| |
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| |
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| |
WEDNESDAY - 12/31/2003 - 7:30 AM: Elliptical,
23 Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 175.4 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
2/3 Cup Peas
(Cooked) |
105 |
0.75 |
0 |
18 |
6 |
9 |
6 |
| 7:00 PM |
12 Oz Red Wine |
240 |
0 |
0 |
4 |
0 |
4 |
0 |
| |
TOTALS |
1996 |
43.5 |
11.5 |
162.5 |
32 |
67.5 |
190 |
| |
PERCENT |
|
19.61% |
|
32.57% |
|
|
38.08% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
TUESDAY - 12/30/2003 - 7:30 AM: No
Workout (Shoulder Injury) |
|
|
|
|
|
|
|
| |
WEIGHT: 175.4 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 |
| 9:30 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 |
| 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 |
16 Oz. Homemade
Turkey and Vegetable Soup |
156 |
4 |
0.5 |
17 |
18 |
5 |
19 |
| 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 |
1 Tbsp Natural
Peanut Butter (Smucker's) |
100 |
8 |
1 |
3.5 |
1 |
1 |
3.5 |
| 3:30 PM |
6 Oz Tuna |
150 |
1.25 |
0 |
0 |
0 |
0 |
32.5 |
| 3:30 PM |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1610 |
31.25 |
3.5 |
169 |
52 |
62 |
175.5 |
| |
PERCENT |
|
17.47% |
|
41.99% |
|
|
43.60% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
MONDAY - 12/29/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 176.2 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
1771 |
44.75 |
5 |
150.5 |
32.5 |
59 |
200.25 |
| |
PERCENT |
|
22.74% |
|
33.99% |
|
|
45.23% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
SUNDAY - 12/28/2003 -
Elliptical, 23 Minutes (HIIT) |
|
|
|
|
|
|
|
| |
WEIGHT: 176.6 BODY FAT:
9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 9:30 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 |
| 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 |
16 Oz. Homemade
Turkey and Vegetable Soup |
156 |
4 |
0.5 |
17 |
18 |
5 |
19 |
| 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 |
| |
TOTALS |
2152 |
58.25 |
28.5 |
202.5 |
45 |
73.5 |
164 |
| |
PERCENT |
|
24.36% |
|
37.64% |
|
|
30.48% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
SATURDAY - 12/27/2003 7:30 AM: No Workout (Shoulder Injury) |
|
|
|
|
|
|
|
| |
WEIGHT: 176.8 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 |
| 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 |
4.25 Oz.
Skinless Roast Turkey Breast |
192 |
4 |
1 |
0 |
0 |
0 |
36 |
| 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 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1926 |
44.25 |
5.5 |
181.5 |
32 |
45 |
204.5 |
| |
PERCENT |
|
20.68% |
|
37.69% |
|
|
42.47% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
FRIDAY - 12/26/2003 7:30 AM: Elliptical, 23
Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 179/0 BODY FAT:
9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 9:30 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 |
| 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 |
4.25 Oz.
Skinless Roast Turkey Breast |
192 |
4 |
1 |
0 |
0 |
0 |
36 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 7:30 PM |
8.5 Oz. Skinless
Roast Turkey Breast |
384 |
8 |
2 |
0 |
0 |
0 |
72 |
| 7:30 PM |
2 Cups Green
Beans |
45 |
0 |
0 |
9 |
4.5 |
4.5 |
2.25 |
| |
TOTALS |
1817 |
24.25 |
4 |
190.5 |
34.5 |
57 |
215.25 |
| |
PERCENT |
|
12.01% |
|
41.94% |
|
|
47.39% |
| |
|
|
|
|
|
|
|
|
| z |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
THURSDAY - 12/25/2003 - 7:30 AM: Weight Training
(Lower Body), 60 Minutes |
|
|
|
|
|
|
| |
WEIGHT: 173.2 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| |
CHRISTMAS FEAST,
NO POINT IN TRACKING TODAY! |
|
|
|
|
|
|
|
| |
TOTALS |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| |
PERCENT |
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
WEDNESDAY - 12/24/2003 - 7:30 AM: Elliptical,
23 Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 173.2 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
2/3 Cup Peas
(Cooked) |
105 |
0.75 |
0 |
18 |
6 |
9 |
6 |
| |
TOTALS |
1756 |
43.5 |
11.5 |
158.5 |
32 |
63.5 |
190 |
| |
PERCENT |
|
22.29% |
|
36.10% |
|
|
