TUESDAY - 09/30/2003 - 9:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 173.2   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	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	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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	35g Whey Protein Supplement (Pro Blend 55) w/ 1 Cup Water	135	0.75	0.5	3.5	0	2	27.5
	TOTALS	2778	66	11.5	232	35	97	306
	PERCENT		21.38%		33.41%			44.06%
	MONDAY - 09/29/2003 - 8:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs
	WEIGHT: 173.2   BODY FAT:  8%	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
10:30 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 PM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
	TOTALS	2482	61.75	9	219.5	40.5	109	276.25
	PERCENT		22.39%		35.37%			44.52%
	SUNDAY - 09/28/2003 -  Rest - No Workout
	WEIGHT: 173.6   BODY FAT:  8%	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
2:30 PM	Chocolate With Almonds Bar (At Last!)	120	10	6	13	6	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
8:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2747	86.5	24.5	245.5	48	113.5	264
	PERCENT		28.34%		35.75%			38.44%
	SATURDAY - 09/27/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 173.8  BODY FAT:  8%	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
8:00 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2806	61.25	12	280.5	44	95	282.5
	PERCENT		19.65%		39.99%			40.27%
	FRIDAY - 09/26/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Abs
	WEIGHT: 170.8  BODY FAT:  8%	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
1:30 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	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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	3347	101.25	40	335.5	43	103.5	243
	PERCENT		27.23%		40.10%			29.04%
z
	THURSDAY - 09/25/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 171.0    BODY FAT:  8%	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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2703	61.75	12	227.5	37.5	96	303.75
	PERCENT		20.56%		33.67%			44.95%
	WEDNESDAY - 09/24/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT); Abs
	WEIGHT: 171.2    BODY FAT:  8%	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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2767	87.5	23.5	247.5	43	113.5	265
	PERCENT		28.46%		35.78%			38.31%
	TUESDAY - 09/23/2003 - 9:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 171.2   BODY FAT:  8%	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	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
1:30 PM	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
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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2806	61.25	12	281.5	44	95	282.5
	PERCENT		19.65%		40.13%			40.27%
	MONDAY - 09/22/2003 - 8:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs
	WEIGHT: 171.2   BODY FAT:  8%	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
10:30 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2442	61.75	10	217.5	40.5	107	265.25
	PERCENT		22.76%		35.63%			43.45%
	SUNDAY - 09/21/2003 -  Rest - No Workout
	WEIGHT: 173.2   BODY FAT:  8%	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
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
9:30 PM	1 "Krunch Lite" Ice Cream Bar (Blue Bunny)	90	6	5	10	0	2	2
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2717	82.5	23.5	242.5	42	115.5	264
	PERCENT		27.33%		35.70%			38.87%
	SATURDAY - 09/20/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 172.4  BODY FAT:  8%	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
8:00 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2806	61.25	12	280.5	44	95	282.5
	PERCENT		19.65%		39.99%			40.27%
	FRIDAY - 09/19/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Abs
	WEIGHT: 169.8  BODY FAT:  8%	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	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	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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	3337	97.25	36	300.5	39	124.5	272
	PERCENT		26.23%		36.02%			32.60%
z
	THURSDAY - 09/18/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 169.2    BODY FAT:  8%	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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2703	61.75	12	227.5	37.5	96	303.75
	PERCENT		20.56%		33.67%			44.95%
	WEDNESDAY - 09/17/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT)
	WEIGHT: 169.8    BODY FAT:  8%	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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2767	87.5	23.5	247.5	43	113.5	265
	PERCENT		28.46%		35.78%			38.31%
	TUESDAY - 09/16/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 169.2   BODY FAT:  8%	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
9:15 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:15 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:15 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
9:15 AM	1 Medium Banana	110	0	0	29	1	21	1
9:15 AM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
9:15 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:45 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:45 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
12:45 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:45 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
12:45 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:00 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:00 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:00 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:00 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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2806	61.25	12	281.5	44	95	282.5
	PERCENT		19.65%		40.13%			40.27%
	MONDAY - 09/15/2003 - 8:30 AM:  Stair Climber, 23 Minutes (HIIT); Abs
	WEIGHT: 169.8   BODY FAT:  8%	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
10:30 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2442	61.75	10	217.5	40.5	107	265.25
	PERCENT		22.76%		35.63%			43.45%
	SUNDAY - 09/14/2003 -  Rest - No Workout
	WEIGHT: 168.8   BODY FAT:  8%	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
11:30 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
11:30 AM	1 Medium Banana	110	0	0	29	1	21	1
11:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
11:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
11:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
11:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
11:30 AM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
2:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
2:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
2:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
2:30 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
4:00 PM	Chocolate With Almonds Bar (Zcarb)	176	11	5	15	9	0	9
5:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
5:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
5:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
5:30 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
11:00 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
11:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
11:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
11:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2803	87.5	23.5	247.5	51	113.5	271
	PERCENT		28.09%		35.32%			38.67%
	SATURDAY - 09/13/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 170.8  BODY FAT:  8%	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
8:00 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2806	61.25	12	280.5	44	95	282.5
	PERCENT		19.65%		39.99%			40.27%
	FRIDAY - 09/12/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Abs
	WEIGHT: 169.2  BODY FAT:  8%	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	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 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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	3167	83.25	34	295.5	37	123.5	264
	PERCENT		23.66%		37.32%			33.34%
z
	THURSDAY - 09/11/2003 - 8:30 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 167.8    BODY FAT:  8%	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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2703	61.75	12	227.5	37.5	96	303.75
	PERCENT		20.56%		33.67%			44.95%
	WEDNESDAY - 09/10/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT)
	WEIGHT: 167.8    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
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	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
1:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
1:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
4:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
