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%