FRIDAY - 10/31/2003 8:00 AM: No Training (MAX-OT Week Off)              
  WEIGHT: 177.0  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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 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
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 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 5 2 1 8
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 12 Oz Red Wine 240 0 0 4 0 4 0
9:30 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 3206 98.25 40 349.5 38 98.5 209
  PERCENT   27.58%   43.61%     26.08%
                 
z                
                 
  THURSDAY - 10/30/2003 - 8:30 AM:  No Training (MAX-OT Week Off)              
  WEIGHT: 176.0    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 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 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
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 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
  TOTALS 2231 61.75 9 194.5 27.5 71 228.75
  PERCENT   24.91%   34.87%     41.01%
                 
                 
                 
  WEDNESDAY - 10/29/2003 - 8:30 AM: No Training (MAX-OT Week Off)              
  WEIGHT: 177.0    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 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 5g Glutamine Powder 18 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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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
2:30 PM Chocolate With Almonds Bar (Pure De-Lite) 130 10 6 15 2 0 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 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
  TOTALS 2426 82.5 22.5 218.5 39 88.5 224
  PERCENT   30.61%   36.03%     36.93%
                 
                 
                 
  TUESDAY - 10/28/2003 - 9:30 AM:  No Training (MAX-OT Week Off)              
  WEIGHT: 177.0   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
8:00 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 (Moringstar Farms) 80 3 0.5 3 2 1 10
10:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
1:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
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 2 Tbsp Barbecue Sauce (Kraft) 40 0 0 9 0 7 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 61.25 9 199.5 30 70 238.5
  PERCENT   24.03%   34.79%     41.59%
                 
                 
                 
  MONDAY - 10/27/2003 - 8:30 AM:  No Training (MAX-OT Week Off)              
  WEIGHT: 177.4   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 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 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
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
2:30 PM Chocolate With Almonds Bar (Pure De-Lite) 130 10 6 15 2 0 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
  TOTALS 2201 67.75 14 194.5 37.5 75 227.25
  PERCENT   27.70%   35.35%     41.30%
                 
                 
                 
  SUNDAY - 10/26/2003 -  Rest - No Workout              
  WEIGHT: 178.0   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 1.5 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
3:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
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 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 - 10/25/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 177.4  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
10:15 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
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 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
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 2555 57.25 10 272.5 39 89 242.5
  PERCENT   20.17%   42.66%     37.96%
                 
                 
                 
  FRIDAY - 10/24/2003 8:00 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 176.2  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
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 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
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 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 3157 89.25 35 316.5 42 97.5 235
  PERCENT   25.44%   40.10%     29.78%
                 
z                
                 
  THURSDAY - 10/23/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 176.2    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
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
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1 Tbsp Barbecue Sauce (Atkins) 30 2 0 1 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 2522 59.75 10 229.5 32.5 97 263.75
  PERCENT   21.32%   36.40%     41.83%
                 
                 
                 
  WEDNESDAY - 10/22/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 175.0    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 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 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
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 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2557 68.5 17.5 237.5 42 114.5 257
  PERCENT   24.11%   37.15%     40.20%
                 
                 
                 
  TUESDAY - 10/21/2003 - 9:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 176.0   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
10:15 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
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 Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 2 Tbsp Barbecue Sauce (Kraft) 40 0 0 9 0 7 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
9:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2815 69.25 17 271.5 35 102 281.5
  PERCENT   22.14%   38.58%     40.00%
                 
                 
                 
  MONDAY - 10/20/2003 - 8:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 176.2   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 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 1/2 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 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 2392 60.75 10 213.5 40.5 101 260.25
  PERCENT   22.86%   35.70%     43.52%
                 
                 
                 
  SUNDAY - 10/19/2003 -  Rest - No Workout              
  WEIGHT: 176.4   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 1.5 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 1/2 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
3:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
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 2651 88 22 260.5 37 111.5 229
  PERCENT   29.88%   39.31%     34.55%
                 
                 
                 
  SATURDAY - 10/18/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 176.8  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
10:15 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
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 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
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 2555 57.25 10 272.5 39 89 242.5
  PERCENT   20.17%   42.66%     37.96%
                 
                 
                 
  FRIDAY - 10/17/2003 8:00 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.8  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
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 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 1/2 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
3:00 PM Chocolate With Almonds Bar (Pure De-Lite) 130 10 6 15 2 0 2
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 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 3307 106.25 42 282.5 40 97.5 268
  PERCENT   28.92%   34.17%     32.42%
                 
z                
                 
  THURSDAY - 10/16/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 174.2    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
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
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 Tbsp Barbecue Sauce (Kraft) 40 0 0 9 0 7 0
7:30 PM 20 Spears Asparagus 100 0 0 16 8 8 8
8:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2607 64.75 11 235.5 36 100.5 269.5
  PERCENT   22.35%   36.13%     41.35%
                 
                 
                 
  WEDNESDAY - 10/15/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.2    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 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 1/2 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 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2577 75.5 18.5 228.5 42 107.5 257
  PERCENT   26.37%   35.47%     39.89%
                 
                 
                 
  TUESDAY - 10/14/2003 - 9:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 172.8   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
10:15 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
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 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
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 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 2555 57.25 10 233.5 35 96 273.5
  PERCENT   20.17%   36.56%     42.82%
                 
                 
                 
  MONDAY - 10/13/2003 - 8:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.0   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 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 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
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 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 2372 53.75 9 222.5 40.5 108 260.25
  PERCENT   20.39%   37.52%     43.89%
                 
