2007 Summer Maintenance: July 1, 2007 - September 30, 2007

For more information on this log, please read this.

Also, I updated this meal plan and changed some things after just a few days on it. For those details, please read this.

July 12, 2007 Update: I made a few more changes. For those details, please read this.

                 
                 
                 
  Monday              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
8:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
8:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
8:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 1 Grapefruit (246g) 104 0 0 26 4 16 2
10:30 AM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
10:30 AM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
1:00 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
1:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:00 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
1:00 PM 2 Cups Broccoli 50 0 0 10 4 2 4
2:30 PM 1 Scoop Beverly International Creatine Select + Phosphates 20 0 0 5 0 0 0
2:45 PM Weight Training (Back, Traps & Rear Delts)              
2:45 PM During w/o: 4 Scoops Xtend BCAAs              
3:30 PM 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 275 2.5 0 5 0 0 60
3:30 PM 1/2 Cup (Raw) Oatmeal (Quaker) 150 3 0.5 27 4 1 5
5:30 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
5:30 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
5:30 PM 8 Oz Eye Of Round Steak 360 8 2 0 0 0 64
5:30 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
5:30 PM 2 Cups Broccoli 50 0 0 10 4 2 4
8:00 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
  TOTALS 2349 45 4.5 167 23.5 23 326
  PERCENT   17.24%   28.44%     55.51%
                 
                 
  Tuesday              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
8:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
8:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
8:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 200g Pineapple 96 0 0 26 2 18 2
10:30 AM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
10:30 AM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
1:00 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
1:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:00 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
1:00 PM 2 Cups Broccoli 50 0 0 10 4 2 4
2:30 PM 1 Scoop Beverly International Creatine Select + Phosphates, 4 Scoops Xtend BCAAs 20 0 0 5 0 0 0
3:00 PM HIIT Cardio              
3:30 PM 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 275 2.5 0 5 0 0 60
3:30 PM 1/2 Cup (Raw) Oatmeal (Quaker) 150 3 0.5 27 4 1 5
5:30 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
5:30 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
5:30 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
5:30 PM 2 Cups Broccoli 50 0 0 10 4 2 4
8:00 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
  TOTALS 2101 38.25 2.5 145.5 20.75 25 310
  PERCENT   16.39%   27.70%     59.02%
                 
                 
  Wednesday              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
8:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
8:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
8:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 1 Grapefruit (246g) 104 0 0 26 4 16 2
10:30 AM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
10:30 AM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
1:00 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
1:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:00 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
1:00 PM 2 Cups Broccoli 50 0 0 10 4 2 4
2:30 PM 1 Scoop Beverly International Creatine Select + Phosphates 20 0 0 5 0 0 0
2:45 PM Weight Training (Chest & Side Delts)              
2:45 PM During w/o: 4 Scoops Xtend BCAAs              
3:30 PM 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 275 2.5 0 5 0 0 60
3:30 PM 1/2 Cup (Raw) Oatmeal (Quaker) 150 3 0.5 27 4 1 5
5:30 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
5:30 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
5:30 PM 8 Oz Eye Of Round Steak 360 8 2 0 0 0 64
5:30 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
5:30 PM 2 Cups Broccoli 50 0 0 10 4 2 4
8:00 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
  TOTALS 2349 45 4.5 167 23.5 23 326
  PERCENT   17.24%   28.44%     55.51%
                 
                 
  Thursday              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 45 Mins LISS Cardio              
9:00 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
9:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
9:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
9:00 AM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
9:00 AM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
11:00 AM 1 Scoop Beverly International Creatine Select + Phosphates 20 0 0 5 0 0 0
11:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
11:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
11:00 AM 200g Pineapple 96 0 0 26 2 18 2
1:30 PM 2 Udo's Choice Oil Blend Caps 20 2 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 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
1:30 PM 2 Cups Broccoli 50 0 0 10 4 2 4
4:00 PM 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 275 2.5 0 5 0 0 60
4:00 PM 1/2 Cup (Raw) Oatmeal (Quaker) 150 3 0.5 27 4 1 5
6:00 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
6:00 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
6:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
6:00 PM 2 Cups Broccoli 50 0 0 10 4 2 4
8:30 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
  TOTALS 2101 38.25 2.5 145.5 20.75 25 310
  PERCENT   16.39%   27.70%     59.02%
                 
