FRIDAY - 12/31/2004 - 8:00 AM:  Rest - No workout
	WEIGHT: 211.0    BODY FAT:  14%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
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	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/4 Cup (dry) Long Gain Brown Rice	170	1		32	1		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
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
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
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3433	126.25	27.5	376	47	91	233
	PERCENT		33.10%		43.81%			27.15%
	THURSDAY - 12/30/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 214.4    BODY FAT:  14%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	16 Oz. Homemade Turkey and Vegetable Soup	156	4	0.5	17	18	5	19
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:30 PM	4 Slices (228g) Organic Sesame Semolina Bread	560	4	0	116	4	2	20
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3919	105.75	20	467	70	96.5	311.75
	PERCENT		24.29%		47.67%			31.82%
	WEDNESDAY - 12/29/2004 - 7:30 AM:  Abs
	WEIGHT: 211.8    BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
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
9:30 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
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
7:30 PM	4 Slices (228g) Organic Sesame Semolina Bread	560	4	0	116	4	2	20
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	4002	99.5	19	449	52.5	99.5	353.75
	PERCENT		22.38%		44.88%			35.36%
	TUESDAY - 12/28/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 212.0  BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	8.5 Oz. Skinless Roast Turkey Breast	384	8	2	0	0	0	72
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
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	4 Slices (228g) Organic Sesame Semolina Bread	560	4	0	116	4	2	20
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3856	79.5	8	452	54.5	102	363.5
	PERCENT		18.56%		46.89%			37.71%
	MONDAY - 12/27/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.3 Miles
	WEIGHT: 211.4   BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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	8.5 Oz. Skinless Roast Turkey Breast	384	8	2	0	0	0	72
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
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
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	4337	152.5	31.5	475	56	119	305.5
	PERCENT		31.65%		43.81%			28.18%
	SUNDAY - 12/26/2004 - 8:00 AM:  Rest - No Workout
	WEIGHT: 210.0    BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	8.5 Oz. Skinless Roast Turkey Breast	384	8	2	0	0	0	72
12:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8.5 Oz. Skinless Roast Turkey Breast	384	8	2	0	0	0	72
7:30 PM	4 Slices (200g) Whole Wheat Baguette Bread	440	4	0	84	12	4	16
7:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3587	90.5	11	361	62.5	114	348.25
	PERCENT		22.71%		40.26%			38.83%
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	SATURDAY - 12/25/2003 - 7:30 AM:  No Workout
	WEIGHT: 211.0    BODY FAT:  13%	TODAY'S PICS:
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
	FRIDAY - 12/24/2004 - 8:00 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes
	WEIGHT: 212.4    BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:30 PM	4 Slices (200g) Whole Wheat Baguette Bread	440	4	0	84	12	4	16
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	4102	104	19.5	430	60	107	379.75
	PERCENT		22.82%		41.93%			37.03%
	THURSDAY - 12/23/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.5 Miles
	WEIGHT: 208.4    BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 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 Olive Oil	240	28	4	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	2 Oz Almonds	320	30	3	12	6	0	12
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
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3918	156.5	31.5	431	52	119	243.5
	PERCENT		35.95%		44.00%			24.86%
	WEDNESDAY - 12/22/2004 - 7:30 AM:  Abs
	WEIGHT: 207.2    BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
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
9:30 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
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
7:30 PM	4 Slices (200g) Whole Wheat Baguette Bread	440	4	0	84	12	4	16
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3899	101.75	14.5	445	64	115.5	327
	PERCENT		23.49%		45.65%			33.55%
	TUESDAY - 12/21/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 206.6  BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
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	1 Medium Baked Potato	161	0	0	37	4	2	4
7:00 PM	4 Slices (200g) Whole Wheat Baguette Bread	440	4	0	84	12	4	16
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3833	87.5	8	442	64.5	108	342.5
	PERCENT		20.55%		46.13%			35.74%
	MONDAY - 12/20/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 8.1 Miles
	WEIGHT: 208.4   BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	4 Slices (228g) Organic Sesame Semolina Bread	560	4	0	116	4	2	20
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3717	83	7	463	54.5	108	311.25
	PERCENT		20.10%		49.83%			33.49%
	SUNDAY - 12/19/2004 -  Rest - No Workout
	WEIGHT: 207.8   BODY FAT:  13%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:30 PM	1.5 Cups Long Grain & Wild Rice (Uncle Ben's)	285	0.75	0	61.5	1.5	1.5	9
7:30 PM	3 (102g) Multi-grain Dinner Rolls	300	1.5	0	63	6	3	12
7:30 PM	1 Ear Corn	120	2	0	22	3	13	4
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3865	99.75	14	412.5	52.5	119	356
	PERCENT		23.23%		42.69%			36.84%
	SATURDAY - 12/18/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes
	WEIGHT: 207.4  BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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 Olive Oil	240	28	4	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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
7:30 PM	3 (102g) Multi-grain Dinner Rolls	300	1.5	0	63	6	3	12
7:30 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
7:30 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
7:30 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3933	113	12	421	58.5	107	338.5
	PERCENT		25.86%		42.82%			34.43%
	FRIDAY - 12/17/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 140 BPM - 8.4 Miles
	WEIGHT: 205.6    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
1:00 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
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
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	4132	139.25	34.5	492	50	130.5	274.5
	PERCENT		30.33%		47.63%			26.57%
	THURSDAY - 12/16/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 205.0    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	16 Oz. Homemade Turkey and Vegetable Soup	156	4	0.5	17	18	5	19
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:30 PM	4 Slices (228g) Organic Sesame Semolina Bread	560	4	0	116	4	2	20
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	4068	105.75	20	475	70	104	340.25