4:30 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
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	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
7:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
9:00 PM	1 "Krunch Lite" Ice Cream Bar (Blue Bunny)	90	6	5	10	0	2	2
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2830	91.25	24.5	286.5	51	109.5	247.5
	PERCENT		29.02%		40.49%			34.98%
	TUESDAY - 09/09/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 166.6   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
8:00 AM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
9:15 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:15 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:15 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
9:15 AM	1 Medium Banana	110	0	0	29	1	21	1
9:15 AM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
9:15 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:45 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:45 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
12:45 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:45 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
12:45 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:45 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
4:00 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:00 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:00 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:00 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
4:00 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
7:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:30 PM	1/2 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
7:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2796	60.25	11	279.5	44	91	288.5
	PERCENT		19.39%		39.99%			41.27%
	MONDAY - 09/08/2003 - 8:30 AM:  Stationary Bike, 23 Minutes (HIIT)
	WEIGHT: 167.2   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
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
9:30 AM	5g Creatine Monohydrate Powder	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
1:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
4:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
7:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
10:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
10:30 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:30 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:30 PM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
	TOTALS	2432	60.75	9	215.5	40.5	103	271.25
	PERCENT		22.48%		35.44%			44.61%
	SUNDAY - 09/07/2003 -  Rest - No Workout
	WEIGHT: 167.2   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
8:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
8:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
8:30 AM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
11:00 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
11:00 AM	1 Medium Banana	110	0	0	29	1	21	1
11:00 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
11:00 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
11:00 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
11:00 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
11:00 AM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
2:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
2:00 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
2:00 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
2:00 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
2:00 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
4:00 PM	Chocolate With Almonds Bar (Zcarb)	176	11	5	15	9	0	9
5:00 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
5:00 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
5:00 PM	1 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
5:00 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
5:00 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
8:00 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
8:00 PM	2 Tbsp Reduced Fat Sour Cream	45	3.5	2.5	2	0	2	1
8:00 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
	TOTALS	2833	86.5	21.5	247.5	51	111.5	288
	PERCENT		27.48%		34.95%			40.66%
	SATURDAY - 09/06/2003 9:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 167.0  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	5g Creatine Monohydrate Powder	0	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
1:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
4:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	4	2	1	8
4:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
4:30 PM	5g Creatine Monohydrate Powder	0	0	0	0	0	0	0
7:30 PM	8 Oz 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
10:00 PM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 PM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 PM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
	TOTALS	2836	60.25	10	280.5	44	93	299.5
	PERCENT		19.12%		39.56%			42.24%
	FRIDAY - 09/05/2003 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches
	WEIGHT: 164.8  BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
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
	TOTALS	2986	86.25	32	313.5	38	94.5	212
	PERCENT		26.00%		42.00%			28.40%
z
	THURSDAY - 09/04/2003 - 9:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 166.2    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
10:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
10:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:00 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:00 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
8:00 PM	8 Oz Steamed Shrimp	200	2.5	0	0	0	0	45
8:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2372	57.75	9	191.5	32.5	66	274.75
	PERCENT		21.91%		32.29%			46.33%
	WEDNESDAY - 09/03/2003 - 8:30 AM: Stair Climber, 23 Minutes (HIIT); Crunches
	WEIGHT: 167.4    BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:30 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:30 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
10:30 AM	1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk	225	2	0	55.5	16	19.5	10.5
10:30 AM	1 Medium Banana	110	0	0	29	1	21	1
10:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
10:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
10:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
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	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	2256	72.5	16.5	195.5	37	81.5	222
	PERCENT		28.92%		34.66%			39.36%
	TUESDAY - 09/02/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes
	WEIGHT: 166.2   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water	220	3	1	6	0	2	46
8:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
9:15 AM	5g Glutamine Powder	18	0	0	0	0	0	0
9:15 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
9:15 AM	1 Medium Banana	110	0	0	29	1	21	1
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:45 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:45 PM	2 Tbsp Balsamic Dressing (Maple Grove Farms)	10	0	0	2	0	2	0
12:45 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:45 PM	4 Slices Roasted Turkey Breast (Butterball)	50	0	0	2	0	0	10
12:45 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:00 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
4:00 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
4:00 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
4:00 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
	TOTALS	2475	57.25	9	245.5	39	65	253.5
	PERCENT		20.82%		39.68%			40.97%
	MONDAY - 09/01/2003 - 9:30 AM:  Stationary Bike,  50 Mins (@ 151 BPM)
	WEIGHT: 166.8   BODY FAT:  8%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
11:00 AM	48g Whey Protein Supplement (Designer Whey) w/ 2 Cups Water	180	3	2	4	0	0	35
11:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
11:00 AM	1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate	0	0	0	0	0	0	0
11:00 AM	5g Glutamine Powder	18	0	0	0	0	0	0
11:30 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
11:30 AM	1 Medium Banana	110	0	0	29	1	21	1
11:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
11:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
11:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
2:30 PM	1 Veggie Supreme Pizza (Morningstar Farms)	720	20	10	98	6	12	38
3:00 PM	Chocolate With Almonds Bar (Carb Solutions)	140	11	5	15	1	0	3
5:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
5:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
5:30 PM	1 Oz Dry Roasted Peanuts	170	14	2	5	2	1	8
8:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
8:30 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
8:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
9:30 PM	1 "Fudge Lite" Fudgesickle (Blue Bunny)	35	0	0	9	0	3	2
	TOTALS	2446	63.75	20.5	281.5	37.5	84	210.25
	PERCENT		23.46%		46.03%			34.38%