| MONDAY - 06/30/2003 - 8:00 AM: Stationary Bike, 50 Mins (@ 152 BPM) | ||||||||
| WEIGHT: 163.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 10:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 1.75 Cups Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2111 | 50.25 | 7 | 222.5 | 52.5 | 80.25 | 210.5 | |
| PERCENT | 21.42% | 42.16% | 39.89% | |||||
| SUNDAY - 06/29/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 164.0 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2132 | 49.75 | 14 | 238.5 | 46 | 82.5 | 196 | |
| PERCENT | 21.00% | 44.75% | 36.77% | |||||
| SATURDAY - 06/28/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 162.6 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 111 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 1 BBQ Chicken Pizza (California Pizza Kitchen) | 840 | 27 | 13.5 | 99 | 3 | 27 | 51 |
| 7:30 PM | 12 Oz Red Wine | 240 | 0 | 0 | 4 | 0 | 4 | 0 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| TOTALS | 2889 | 65.75 | 21 | 249.5 | 33.5 | 72.5 | 256.5 | |
| PERCENT | 20.48% | 34.54% | 35.51% | |||||
| FRIDAY - 06/27/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 161.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 3:00 PM | 1/3 Cup (76g) Unpopped Popcorn w/ 2 Tbsp Soybean Oil | 460 | 31 | 4 | 54 | 14 | 0 | 8 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 1.75 Cups Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| TOTALS | 2431 | 66.25 | 9.5 | 277.5 | 55.5 | 74.25 | 211.5 | |
| PERCENT | 24.53% | 45.66% | 34.80% | |||||
| z | ||||||||
| THURSDAY - 06/26/2003 - 8:30 AM: Weight Training (Lower Body), 45 Minutes | ||||||||
| WEIGHT: 161.6 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 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 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| TOTALS | 2156 | 49.25 | 8.5 | 159 | 41 | 47 | 256.25 | |
| PERCENT | 20.56% | 29.50% | 47.54% | |||||
| WEDNESDAY - 06/25/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 160.4 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") w/ 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 3:30 PM | 1/3 Cup (76g) Unpopped Popcorn (Hot Air Popped) | 220 | 3 | 0 | 54 | 14 | 0 | 8 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2317 | 53.5 | 14 | 245.5 | 54 | 83.5 | 233 | |
| PERCENT | 20.78% | 42.38% | 40.22% | |||||
| TUESDAY - 06/24/2003 - 8:30 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes | ||||||||
| WEIGHT: 161.2 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| TOTALS | 2156 | 40.75 | 7.5 | 209.5 | 41.5 | 45 | 231.5 | |
| PERCENT | 17.01% | 38.87% | 42.95% | |||||
| MONDAY - 06/23/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 161.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 10:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 12:00 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 12:00 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 1:30 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:30 PM | 8 Oz 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 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1925 | 49.25 | 7.5 | 195.5 | 57 | 61 | 196.25 | |
| PERCENT | 23.03% | 40.62% | 40.78% | |||||
| SUNDAY - 06/22/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 162.4 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 12:00 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 12:00 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1970 | 49 | 14.5 | 211.5 | 47.5 | 61.5 | 186 | |
| PERCENT | 22.39% | 42.94% | 37.77% | |||||
| SATURDAY - 06/21/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes | ||||||||
| WEIGHT: 160.8 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 8:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 8:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 111 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 4:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 1 BBQ Chicken Pizza (California Pizza Kitchen) | 840 | 27 | 13.5 | 99 | 3 | 27 | 51 |
| 7:30 PM | 24 Oz Beer (Red Stripe) | 300 | 0 | 0 | 30 | 0 | 0 | 2 |
| 9:00 PM | 1/3 Cup (76g) Unpopped Popcorn (Hot Air Popped) | 220 | 3 | 0 | 54 | 14 | 0 | 8 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 3056 | 67.25 | 20 | 326.5 | 42 | 67.5 | 244.5 | |
| PERCENT | 19.81% | 42.74% | 32.00% | |||||
| FRIDAY - 06/20/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 160.6 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 11:00 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 11:00 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 3:00 PM | 1/3 Cup (76g) Unpopped Popcorn w/ 2 Tbsp Soybean Oil | 460 | 31 | 4 | 54 | 14 | 0 | 8 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 1.75 Cups Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2331 | 85.25 | 11.5 | 202.5 | 52.5 | 51.25 | 218.5 | |
| PERCENT | 32.92% | 34.75% | 37.49% | |||||
| z | ||||||||