                 
  Friday              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
8:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
8:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
8:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 1 Grapefruit (246g) 104 0 0 26 4 16 2
10:30 AM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
10:30 AM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
1:00 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
1:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:00 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
1:00 PM 2 Cups Broccoli 50 0 0 10 4 2 4
2:30 PM 1 Scoop Beverly International Creatine Select + Phosphates 20 0 0 5 0 0 0
2:45 PM Weight Training (Legs)              
2:45 PM During w/o: 4 Scoops Xtend BCAAs              
3:30 PM 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 275 2.5 0 5 0 0 60
3:30 PM 1/2 Cup (Raw) Oatmeal (Quaker) 150 3 0.5 27 4 1 5
5:30 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
5:30 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
5:30 PM 8 Oz Eye Of Round Steak 360 8 2 0 0 0 64
5:30 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
5:30 PM 2 Cups Broccoli 50 0 0 10 4 2 4
8:00 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
  TOTALS (Not including cheat meal) 2349 45 4.5 167 23.5 23 326
  PERCENT   17.24%   28.44%     55.51%
                 
                 
  Saturday              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 45 Mins LISS Cardio              
9:00 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
9:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
9:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
9:00 AM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
9:00 AM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
11:00 AM 1 Scoop Beverly International Creatine Select + Phosphates 20 0 0 5 0 0 0
11:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
11:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
11:00 AM 200g Pineapple 96 0 0 26 2 18 2
1:30 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
1:30 PM 8 Oz (227g) Wild Alaskan Cod 190 1.3 0 0 0 0 40
1:30 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
1:30 PM 2 Cups Broccoli 50 0 0 10 4 2 4
4:00 PM 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 275 2.5 0 5 0 0 60
4:00 PM 1/2 Cup (Raw) Oatmeal (Quaker) 150 3 0.5 27 4 1 5
6:00 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
6:00 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
6:00 PM CHEAT MEAL              
8:30 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
  TOTALS (Totals do NOT include cheat meal) 1801 35.55 2.5 135.5 16.75 23 246
  PERCENT   17.77%   30.09%     54.64%
                 
                 
  Sunday              
                 
Time Description Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
8:00 AM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
8:00 AM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
8:00 AM Super Pak (Beverly) 0 0 0 0 0 0 0
8:00 AM 1 Scoop Beverly International Creatine Select + Phosphates 20 0 0 5 0 0 0
8:00 AM 1 Cup (8 Oz) Egg Whites 120 0 0 4 0 0 24
8:00 AM 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) 100 2 0 22 4 0 6
8:00 AM 1 Grapefruit (246g) 104 0 0 26 4 16 2
10:30 AM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
10:30 AM 2 Tbsp Natural Peanut Butter (Smucker's) 200 16 2 7 2 2 7
1:00 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
1:00 PM 8 Oz Boneless Chicken Breast 220 2 0 0 0 0 50
1:00 PM 1/2 Cup (cooked) Brown Rice 100 0.75 0 21.5 0.75 0 2
1:00 PM 2 Cups Broccoli 50 0 0 10 4 2 4
3:30 PM 75g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 275 2.5 0 5 0 0 60
3:30 PM 1/2 Cup (Raw) Oatmeal (Quaker) 150 3 0.5 27 4 1 5
5:30 PM 400mg Chrondroitin/750mg Glucosamine HCL/375mg MSM 0 0 0 0 0 0 0
5:30 PM 2 Udo's Choice Oil Blend Caps 20 2 0 0 0 0 0
5:30 PM 7 Oz Atlantic Salmon 340 20 7 4 0 0 37
5:30 PM 2 Cups Broccoli 50 0 0 10 4 2 4
8:00 PM 60g Nitrean (AtLarge Nutrition) w/ 2 Cups Water 220 2 0 4 0 0 48
  TOTALS 2229 56.25 9.5 149.5 22.75 23 297
  PERCENT   22.71%   26.83%     53.30%