| TUESDAY - 08/31/2004 - 8:00 AM: Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes | ||||||||
| WEIGHT: 175.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:30 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 7:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:00 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 9:00 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 (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 2452 | 62.75 | 7 | 199.5 | 31 | 96 | 275.5 | |
| PERCENT | 23.03% | 32.54% | 44.94% | |||||
| MONDAY - 08/30/2004 - 7:30 AM: Elliptical, 50 Minutes @ 136 BPM - 8.0 Miles | ||||||||
| WEIGHT: 175.8 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 6 Slices Roasted Turkey Breast (Butterball) | 75 | 0 | 0 | 3 | 0 | 0 | 15 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:00 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| TOTALS | 2354 | 66 | 6.5 | 263 | 43.5 | 98.5 | 208.75 | |
| PERCENT | 25.23% | 44.69% | 35.47% | |||||
| SUNDAY - 08/29/2004 - Rest - No Workout | ||||||||
| WEIGHT: 175.4 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 2:00 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 4 Oz Peppered Beef Jerky (Jack Link's) | 320 | 2 | 0 | 8 | 0 | 12 | 60 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 2.5 Cups Broccoli & Cauliflower | 63 | 0 | 0 | 10 | 5 | 2.5 | 5 |
| TOTALS | 2437 | 74.25 | 17.5 | 237 | 40 | 110.5 | 232 | |
| PERCENT | 27.42% | 38.90% | 38.08% | |||||
| SATURDAY - 08/28/2004 - 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 178.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:15 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:15 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 6 Slices Roasted Turkey Breast (Butterball) | 75 | 0 | 0 | 3 | 0 | 0 | 15 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 2407 | 48.75 | 5 | 251.5 | 35 | 98 | 249.5 | |
| PERCENT | 18.23% | 41.79% | 41.46% | |||||
| FRIDAY - 08/27/2004 - 7:30 AM: Elliptical, 50 Minutes @ 137 BPM - 7.6 Miles | ||||||||
| WEIGHT: 173.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 6 Slices Roasted Turkey Breast (Butterball) | 75 | 0 | 0 | 3 | 0 | 0 | 15 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:30 PM | 5 Slices Peperoni Pizza (Papa John's) | 1650 | 70 | 22.5 | 195 | 10 | 25 | 70 |
| 7:30 PM | 36 Oz Beer (Heineken) | 450 | 0 | 0 | 34.5 | 0 | 0 | 4.5 |
| TOTALS | 3729 | 96.5 | 24 | 453.5 | 47 | 119 | 226 | |
| PERCENT | 23.29% | 48.65% | 24.24% | |||||
| z | ||||||||
| THURSDAY - 08/26/2004 - 8:00 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 173.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:30 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 7:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:00 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 9:00 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 (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 12 Oz Top Sirloin Steak, Trimmed | 732 | 34.5 | 13.5 | 0 | 0 | 0 | 99 |
| 7:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| TOTALS | 2811 | 81.25 | 18.5 | 196.5 | 28.5 | 99 | 319.75 | |
| PERCENT | 26.01% | 27.96% | 45.50% | |||||
| WEDNESDAY - 08/25/2004 - 7:30 AM: Elliptical, 50 Minutes @ 134 BPM - 7.3 Miles; Abs | ||||||||
| WEIGHT: 172.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:30 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 9:30 AM | 8 Oz Apple Juice | 120 | 0 | 0 | 30 | 0 | 26 | 0 |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| TOTALS | 2311 | 63.75 | 11 | 204 | 41 | 106 | 251.5 | |
| PERCENT | 24.83% | 35.31% | 43.53% | |||||
| TUESDAY - 08/24/2004 - 8:00 AM: Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes | ||||||||
| WEIGHT: 172.0 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 7:30 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 7:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:00 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 9:00 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 (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 6 Slices Roasted Turkey Breast (Butterball) | 75 | 0 | 0 | 3 | 0 | 0 | 15 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 2407 | 48.75 | 5 | 251.5 | 35 | 98 | 249.5 | |
| PERCENT | 18.23% | 41.79% | 41.46% | |||||
| MONDAY - 08/23/2004 - 7:30 AM: Elliptical, 50 Minutes @ 141 BPM - 7.5 Miles | ||||||||
| WEIGHT: 172.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 3:30 PM | 2 Oz Peppered Beef Jerky (Jack Link's) | 160 | 1 | 0 | 4 | 0 | 6 | 30 |
| 7:00 PM | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:00 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| TOTALS | 1949 | 52 | 4.5 | 160 | 39.5 | 74.5 | 231.75 | |
| PERCENT | 24.01% | 32.84% | 47.56% | |||||
| SUNDAY - 08/22/2004 - Rest - No Workout | ||||||||
| WEIGHT: 173.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 2.5 Cups Broccoli & Cauliflower | 63 | 0 | 0 | 10 | 5 | 2.5 | 5 |
| TOTALS | 1887 | 61.5 | 10.5 | 161 | 40 | 66.5 | 196.5 | |
