SUNDAY - 10/31/2004 -  Rest - No Workout              
  WEIGHT: 185.6   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
1:30 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 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
7:30 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 3061 90.25 19 287.5 42 104 306.75
  PERCENT   26.54%   37.57%     40.08%
                 
                 
                 
  SATURDAY - 10/30/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 186.0  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 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
7:00 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
9:00 PM 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) 260 12 7 38 0 6 8
  TOTALS 2876 90.75 15.5 265.5 37 85 271.5
  PERCENT   28.40%   36.93%     37.76%
                 
                 
                 
  FRIDAY - 10/29/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 144 BPM - 7.8 Miles              
  WEIGHT: 182.6    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 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 - 10/28/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 182.2    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
9:30 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
7:00 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2820 95.25 20 165.5 28.5 78 326.75
  PERCENT   30.40%   23.48%     46.35%
                 
                 
                 
  WEDNESDAY - 10/20/2004 - 7:30 AM:  Abs              
  WEIGHT: 182.2    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
9:15 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 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 2890 105.75 21.5 247 44 110 274.5
  PERCENT   32.93%   34.19%     37.99%
                 
                 
                 
  TUESDAY - 10/26/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 182.2  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
9:30 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 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 - 10/25/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 143 BPM - 8.0 Miles            
  WEIGHT: 184.0   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 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 Grilled Shrimp 200 2.5 0 0 0 0 45
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 2543 89 14 216 41 87 256.5
  PERCENT   31.50%   33.98%     40.35%
                 
                 
                 
  SUNDAY - 10/24/2004 -  Rest - No Workout              
  WEIGHT: 180.8   BODY FAT:  10% 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 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 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3653 126.5 27.5 348 46 95 262.5
  PERCENT   31.17%   38.11%     28.74%
                 
                 
                 
  SATURDAY - 10/23/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 183.8  BODY FAT:  10% 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
9:30 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
7:00 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%
                 
                 
                 
  FRIDAY - 10/22/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 143 BPM - 7.8 Miles              
  WEIGHT: 180.0    BODY FAT:  10% 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 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
12:30 PM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
3:30 PM 2 Oz Peppered Beef Jerky (Jack Link's) 160 1 0 4 0 6 30
3:30 PM 20 Mini Pretzels (Snyder's Of Hanover) 110 0 0 25 0 0 3
7:30 PM 5 Slices Peperoni Pizza (Papa John's) 1650 70 22.5 195 10 25 70
7:30 PM 36 Oz Beer (St. Pauli Girl) 444 0 0 25.5 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3762 111.25 26.5 439.5 46 93 202
  PERCENT   26.61%   46.73%     21.48%
                 
                 
                 
  THURSDAY - 10/21/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 180.6    BODY FAT:  10% 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
9:30 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
7:00 PM 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2820 95.25 20 165.5 28.5 78 326.75
  PERCENT   30.40%   23.48%     46.35%
                 
                 
                 
  WEDNESDAY - 10/20/2004 - 7:30 AM:  Abs              
  WEIGHT: 180.6    BODY FAT:  10% 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 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 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 - 10/19/2004 - 8:00 AM:  No Workout - MAX-OT Week Off              
  WEIGHT: 182.4  BODY FAT:  10% 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 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
7:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
7:00 PM 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 1692 42 10 206.5 22 44 140
  PERCENT   22.34%   48.82%     33.10%
                 
                 
                 
  MONDAY - 10/18/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 144 BPM - 7.8 Miles            
  WEIGHT: 180.0   BODY FAT:  10% 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 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 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3563 125.25 27.5 367 46 91 233
  PERCENT   31.64%   41.20%     26.16%
                 
                 
                 
  SUNDAY - 10/17/2004 -  Rest - No Workout              
  WEIGHT: 180.2   BODY FAT:  10% 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 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 Ear Corn 120 2 0 22 3 13 4
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2471 79.5 12 171 39 79 291.5
  PERCENT   28.96%   27.68%     47.19%
                 
                 
                 
  SATURDAY - 10/16/2004 - 8:30 AM:   No Workout - MAX-OT Week Off              
  WEIGHT: 182.2  BODY FAT:  10% 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 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
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
7:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2087 62.25 6 188.5 30 45 208.5
  PERCENT   26.84%   36.13%     39.96%
                 
                 
                 
  FRIDAY - 10/15/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.9 Miles              
  WEIGHT: 181.8    BODY FAT:  10% 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 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 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 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 3040 103 25.5 200 40.5 80.5 301.75
  PERCENT   30.49%   26.32%     39.70%
                 
                 
                 