43.28% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
TUESDAY - 12/23/2003 - 7:30 AM: No
Workout (Shoulder Injury) |
|
|
|
|
|
|
|
| |
WEIGHT: 174.8 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1754 |
32.25 |
4 |
153.5 |
25 |
45 |
206.5 |
| |
PERCENT |
|
16.55% |
|
35.01% |
|
|
47.09% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
MONDAY - 12/22/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 174.6 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 3:30 PM |
6 Oz Tuna |
150 |
1.25 |
0 |
0 |
0 |
0 |
32.5 |
| 3:30 PM |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 8:00 PM |
1.5 Lbs Snow
Crab |
825 |
12.5 |
0 |
0 |
0 |
0 |
165 |
| 8:00 PM |
1 Cup Reduced
Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) |
260 |
12 |
7 |
38 |
0 |
6 |
8 |
| 8:00 PM |
36 Oz Beer (Red
Stripe) |
450 |
0 |
0 |
45 |
0 |
0 |
3 |
| |
TOTALS |
2721 |
42.75 |
9 |
202.5 |
24 |
52.5 |
320 |
| |
PERCENT |
|
14.14% |
|
29.77% |
|
|
47.04% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
SUNDAY - 12/21/2003 -
Rest - No Workout |
|
|
|
|
|
|
|
| |
WEIGHT: 174.0 BODY FAT:
9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
2/3 Cup Peas
(Cooked) |
105 |
0.75 |
0 |
18 |
6 |
9 |
6 |
| |
TOTALS |
1756 |
43.5 |
11.5 |
158.5 |
32 |
63.5 |
190 |
| |
PERCENT |
|
22.29% |
|
36.10% |
|
|
43.28% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
SATURDAY - 12/20/2003 7:30 AM: No
Workout (Shoulder Injury) |
|
|
|
|
|
|
|
| |
WEIGHT: 173.8 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 |
| 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 |
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 |
1 Oz Almonds |
160 |
15 |
1.5 |
6 |
3 |
0 |
6 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1784 |
40.25 |
4.5 |
183.5 |
32 |
45 |
178.5 |
| |
PERCENT |
|
20.31% |
|
41.14% |
|
|
40.02% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
FRIDAY - 12/19/2003 7:30 AM: Elliptical, 23
Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 173.6 BODY FAT:
9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
| 10:00 PM |
1 Cup Reduced
Fat "Tin Roof Sundae" Ice Cream (Blue Bunny) |
260 |
12 |
7 |
38 |
0 |
6 |
8 |
| |
TOTALS |
2726 |
76.25 |
36 |
263.5 |
29 |
80.5 |
208 |
| |
PERCENT |
|
25.17% |
|
38.66% |
|
|
30.52% |
| |
|
|
|
|
|
|
|
|
| z |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
THURSDAY - 12/18/2003 - 7:30 AM: Weight Training
(Lower Body), 60 Minutes |
|
|
|
|
|
|
| |
WEIGHT: 173.8 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 7:00 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 7:00 AM |
5g Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 7:00 AM |
6g Sugar-Free
Psyllium Fiber (Konsyl) |
3 |
0 |
0 |
0 |
5 |
0 |
0 |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
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 (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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
1942 |
34.75 |
5 |
182.5 |
28.5 |
71 |
217.75 |
| |
PERCENT |
|
16.10% |
|
37.59% |
|
|
44.85% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
WEDNESDAY - 12/17/2003 - 7:30 AM: Elliptical,
23 Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 174.0 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
2/3 Cup Peas
(Cooked) |
105 |
0.75 |
0 |
18 |
6 |
9 |
6 |
| |
TOTALS |
1756 |
43.5 |
11.5 |
158.5 |
32 |
63.5 |
190 |
| |
PERCENT |
|
22.29% |
|
36.10% |
|
|
43.28% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
TUESDAY - 12/16/2003 - 7:30 AM: No
Workout (Shoulder Injury) |
|
|
|
|
|
|
|
| |
WEIGHT: 173.0 BODY FAT: 9% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 |
| 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 |
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 |
1 Oz Almonds |
160 |
15 |
1.5 |
6 |
3 |
0 |
6 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1784 |
40.25 |
4.5 |
183.5 |
32 |
45 |
178.5 |
| |
PERCENT |
|
20.31% |
|
41.14% |
|
|
40.02% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
MONDAY - 12/15/2003 - 7:30 AM: Elliptical, 23 Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 175.2 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 12:30 PM |