| PERCENT | 29.33% | 34.13% | 41.65% | |||||
| SATURDAY - 08/21/2004 - 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 174.4 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:15 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:15 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 2062 | 32.75 | 3.5 | 240.5 | 32 | 92 | 208.5 | |
| PERCENT | 14.29% | 46.65% | 40.45% | |||||
| FRIDAY - 08/20/2004 - 7:30 AM: Elliptical, 50 Minutes @ 149 BPM - 8.1 Miles | ||||||||
| WEIGHT: 173.8 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 7:30 PM | 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) | 960 | 45 | 27 | 87 | 3 | 18 | 54 |
| 7:30 PM | 1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) | 260 | 12 | 7 | 38 | 0 | 6 | 8 |
| TOTALS | 2474 | 66.25 | 34 | 312 | 37 | 90 | 140 | |
| PERCENT | 24.10% | 50.44% | 22.64% | |||||
| z | ||||||||
| THURSDAY - 08/19/2004 - 7:30 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 173.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:00 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:00 PM | 8 Oz Top Sirloin Steak, Trimmed | 488 | 23 | 9 | 0 | 0 | 0 | 66 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 7:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| TOTALS | 2390 | 53.25 | 12 | 180.5 | 19.5 | 49 | 231.75 | |
| PERCENT | 20.05% | 30.21% | 38.79% | |||||
| WEDNESDAY - 08/18/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs | ||||||||
| WEIGHT: 172.0 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 7:30 PM | 1.5 Lbs Snow Crab | 825 | 12.5 | 0 | 0 | 0 | 0 | 165 |
| TOTALS | 2169 | 23 | 0 | 184 | 30 | 62 | 312.5 | |
| PERCENT | 9.54% | 33.93% | 57.63% | |||||
| TUESDAY - 08/17/2004 - 7:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes | ||||||||
| WEIGHT: 173.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:00 AM | 28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water | 104 | 0 | 0 | 1 | 0 | 1 | 24 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 1747 | 16.25 | 1 | 223.5 | 24 | 42 | 182.5 | |
| PERCENT | 8.37% | 51.17% | 41.79% | |||||
| MONDAY - 08/16/2004 - 7:30 AM: Elliptical, 50 Minutes @ 142 BPM - 8.1 Miles | ||||||||
| WEIGHT: 171.4 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 12:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 7:00 PM | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:00 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 8:00 PM | 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) | 440 | 36 | 20 | 36 | 10 | 6 | 8 |
| TOTALS | 2289 | 72 | 23 | 236 | 46.5 | 74.5 | 209.75 | |
| PERCENT | 28.31% | 41.24% | 36.65% | |||||
| SUNDAY - 08/15/2004 - Rest - No Workout | ||||||||
| WEIGHT: 172.0 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| TOTALS | 1789 | 31.25 | 7 | 206 | 36 | 71 | 190.5 | |
| PERCENT | 15.72% | 46.06% | 42.59% | |||||
| SATURDAY - 08/14/2004 - 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 174.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:15 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 9:15 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:15 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 1496 | 16.75 | 1.5 | 171.5 | 29 | 42 | 166.5 | |
| PERCENT | 10.08% | 45.86% | 44.52% | |||||
| FRIDAY - 08/13/2004 - 7:30 AM: Elliptical, 50 Minutes @ 151 BPM - 8.3 Miles | ||||||||
| WEIGHT: 171.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 7:30 PM | 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) | 960 | 45 | 27 | 87 | 3 | 18 | 54 |
| 9:00 PM | 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) | 440 | 36 | 20 | 36 | 10 | 6 | 8 |
| TOTALS | 2984 | 91.5 | 47 | 311 | 43 | 90 | 209.5 | |
| PERCENT | 27.60% | 41.69% | 28.08% | |||||
| z | ||||||||
| THURSDAY - 08/12/2004 - 7:30 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 171.6 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 9:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:00 PM | 8 Oz Top Sirloin Steak, Trimmed | 488 | 23 | 9 | 0 | 0 | 0 | 66 |
| 7:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 8:00 PM | 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) | 440 | 36 | 20 | 36 | 10 | 6 | 8 |
| TOTALS | 2391 | 73.75 | 30.5 | 205.5 | 32.5 | 49 | 232.75 | |
| PERCENT | 27.76% | 34.38% | 38.94% | |||||
| WEDNESDAY - 08/11/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs | ||||||||
| WEIGHT: 172.8 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 11:00 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 11:00 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 11:00 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 11:00 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 11:00 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 2:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 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 |
| 6:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 6:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 6:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| TOTALS | 1464 | 33.5 | 9.5 | 158 | 36 | 73 | 153 | |