  THURSDAY - 10/14/2004 - 8:00 AM:  No Workout - MAX-OT Week Off              
  WEIGHT: 183.4    BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
9:30 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 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 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 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 1999 66 11.5 140.5 22 50.5 214.5
  PERCENT   29.71%   28.11%     42.92%
                 
                 
                 
  WEDNESDAY - 10/13/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.9 Miles            
  WEIGHT: 182.4    BODY FAT:  10% 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 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 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 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 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3753 127.5 28 368 45 93 266.5
  PERCENT   30.58%   39.22%     28.40%
                 
                 
                 
  TUESDAY - 10/12/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 182.4  BODY FAT:  10% 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
9:30 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 2.5 Cups Broccoli & Cauliflower 63 0 0 10 5 2.5 5
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:00 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 3031 114.75 28.5 259.5 45 84 269.5
  PERCENT   34.07%   34.25%     35.57%
                 
                 
                 
  MONDAY - 10/11/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.9 Miles            
  WEIGHT: 181.6   BODY FAT:  10% 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 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 Grilled 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:00 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
  TOTALS 2648 111 27 201 52.5 78.5 254.75
  PERCENT   37.73%   30.36%     38.48%
                 
                 
                 
  SUNDAY - 10/10/2004 -  Rest - No Workout              
  WEIGHT: 181.2   BODY FAT:  10% 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 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 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 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 12 Oz Grilled Pork Tenderloin 588 21 7 0 0 0 95
7:30 PM 2/3 Cup Peas (Cooked) 105 0.75 0 18 6 9 6
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2776 94.25 14 204 44 103 300.5
  PERCENT   30.56%   29.39%     43.30%
                 
                 
                 
  SATURDAY - 10/09/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 182.2  BODY FAT:  10% 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
7:00 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 - 10/08/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.9 Miles              
  WEIGHT: 179.8  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:30 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
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 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 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 Apple Juice 120 0 0 30 0 26 0
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
7:30 PM 12 Oz Red Wine 240 0 0 4 0 4 0
7:30 PM 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) 960 45 27 87 3 18 54
8:30 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
9:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
9:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3788 153.5 54 363 55 122 235.5
  PERCENT   36.47%   38.33%     24.87%
                 
                 
                 
  THURSDAY - 10/07/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes            
  WEIGHT: 179.8    BODY FAT:  10% 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 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 12 Oz Top Sirloin Steak, Trimmed 732 34.5 13.5 0 0 0 99
7:00 PM 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3020 111.25 22 172.5 30.5 80 333.75
  PERCENT   33.15%   22.85%     44.21%
                 
                 
                 
  WEDNESDAY - 10/06/2004 - 7:30 AM:  Abs              
  WEIGHT: 179.4    BODY FAT:  10% TODAY'S PICS: FRONT SIDE      
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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 5g Creatine Monohydrate Powder (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 - 10/05/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes        
  WEIGHT: 180.2  BODY FAT:  10% 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 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 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%
                 
                 
                 
  MONDAY - 10/04/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 142 BPM - 7.8 Miles            
  WEIGHT: 180.4   BODY FAT:  10% 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 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
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 1/2 Tbsp Olive Oil 60 7 1 0 0 0 0
7:30 PM 1 Ear Corn 120 2 0 22 3 13 4
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 2463 84 8 208 41 107 248.5
  PERCENT   30.69%   33.78%     40.36%
                 
                 
                 
  SUNDAY - 10/03/2004 -  Rest - No Workout              
  WEIGHT: 180.2   BODY FAT:  10% 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 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 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 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
2:00 PM 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) 440 36 20 36 10 6 8
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 2 Cups Green Beans 45 0 0 9 4.5 4.5 2.25
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3006 128.25 34 231 52.5 104.5 272.25
  PERCENT   38.40%   30.74%     36.23%
                 
                 
                 
  SATURDAY - 10/02/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes        
  WEIGHT: 181.4  BODY FAT:  10% 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
7:00 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 - 10/01/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 143 BPM - 7.9 Miles              
  WEIGHT: 179.8  BODY FAT:  10% TODAY'S PICS:          
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
7:30 AM 12g Glutamine Peptide Powder (Kent Nutrition) 49 1 0 1 0 0 9
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 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 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 Apple Juice 120 0 0 30 0 26 0
9:30 AM 8 Oz Orange Juice 110 0 0 26 0 22 2
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 36 Oz Beer (St. Pauli Girl) 444 0 0 25.5 0 0 0
8:00 PM 500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition) 0 0 0 0 0 0 0
8:00 PM 5g Creatine Monohydrate Powder (Kent Nutrition) 0 0 0 0 0 0 0
  TOTALS 3567 109.5 25.5 386.5 44 113 210.5
  PERCENT   27.63%   43.34%     23.61%