2 Tbsp Natural
Peanut Butter (Smucker's) |
200 |
16 |
2 |
7 |
2 |
2 |
7 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
1771 |
44.75 |
5 |
150.5 |
32.5 |
59 |
200.25 |
| |
PERCENT |
|
22.74% |
|
33.99% |
|
|
45.23% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
SUNDAY - 12/14/2003 -
Rest - No Workout |
|
|
|
|
|
|
|
| |
WEIGHT: 176.8 BODY FAT:
10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
2/3 Cup Peas
(Cooked) |
105 |
0.75 |
0 |
18 |
6 |
9 |
6 |
| |
TOTALS |
1756 |
43.5 |
11.5 |
158.5 |
32 |
63.5 |
190 |
| |
PERCENT |
|
22.29% |
|
36.10% |
|
|
43.28% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
SATURDAY - 12/13/2003 7:30 AM: Stair
Climber, 23 Minutes (HIIT) |
|
|
|
|
|
|
|
| |
WEIGHT: 175.8 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 |
| 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 |
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 |
1 Oz Almonds |
160 |
15 |
1.5 |
6 |
3 |
0 |
6 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1784 |
40.25 |
4.5 |
183.5 |
32 |
45 |
178.5 |
| |
PERCENT |
|
20.31% |
|
41.14% |
|
|
40.02% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
FRIDAY - 12/12/2003 7:30 AM: Stair Climber,
23 Minutes (HIIT) |
|
|
|
|
|
|
|
| |
WEIGHT: 174.4 BODY FAT:
10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 9:30 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 |
| 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 |
| 3:30 PM |
6 Oz Tuna |
150 |
1.25 |
0 |
0 |
0 |
0 |
32.5 |
| 3:30 PM |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
| |
TOTALS |
2446 |
57.25 |
28 |
274.5 |
33 |
74.5 |
169 |
| |
PERCENT |
|
21.07% |
|
44.89% |
|
|
27.64% |
| |
|
|
|
|
|
|
|
|
| z |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
THURSDAY - 12/11/2003 - 7:30 AM: Weight Training
(Lower Body), 60 Minutes |
|
|
|
|
|
|
| |
WEIGHT: 174.6 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 7:00 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 7:00 AM |
5g Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 7:00 AM |
6g Sugar-Free
Psyllium Fiber (Konsyl) |
3 |
0 |
0 |
0 |
5 |
0 |
0 |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
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 (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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
1942 |
34.75 |
5 |
182.5 |
28.5 |
71 |
217.75 |
| |
PERCENT |
|
16.10% |
|
37.59% |
|
|
44.85% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
WEDNESDAY - 12/10/2003 - 7:30 AM: Stair
Climber, 23 Minutes (HIIT) |
|
|
|
|
|
|
|
| |
WEIGHT: 175.2 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
2/3 Cup Peas
(Cooked) |
105 |
0.75 |
0 |
18 |
6 |
9 |
6 |
| |
TOTALS |
1756 |
43.5 |
11.5 |
158.5 |
32 |
63.5 |
190 |
| |
PERCENT |
|
22.29% |
|
36.10% |
|
|
43.28% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
TUESDAY - 12/09/2003 - 7:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes |
|
|
|
|
|
| |
WEIGHT: 175.8 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 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 (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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1864 |
32.25 |
4 |
182.5 |
26 |
66 |
207.5 |
| |
PERCENT |
|
15.57% |
|
39.16% |
|
|
44.53% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
MONDAY - 12/08/2003 - 7:30 AM: Stair Climber, 23 Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 175.8 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 12:30 PM |
2 Tbsp Natural
Peanut Butter (Smucker's) |
200 |
16 |
2 |
7 |
2 |
2 |
7 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
| |
TOTALS |
1711 |
37.75 |
4 |
150.5 |
32.5 |
59 |
200.25 |
| |
PERCENT |
|
19.86% |
|
35.18% |
|
|
46.81% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
SUNDAY - 12/07/2003 -
Rest - No Workout |
|
|
|
|
|
|
|
| |
WEIGHT: 176.6 BODY FAT:
10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
2/3 Cup Peas
(Cooked) |
105 |
0.75 |
0 |
18 |
6 |
9 |
6 |
| |
TOTALS |
1756 |
43.5 |
11.5 |
158.5 |
32 |
63.5 |
190 |
| |
PERCENT |
|
22.29% |
|
36.10% |
|
|
43.28% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