| PERCENT | 20.59% | 43.17% | 41.80% | |||||
| TUESDAY - 08/10/2004 - 7:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes | ||||||||
| WEIGHT: 173.8 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 9:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 12:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 12:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 1748 | 16.75 | 1.5 | 223.5 | 29 | 42 | 182.5 | |
| PERCENT | 8.62% | 51.14% | 41.76% | |||||
| MONDAY - 08/09/2004 - 7:30 AM: Elliptical, 50 Minutes @ 151 BPM - 7.6 Miles | ||||||||
| WEIGHT: 169.8 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 7:30 PM | 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) | 960 | 45 | 27 | 87 | 3 | 18 | 54 |
| 9:00 PM | 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) | 440 | 36 | 20 | 36 | 10 | 6 | 8 |
| TOTALS | 2984 | 91.5 | 47 | 311 | 43 | 90 | 209.5 | |
| PERCENT | 27.60% | 41.69% | 28.08% | |||||
| SUNDAY - 08/08/2004 - Rest - No Workout | ||||||||
| WEIGHT: 171.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:00 PM | 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) | 440 | 36 | 20 | 36 | 10 | 6 | 8 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:00 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| TOTALS | 1899 | 68.75 | 29.5 | 192 | 48 | 78 | 163 | |
| PERCENT | 32.58% | 40.44% | 34.33% | |||||
| SATURDAY - 08/07/2004 - 5:30 PM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 172.0 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:00 PM | 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) | 440 | 36 | 20 | 36 | 10 | 6 | 8 |
| 6:15 PM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 1824 | 47.75 | 20.5 | 185 | 47 | 72.5 | 198 | |
| PERCENT | 23.56% | 40.57% | 43.42% | |||||
| FRIDAY - 08/06/2004 - 7:30 AM: Elliptical, 50 Minutes @ 151 BPM - 7.6 Miles | ||||||||
| WEIGHT: 172.0 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 7:30 PM | 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) | 960 | 45 | 27 | 87 | 3 | 18 | 54 |
| 9:00 PM | 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) | 440 | 36 | 20 | 36 | 10 | 6 | 8 |
| TOTALS | 2614 | 90.25 | 47 | 261 | 43 | 90 | 171 | |
| PERCENT | 31.07% | 39.94% | 26.17% | |||||
| z | ||||||||
| THURSDAY - 08/05/2004 - 7:30 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 169.8 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 9:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:00 PM | 8 Oz Top Sirloin Steak, Trimmed | 488 | 23 | 9 | 0 | 0 | 0 | 66 |
| 7:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| TOTALS | 1951 | 37.75 | 10.5 | 169.5 | 22.5 | 43 | 224.75 | |
| PERCENT | 17.41% | 34.75% | 46.08% | |||||
| WEDNESDAY - 08/04/2004 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs | ||||||||
| WEIGHT: 170.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 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 | 1834 | 34.75 | 9.5 | 208 | 36 | 73 | 191.5 | |
| PERCENT | 17.05% | 45.37% | 41.77% | |||||
| TUESDAY - 08/03/2004 - 7:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes | ||||||||
| WEIGHT: 170.8 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:00 AM | 28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water | 102 | 0.5 | 0.5 | 1 | 0 | 1 | 24 |
| 9:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 7:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:00 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| TOTALS | 1708 | 16.75 | 1.5 | 174.5 | 25 | 42 | 213.5 | |
| PERCENT | 8.83% | 40.87% | 50.00% | |||||
| MONDAY - 08/02/2004 - 7:30 AM: Elliptical, 50 Minutes @ 149 BPM - 8.2 Miles | ||||||||
| WEIGHT: 171.2 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 7:30 PM | 1 Five Cheese & Tomato Pizza (California Pizza Kitchen) | 960 | 45 | 27 | 87 | 3 | 18 | 54 |
| 8:30 PM | 1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's) | 440 | 36 | 20 | 36 | 10 | 6 | 8 |
| TOTALS | 2614 | 90.25 | 47 | 261 | 43 | 90 | 171 | |
| PERCENT | 31.07% | 39.94% | 26.17% | |||||
| SUNDAY - 08/01/2004 - Rest - No Workout | ||||||||
| WEIGHT: 171.8 BODY FAT: 9% | TODAY'S PICS: | |||||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk | 394 | 2.25 | 0 | 85 | 25 | 33 | 29 |
| 9:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 9:30 AM | 1 Meatless Breakfast Patty (Boca) | 80 | 4 | 0 | 5 | 3 | 1 | 8 |
| 9:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 12:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 12:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 12:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:30 PM | 40 Mini Pretzels (Snyder's Of Hanover) | 220 | 0 | 0 | 50 | 0 | 0 | 6 |
| 3:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 7:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:00 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:00 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| TOTALS | 1829 | 34 | 9.5 | 206 | 38 | 72 | 193.5 | |
| PERCENT | 16.73% | 45.05% | 42.32% | |||||