                 
                 
  SUNDAY - 10/12/2003 -  Rest - No Workout              
  WEIGHT: 174.0   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 1.5 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 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
3:00 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 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 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2496 76.5 20.5 248.5 38 114.5 225
  PERCENT   27.58%   39.82%     36.06%
                 
                 
                 
  SATURDAY - 10/11/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 175.0  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
10:15 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
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 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
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 2 Tbsp Barbecue Sauce (Kraft) 40 0 0 9 0 7 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 2535 50.25 9 281.5 39 96 242.5
  PERCENT   17.84%   44.42%     38.26%
                 
                 
                 
  FRIDAY - 10/10/2003 8:00 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 172.8  BODY FAT:  9% 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 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
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 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 2956 86.25 33 312.5 37 97.5 200
  PERCENT   26.26%   42.29%     27.06%
                 
z                
                 
  THURSDAY - 10/09/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 172.2    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
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
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 Tbsp Barbecue Sauce (Kraft) 40 0 0 9 0 7 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 2552 64.75 11 228.5 32.5 97 263.75
  PERCENT   22.84%   35.82%     41.34%
                 
                 
                 
  WEDNESDAY - 10/08/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.6    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:00 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
9:00 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
9:00 AM 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate 0 0 0 0 0 0 0
9:00 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 (Moringstar Farms) 80 3 0.5 3 2 1 10
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
9:30 AM 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
12:45 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
12:45 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
6:00 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
6:00 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
6:00 PM 1 Oz Dry Roasted Peanuts 170 14 2 4 2 1 8
6:00 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
8:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
8:30 PM 2 Tbsp Reduced Fat Sour Cream 45 3.5 2.5 2 0 2 1
8:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
9:30 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2296 71.5 16.5 209.5 35 101.5 220
  PERCENT   28.03%   36.50%     38.33%
                 
                 
                 
  TUESDAY - 10/07/2003 - 9:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes          
  WEIGHT: 174.2   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 58g Whey Protein Supplement (EAS Simply Protein) w/ 2 Cups Water 230 4 2 8 0 6 40
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
10:30 AM 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
10:30 AM 5g Glutamine Powder 18 0 0 0 0 0 0
10:30 AM 6g Sugar-Free Psyllium Fiber (Konsyl) 3 0 0 0 5 0 0
10:30 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 (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 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:30 PM 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 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 2605 58.25 10 277.5 39 95 247.5
  PERCENT   20.12%   42.61%     38.00%
                 
                 
                 
  MONDAY - 10/06/2003 - 8:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 173.8   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 58g Whey Protein Supplement (EAS Simply Protein) w/ 2 Cups Water 230 4 2 8 0 6 40
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 1/2 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 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 2241 58.75 8 213.5 35.5 107 230.25
  PERCENT   23.59%   38.11%     41.10%
                 
                 
                 
  SUNDAY - 10/05/2003 -  Rest - No Workout              
  WEIGHT: 174.2   BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 58g Whey Protein Supplement (EAS Simply Protein) w/ 2 Cups Water 230 4 2 8 0 6 40
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 (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 1/2 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
3:00 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 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 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2566 84.5 21.5 243.5 38 113.5 230
  PERCENT   29.64%   37.96%     35.85%
                 
                 
                 
  SATURDAY - 10/04/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 175.8  BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 58g Whey Protein Supplement (EAS Simply Protein) w/ 2 Cups Water 230 4 2 8 0 6 40
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 48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water 180 3 2 4 0 0 35
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 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
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 2605 58.25 10 276.5 39 95 247.5
  PERCENT   20.12%   42.46%     38.00%
                 
                 
                 
  FRIDAY - 10/03/2003 8:00 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 172.0  BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 58g Whey Protein Supplement (EAS Simply Protein) w/ 2 Cups Water 230 4 2 8 0 6 40
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 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
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
7:30 PM 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
8:00 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 3006 87.25 33 316.5 37 103.5 205
  PERCENT   26.12%   42.12%     27.28%
                 
z                
                 
  THURSDAY - 10/02/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 172.8    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 58g Whey Protein Supplement (EAS Simply Protein) w/ 2 Cups Water 230 4 2 8 0 6 40
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
1:30 PM Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) 70 1 0 13 2 4 2
1:30 PM 2 Tbsp Balsamic Dressing (Maple Grove Farms) 10 0 0 2 0 2 0
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 5 2 1 8
4:30 PM 1 Oz Almonds 160 15 1.5 6 3 0 6
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
8:00 PM 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2502 58.75 10 223.5 32.5 96 268.75
  PERCENT   21.13%   35.73%     42.97%
                 
                 
                 
  WEDNESDAY - 10/01/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT); Abs              
  WEIGHT: 172.6    BODY FAT:  9% TODAY'S PICS: FRONT SIDE      
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 AM 58g Whey Protein Supplement (EAS Simply Protein) w/ 2 Cups Water 230 4 2 8 0 6 40
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 1/2 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
3:00 PM Chocolate With Almonds Bar (Carb Solutions) 140 11 5 15 1 0 3
4:30 PM 6 Oz Tuna 150 1.25 0 0 0 0 32.5
4:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
4:30 PM 1 Oz Dry Roasted Peanuts 170 14 2 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 5g Creatine Monohydrate Powder 0 0 0 0 0 0 0
  TOTALS 2566 84.5 21.5 243.5 38 113.5 230
  PERCENT   29.64%   37.96%     35.85%