	PERCENT		23.40%		46.71%			33.46%
	WEDNESDAY - 12/15/2004 - 7:30 AM:  Abs
	WEIGHT: 204.4    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
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
9:30 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
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
7:30 PM	4 Slices (228g) Organic Sesame Semolina Bread	560	4	0	116	4	2	20
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	4019	101.75	14.5	477	56	113.5	331
	PERCENT		22.79%		47.47%			32.94%
	TUESDAY - 12/14/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 204.2  BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	Macaroni Grill Capellini Pomodoro w/ Chicken (Calories estimated)	1360	8	2	204	36	0	104
7:00 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	4404	103.5	12	511	77.5	98.5	369.5
	PERCENT		21.15%		46.41%			33.56%
	MONDAY - 12/13/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 8.1 Miles
	WEIGHT: 203.0   BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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	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 Olive Oil	240	28	4	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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	4 Slices (228g) Organic Sesame Semolina Bread	560	4	0	116	4	2	20
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3562	95	9	441	54.5	108	277.25
	PERCENT		24.00%		49.52%			31.13%
	SUNDAY - 12/12/2004 -  Rest - No Workout
	WEIGHT: 203.4   BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:30 PM	1.5 Cups Long Grain & Wild Rice (Uncle Ben's)	285	0.75	0	61.5	1.5	1.5	9
7:30 PM	4 Slices (228g) Organic Sesame Semolina Bread	560	4	0	116	4	2	20
7:30 PM	1 Ear Corn	120	2	0	22	3	13	4
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	4125	102.25	14	465.5	50.5	118	364
	PERCENT		22.31%		45.14%			35.30%
	SATURDAY - 12/11/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes
	WEIGHT: 202.8  BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:30 PM	4 Slices (200g) Whole Wheat Baguette Bread	440	4	0	84	12	4	16
7:30 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
7:30 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
7:30 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3833	87.5	8	442	64.5	108	342.5
	PERCENT		20.55%		46.13%			35.74%
	FRIDAY - 12/10/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.4 Miles
	WEIGHT: 201.4    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
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
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3873	128.5	27.5	446	50	117	270.5
	PERCENT		29.86%		46.06%			27.94%
	THURSDAY - 12/092004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 201.2    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	16 Oz. Homemade Turkey and Vegetable Soup	156	4	0.5	17	18	5	19
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:30 PM	4 Slices (200g) Whole Wheat Baguette Bread	440	4	0	84	12	4	16
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3948	105.75	20	443	78	106	336.25
	PERCENT		24.11%		44.88%			34.07%
	WEDNESDAY - 12/08/2004 - 7:30 AM:  Abs
	WEIGHT: 200.2    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
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
9:30 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
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
7:30 PM	2 Slices (107g) Herb & Garlic Bakery Bread	260	1	0	54	2	0	8
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3719	98.75	14.5	415	54	111.5	319
	PERCENT		23.90%		44.64%			34.31%
	TUESDAY - 12/07/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 200.4  BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
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	1 Medium Baked Potato	161	0	0	37	4	2	4
7:00 PM	4 Slices (200g) Whole Wheat Baguette Bread	440	4	0	84	12	4	16
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3833	87.5	8	442	64.5	108	342.5
	PERCENT		20.55%		46.13%			35.74%
	MONDAY - 12/06/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 141 BPM - 8.3 Miles
	WEIGHT: 199.0   BODY FAT:  12%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:30 PM	1.5 Cups Long Grain & Wild Rice (Uncle Ben's)	285	0.75	0	61.5	1.5	1.5	9
7:30 PM	4 Slices (200g) Whole Wheat Baguette Bread	440	4	0	84	12	4	16
7:30 PM	1 Ear Corn	120	2	0	22	3	13	4
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3805	86.25	12	426.5	56.5	118	353
	PERCENT		20.40%		44.84%			37.11%
	SUNDAY - 12/05/2004 -  Rest - No Workout
	WEIGHT: 199.0   BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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	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 Olive Oil	240	28	4	0	0	0	0
12:30 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2 Slices (100g) Whole Wheat Baguette Bread	220	2	0	42	6	2	8
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3302	88.5	14	398	54.5	112	271.25
	PERCENT		24.12%		48.21%			32.86%
	SATURDAY - 12/04/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes
	WEIGHT: 199.0  BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own)	50	1	0	11	2	0	3
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	1 Five Cheese & Tomato Pizza (California Pizza Kitchen)	960	45	27	87	3	18	54
7:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
7:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
7:30 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
7:30 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3875	140.5	37	388	44.5	113	290
	PERCENT		32.63%		40.05%			29.94%
	FRIDAY - 12/03/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.4 Miles
	WEIGHT: 198.4    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	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
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
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
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	4282	140.5	34.5	492	50	130.5	307
	PERCENT		29.53%		45.96%			28.68%
	THURSDAY - 12/02/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 197.6    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own)	50	1	0	11	2	0	3
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	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
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	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
7:30 PM	2 Slices (100g) Whole Wheat Baguette Bread	220	2	0	42	6	2	8
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3742	86.5	8	424	56.5	104	335.5
	PERCENT		20.80%		45.32%			35.86%
	WEDNESDAY - 12/01/2004 - 7:30 AM:  Abs
	WEIGHT: 197.6    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
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
9:30 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
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:30 PM	2 Slices (100g) Whole Wheat Baguette Bread	220	2	0	42	6	2	8
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
8:30 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
	TOTALS	3403	91.25	24	365	52.5	103.5	311.25
	PERCENT		24.13%		42.90%			36.59%