| THURSDAY - 06/19/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 160.6 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 3:00 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 3:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 3:00 PM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 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 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2003 | 46.75 | 7.5 | 152.5 | 34.5 | 45 | 230.75 | |
| PERCENT | 21.01% | 30.45% | 46.08% | |||||
| WEDNESDAY - 06/18/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 161.0 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 8:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 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 | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:45 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 12:00 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 3:00 PM | 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water | 220 | 3 | 1 | 6 | 0 | 2 | 46 |
| 3:00 PM | 12g Sugar-Free Psyllium Fiber (Konsyl) | 6 | 0 | 0 | 0 | 10 | 0 | 0 |
| 3:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 3:00 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 6:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 6:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 6:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 8:00 PM | 1/3 Cup (76g) Unpopped Popcorn w/ 2 Tbsp Soybean Oil | 460 | 31 | 4 | 54 | 14 | 0 | 8 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2400 | 80.75 | 19.5 | 249.5 | 67.5 | 63.5 | 206.5 | |
| PERCENT | 30.28% | 41.58% | 34.42% | |||||
| TUESDAY - 06/17/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 160.2 BODY FAT: 8% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 9:30 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| TOTALS | 2025 | 39.25 | 6.5 | 206.5 | 36 | 44 | 209.5 | |
| PERCENT | 17.44% | 40.79% | 41.38% | |||||
| MONDAY - 06/16/2003 - 8:00 AM: Stationary Bike, 50 Minutes (@ 152 BPM) | ||||||||
| WEIGHT: 161.4 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 10:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 12:00 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 12:00 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 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 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1692 | 39.75 | 6 | 144.5 | 36.5 | 54 | 198.25 | |
| PERCENT | 21.14% | 34.16% | 46.87% | |||||
| SUNDAY - 06/15/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 162.0 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 10:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 11:30 AM | 1.5 Cups (60g) Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 225 | 2 | 0 | 55.5 | 16 | 19.5 | 10.5 |
| 11:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1707 | 40.5 | 12.5 | 154.5 | 36 | 59.5 | 187 | |
| PERCENT | 21.35% | 36.20% | 43.82% | |||||
| SATURDAY - 06/14/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes; Stair Climber, 15 Minutes (HIIT) | ||||||||
| WEIGHT: 162.2 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 10:00 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| TOTALS | 1981 | 39.25 | 6.5 | 199.5 | 32.5 | 42.25 | 206 | |
| PERCENT | 17.83% | 40.28% | 41.60% | |||||
| FRIDAY - 06/13/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 162.2 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:30 PM | 8 Oz 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 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 11:00 PM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 11:00 PM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| TOTALS | 1862 | 48.75 | 7.5 | 179.5 | 46.5 | 57 | 194.25 | |
| PERCENT | 23.56% | 38.56% | 41.73% | |||||
| THURSDAY - 06/12/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 161.2 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6g Sugar-Free Psyllium Fiber (Konsyl) | 3 | 0 | 0 | 0 | 5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 7:30 PM | 1.5 Lbs Snow Crab | 825 | 12.5 | 0 | 0 | 0 | 0 | 165 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2693 | 71.25 | 8 | 157 | 27 | 42.25 | 339.5 | |
| PERCENT | 23.81% | 23.32% | 50.43% | |||||
| WEDNESDAY - 06/11/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 162.0 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6 Metamucil Caps | 10 | 0 | 0 | 3 | 3 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1981 | 69 | 16 | 152.5 | 28.5 | 56.5 | 199 | |
| PERCENT | 31.35% | 30.79% | 40.18% | |||||
| TUESDAY - 06/10/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 161.2 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6 Metamucil Caps | 10 | 0 | 0 | 3 | 3 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 345 | 6 | 1 | 60.5 | 8 | 8.5 | 14 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1876 | 37.75 | 5.5 | 201.5 | 26 | 44 | 182.75 | |
| PERCENT | 18.11% | 42.96% | 38.97% | |||||
| MONDAY - 06/09/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 163.0 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 6 Metamucil Caps | 10 | 0 | 0 | 3 | 3 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water | 220 | 3 | 1 | 6 | 0 | 2 | 46 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 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 | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1675 | 47 | 6.75 | 135.5 | 24 | 48.25 | 192 | |