SATURDAY - 12/06/2003 7:30 AM: Stair
Climber, 23 Minutes (HIIT) |
|
|
|
|
|
|
|
| |
WEIGHT: 176.8 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 |
| 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 |
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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1734 |
25.25 |
3 |
202.5 |
29 |
45 |
175.5 |
| |
PERCENT |
|
13.11% |
|
46.71% |
|
|
40.48% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
FRIDAY - 12/05/2003 7:30 AM: Stair Climber,
23 Minutes (HIIT) |
|
|
|
|
|
|
|
| |
WEIGHT: 175.4 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 9:30 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 |
| 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 |
| 3:30 PM |
6 Oz Tuna |
150 |
1.25 |
0 |
0 |
0 |
0 |
32.5 |
| 3:30 PM |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
| |
TOTALS |
2446 |
57.25 |
28 |
274.5 |
33 |
74.5 |
169 |
| |
PERCENT |
|
21.07% |
|
44.89% |
|
|
27.64% |
| |
|
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| z |
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| |
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| |
THURSDAY - 12/04/2003 - 7:30 AM: No Workout - Sick |
|
|
|
|
|
|
|
| |
WEIGHT: 175.6 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
1 Tbsp Natural
Peanut Butter (Smucker's) |
100 |
8 |
1 |
3.5 |
1 |
1 |
3.5 |
| 3:30 PM |
6 Oz Tuna |
150 |
1.25 |
0 |
0 |
0 |
0 |
32.5 |
| 3:30 PM |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
1791 |
40.75 |
5 |
152 |
23.5 |
47 |
200.25 |
| |
PERCENT |
|
20.48% |
|
33.95% |
|
|
44.72% |
| |
|
|
|
|
|
|
|
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| |
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| |
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| |
WEDNESDAY - 12/03/2003 - 7:30 AM: No
Workout - Sick |
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|
|
|
|
|
|
| |
WEIGHT: 176.4 BODY FAT: 10% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
2/3 Cup Peas
(Cooked) |
105 |
0.75 |
0 |
18 |
6 |
9 |
6 |
| |
TOTALS |
1416 |
41.25 |
11.5 |
118.5 |
30 |
57.5 |
152.5 |
| |
PERCENT |
|
26.22% |
|
33.47% |
|
|
43.08% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
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| |
|
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|
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| |
TUESDAY - 12/02/2003 - 7:30 AM: Stair
Climber, 23 Minutes |
|
|
|
|
|
|
|
| |
WEIGHT: 177.4 BODY FAT: 11% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 8:30 AM |
1.5g Glucosamine
Complex/1.2g Chrondroitin Sulfate |
0 |
0 |
0 |
0 |
0 |
0 |
0 |
| 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 7:00 PM |
8 Oz Boneless
Chicken Breast |
220 |
2 |
0 |
0 |
0 |
0 |
50 |
| 7:00 PM |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 7:00 PM |
3.5 Cups
Broccoli |
88 |
0 |
0 |
14 |
7 |
3.5 |
7 |
| |
TOTALS |
1754 |
32.25 |
4 |
153.5 |
25 |
45 |
206.5 |
| |
PERCENT |
|
16.55% |
|
35.01% |
|
|
47.09% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
| |
MONDAY - 12/01/2003 - 7:30 AM: Stair Climber, 23 Minutes (HIIT); Abs |
|
|
|
|
|
|
|
| |
WEIGHT: 178.6 BODY FAT: 11% |
TODAY'S PICS: |
FRONT |
SIDE |
|
|
|
| Time |
Description |
Calories |
Fat |
(Sat Fat) |
Carbs |
(Fiber) |
(Sugars) |
Protein |
| 8:30 AM |
30g Whey Protein
Supplement (EAS MyoPro) w/ 1 Cup Water |
120 |
2 |
1 |
5 |
0 |
4 |
20 |
| 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 Glutamine
Powder |
18 |
0 |
0 |
0 |
0 |
0 |
0 |
| 9:30 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 |
| 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 |
1/2 Tbsp Olive
Oil |
60 |
7 |
1 |
0 |
0 |
0 |
0 |
| 12:30 PM |
2 Tbsp Natural
Peanut Butter (Smucker's) |
200 |
16 |
2 |
7 |
2 |
2 |
7 |
| 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 |
20 Mini Pretzels
(Snyder's Of Hanover) |
110 |
0 |
0 |
25 |
0 |
0 |
3 |
| 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 |
| |
TOTALS |
1771 |
44.75 |
5 |
150.5 |
32.5 |
59 |
200.25 |
| |
PERCENT |
|
22.74% |
|
33.99% |
|
|
45.23% |
| |
|
|
|
|
|
|
|
|
| |
|
|
|
|
|
|
|
|
|
|
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|