/18/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 187.8    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
7:00 AM 1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk 197 1.25 0 42.5 12.5 16.5 14.5
7:00 AM 1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own) 50 1 0 11 2 0 3
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 6 New Potatoes (300g) 200 0 0 52 6 6 8
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
10:30 PM 28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk 149 0 0 8 0 7.5 28.5
  TOTALS 3561 84.75 18 386 51 109 334.25
  PERCENT   21.42%   43.36%     37.55%
                 
                 
                 
  WEDNESDAY - 11/17/2004 - 7:30 AM:  Abs              
  WEIGHT: 186.4    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
7:30 PM 2 Slices (100g) Whole Wheat Baguette Bread 220 2 0 42 6 2 8
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3330 83.75 12.5 388 56 104 283.5
  PERCENT   22.64%   46.61%     34.05%
                 
                 
                 
  TUESDAY - 11/16/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 190.0  BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1 Medium Sweet Potato 130 0 0 33 4 29 2
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3021 80.75 8.5 282.5 41 108 299.5
  PERCENT   24.06%   37.40%     39.66%
                 
                 
                 
  MONDAY - 11/15/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 7.8 Miles            
  WEIGHT: 189.2   BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3008 79 7 339 50.5 98.5 262.75
  PERCENT   23.64%   45.08%     34.94%
                 
                 
                 
  SUNDAY - 11/14/2004 -  Rest - No Workout              
  WEIGHT: 188.0   BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM 1/2 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Grilled Pork Tenderloin 588 21 7 0 0 0 95
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) 285 0.75 0 61.5 1.5 1.5 9
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3336 96.25 14 334.5 44.5 106.5 308.5
  PERCENT   25.97%   40.11%     36.99%
                 
                 
                 
  SATURDAY - 11/13/2004 - 9:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes        
  WEIGHT: 190.4  BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:45 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:45 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:45 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
10:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
10:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
10:15 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 (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 Cup (dry) Long Grain Brown Rice 340 2 0 72 4 0 8
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
1:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
5:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
5:00 PM 1 Medium Baked Potato 161 0 0 37 4 2 4
5:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
8:00 PM 2 Oz Almonds 320 30 3 12 6 0 12
8:00 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
8:30 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:30 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3009 80.75 8.5 281.5 38.5 82 296.75
  PERCENT   24.15%   37.42%     39.45%
                 
                 
                 
  FRIDAY - 11/12/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.8 Miles              
  WEIGHT: 185.8    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
7:30 PM 24 Oz Beer (Heineken) 300 0 0 23 0 0 3
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3898 126.5 27.5 447 50 117 239.5
  PERCENT   29.21%   45.87%     24.58%
                 
                 
                 
  THURSDAY - 11/11/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 185.2    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 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 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3080 107.25 27 203.5 28.5 84 334.75
  PERCENT   31.34%   26.43%     43.47%
                 
                 
                 
  WEDNESDAY - 11/10/2004 - 7:30 AM:  Abs              
  WEIGHT: 186.4    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2630 93.75 14.5 209 44 104 266.5
  PERCENT   32.08%   31.79%     40.53%
                 
                 
                 
  TUESDAY - 11/09/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 184.4  BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2848 83.25 8.5 235.5 33 88.5 305.5
  PERCENT   26.31%   33.08%     42.91%
                 
                 
                 
  MONDAY - 11/08/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 144 BPM - 8.0 Miles            
  WEIGHT: 185.8   BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2371 75 7 200 45 97.5 251.5
  PERCENT   28.47%   33.74%     42.43%
                 
                 
                 
  SUNDAY - 11/07/2004 -  Rest - No Workout              
  WEIGHT: 185.4   BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Grilled Pork Tenderloin 588 21 7 0 0 0 95
7:30 PM 1.5 Cups Long Grain & Wild Rice (Uncle Ben's) 285 0.75 0 61.5 1.5 1.5 9
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2801 78.25 12 249.5 42 98 298.75
  PERCENT   25.14%   35.63%     42.66%
                 
                 
                 
  SATURDAY - 11/06/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 186.8  BODY FAT:  11% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
7:30 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
7:30 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2616 78.75 8.5 227.5 37 79 263.5
  PERCENT   27.09%   34.79%     40.29%
                 
                 
                 
  FRIDAY - 11/05/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.8 Miles              
  WEIGHT: 183.2    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
1:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
7:30 PM 24 Oz Beer (Heineken) 300 0 0 23 0 0 3
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3528 106.25 31.5 469 44 117 173
  PERCENT   27.10%   53.17%     19.61%
                 
                 
                 
  THURSDAY - 11/04/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 183.8    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3060 95.25 20 169.5 28.5 82 326.75
  PERCENT   28.01%   22.16%     42.71%
                 
                 
                 
  WEDNESDAY - 11/03/2004 - 7:30 AM:  Abs              
  WEIGHT: 184.4    BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:15 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2630 93.75 14.5 209 44 104 266.5
  PERCENT   32.08%   31.79%     40.53%
                 
                 
                 
  TUESDAY - 11/02/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 184.4  BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water 102 0.5 0.5 1 0 1 24
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
8:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:15 AM 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water 104 0 0 1 0 1 24
9:15 AM 30g Dextrose Monohydrate (Kent Nutrition) 120 0 0 30 0 30 0
9:15 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk 345 6 1 60.5 8 8.5 14
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
12:30 PM 6 Slices Roasted Turkey Breast (Butterball) 75 0 0 3 0 0 15
12:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 3.5 Cups Broccoli 88 0 0 14 7 3.5 7
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2616 78.75 8.5 227.5 37 79 263.5
  PERCENT   27.09%   34.79%     40.29%
                 
                 
                 
  MONDAY - 11/01/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 143 BPM - 8.0 Miles            
  WEIGHT: 184.4   BODY FAT:  11% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
9:30 AM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 8 Oz Apple Juice 120 0 0 30 0 26 0
9:30 AM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
9:30 AM 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk 394 2.25 0 85 25 33 29
9:30 AM 3/4 Cup Egg Beaters 90 0 0 3 0 0 18
9:30 AM 1 Meatless Breakfast Patty (Boca) 80 4 0 5 3 1 8
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
12:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
12:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
3:30 PM 2 Oz Almonds 320 30 3 12 6 0 12
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Tbsp Olive Oil 120 14 2 0 0 0 0
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2523 91 9 208 41 107 248.5
  PERCENT   32.46%   32.98%     39.40%