| PERCENT | 25.25% | 32.36% | 45.85% | |||||
| SUNDAY - 06/08/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 162.0 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1/2 Oz Almonds | 80 | 7.5 | 0.75 | 3 | 1.5 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1786 | 60 | 14.25 | 145 | 25 | 55.5 | 174 | |
| PERCENT | 30.24% | 32.47% | 38.97% | |||||
| SATURDAY - 06/07/2003 8:30 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 161.6 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 270 | 4.5 | 0.75 | 47 | 6 | 8 | 11.5 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 3.5 Cups Broccoli | 88 | 0 | 0 | 14 | 7 | 3.5 | 7 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1979 | 51.25 | 6.75 | 190.5 | 36 | 48.5 | 192 | |
| PERCENT | 23.31% | 38.50% | 38.81% | |||||
| FRIDAY - 06/06/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 162.4 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 10:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 4:30 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 7:30 PM | 8 Oz 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 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1631 | 39.25 | 5.5 | 170 | 27.5 | 44 | 169.25 | |
| PERCENT | 21.66% | 41.69% | 41.51% | |||||
| THURSDAY - 06/05/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stair Climber, 15 Minutes (HIIT) | ||||||||
| WEIGHT: 162.2 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 270 | 4.5 | 0.75 | 47 | 6 | 8 | 11.5 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 1:30 PM | 2 Tbsp Natural Peanut Butter (Smucker's) | 200 | 16 | 2 | 7 | 2 | 2 | 7 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2181 | 74.5 | 16.75 | 159.5 | 22 | 52 | 210 | |
| PERCENT | 30.74% | 29.25% | 38.51% | |||||
| WEDNESDAY - 06/04/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 161.2 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 10:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 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 |
| 4:00 PM | 60g Whey Protein Supplement (Optimum Nutrition) w/ 2 Cups Water | 220 | 3 | 1 | 6 | 0 | 2 | 46 |
| 4:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:00 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 8:00 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 8:00 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 8:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1611 | 39 | 6 | 133 | 22 | 51 | 192.75 | |
| PERCENT | 21.79% | 33.02% | 47.86% | |||||
| TUESDAY - 06/03/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stair Climber, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 162.6 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 1.5 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk | 270 | 4.5 | 0.75 | 47 | 6 | 8 | 11.5 |
| 10:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 10:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 10:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 4:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1/2 Oz Dry Roasted Peanuts | 85 | 7 | 1 | 2.5 | 1 | 0.5 | 4 |
| 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 | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1840 | 44.5 | 6.25 | 133 | 16.5 | 40.25 | 221 | |
| PERCENT | 21.77% | 28.91% | 48.04% | |||||
| MONDAY - 06/02/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 164.0 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 10:30 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 1:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 1:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1/2 Oz Dry Roasted Peanuts | 85 | 7 | 1 | 2.5 | 1 | 0.5 | 4 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1616 | 44.75 | 12.5 | 137.5 | 24.5 | 54 | 169 | |
| PERCENT | 24.92% | 34.03% | 41.83% | |||||
| SUNDAY - 06/01/2003 - 8:00 AM: Stair Climber, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 163.8 BODY FAT: 9% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 9:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 9:30 AM | 1.5g Glucosamine Complex/1.2g Chrondroitin Sulfate | 0 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 30g Whey Protein Supplement (Optimum Nutrition) w/ 1 Cup Water | 110 | 1.5 | 1 | 3 | 0.5 | 1 | 22 |
| 10:30 AM | 1 Cup of Cereal (Kashi "Good Friends") with 1/2 Cup Skim Milk | 165 | 1.5 | 0 | 39.5 | 10.5 | 15.5 | 8.5 |
| 11:00 AM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | 4 Slices Roasted Turkey Breast (Butterball) | 50 | 0 | 0 | 2 | 0 | 0 | 10 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:30 PM | 1 Oz Dry Roasted Peanuts | 170 | 14 | 2 | 5 | 2 | 1 | 8 |
| 7:30 PM | 8 Oz Boneless Chicken Breast | 220 | 2 | 0 | 0 | 0 | 0 | 50 |
| 7:30 PM | 1/2 Tbsp Olive Oil | 60 | 7 | 1 | 0 | 0 | 0 | 0 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1631 | 31.75 | 5 | 179 | 26.5 | 50 | 170.25 | |
| PERCENT | 17.52% | 43.90% | 41.75% | |||||