| MONDAY - 03/31/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 176.0 BODY FAT: 14% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 12:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 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 | 4 Slices Smart Deli Meatless Roast Turkey (Lightlife) | 65 | 0 | 0 | 4 | 0 | 1.25 | 13 |
| 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 |
| 7:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 7:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1466 | 18.25 | 4.5 | 170 | 30.5 | 61.25 | 155.25 | |
| PERCENT | 11.20% | 46.38% | 42.36% | |||||
| SUNDAY - 03/30/2003 - 9:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stair Climber (HIIT), 12 Minutes | ||||||||
| WEIGHT: 176.6 BODY FAT: 14% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 10:00 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 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 |
| 2:30 PM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 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 | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1761 | 36.5 | 13 | 178.5 | 26.5 | 71 | 172.5 | |
| PERCENT | 18.65% | 40.55% | 39.18% | |||||
| SATURDAY - 03/29/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 176.4 BODY FAT: 14% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 12:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 12:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 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 | 4 Slices Smart Deli Meatless Roast Turkey (Lightlife) | 65 | 0 | 0 | 4 | 0 | 1.25 | 13 |
| 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 |
| 7:30 PM | 8 Oz Grilled Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1631 | 29.75 | 6.5 | 163 | 29 | 36.75 | 181 | |
| PERCENT | 16.42% | 39.98% | 44.39% | |||||
| FRIDAY - 03/28/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 177.4 BODY FAT: 14% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 11:00 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 |
| 2:00 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 4:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 5:00 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 5:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 8:00 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 8:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1461 | 17.25 | 4.5 | 171 | 36.5 | 60 | 154.25 | |
| PERCENT | 10.63% | 46.82% | 42.23% | |||||
| THURSDAY - 03/27/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stationary Bike, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 176.6 BODY FAT: 15% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | 1 Medium Banana | 110 | 0 | 0 | 29 | 1 | 21 | 1 |
| 1:30 PM | 1 Tbsp Natural Peanut Butter (Smucker's) | 100 | 8 | 1 | 3.5 | 1 | 1 | 3.5 |
| 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 | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1836 | 42.75 | 14 | 175 | 20.5 | 60 | 182 | |
| PERCENT | 20.96% | 38.13% | 39.65% | |||||
| WEDNESDAY - 03/26/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 176.4 BODY FAT: 15% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 12:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 7:30 PM | 1.5 Lbs Snow Crab | 825 | 12.5 | 0 | 0 | 0 | 0 | 165 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 7:30 PM | 36 Oz Beer (Red Stripe) | 450 | 0 | 0 | 45 | 0 | 0 | 3 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 2581 | 24.75 | 4.5 | 213 | 36 | 56.5 | 301 | |
| PERCENT | 8.63% | 33.01% | 46.65% | |||||
| TUESDAY - 03/25/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 178.6 BODY FAT: 17% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 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 |
| 7:30 PM | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1566 | 28.5 | 5.5 | 138.5 | 16.5 | 37 | 182.5 | |
| PERCENT | 16.38% | 35.38% | 46.62% | |||||
| MONDAY - 03/24/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 179.6 BODY FAT: 17% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 3:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 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 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1490 | 35.25 | 14 | 119.5 | 15 | 14.75 | 165 | |
| PERCENT | 21.29% | 32.08% | 44.30% | |||||
| SUNDAY - 03/23/2003 - 9:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 181.0 BODY FAT: 17% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 11:00 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 11:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 11:00 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 11:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 11:30 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 11:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 2:00 PM | 1.5 Cups Pasta Lite Low Carb Pasta (Due Amici) | 320 | 2 | 0 | 20 | 7 | 6 | 56 |
| 2:00 PM | 6 Veggie "MeatBalls" (Gardenburger) | 110 | 4.5 | 1 | 8 | 4 | 0 | 12 |
| 2:00 PM | 1/2 Cup Marinara Pasta Sauce (Bove's Of Vermont) | 80 | 4 | 0.5 | 7 | 1 | 2 | 2 |
| 5:00 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 5:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 8:00 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 8:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1606 | 24.75 | 5 | 122.5 | 26 | 46.5 | 204.75 | |
| PERCENT | 13.87% | 30.51% | 51.00% | |||||
| SATURDAY - 03/22/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 180.4 BODY FAT: 18% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 1:30 PM | 2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own) | 100 | 2 | 0 | 22 | 4 | 0 | 6 |
| 1:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 1:30 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 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 |
| 7:30 PM | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| TOTALS | 1192 | 10.75 | 1.5 | 143 | 23.5 | 24.25 | 140.5 | |
| PERCENT | 8.12% | 47.99% | 47.15% | |||||
| FRIDAY - 03/21/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT) | ||||||||
| WEIGHT: 180.4 BODY FAT: 18% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 1:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 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 |
| 7:30 PM | 1.5 Lbs Snow Crab | 825 | 12.5 | 0 | 0 | 0 | 0 | 165 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1976 | 26 | 3 | 129 | 24 | 35.5 | 285 | |
| PERCENT | 11.84% | 26.11% | 57.69% | |||||
| THURSDAY - 03/20/2003 - 8:00 AM: Weight Training (Lower Body), 60 Minutes; Stationary Bike, 12 Minutes (HIIT) | ||||||||
| WEIGHT: 181.8 BODY FAT: 18% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 11:30 AM | 1 Medium Tangelo Orange | 47 | 0 | 0 | 12 | 2.5 | 9.5 | 1 |
| 11:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 11:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 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 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 10:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1590 | 35.75 | 14 | 148 | 33 | 40.75 | 166.5 | |
| PERCENT | 20.24% | 37.23% | 41.89% | |||||
| WEDNESDAY - 03/19/2003 - 8:00 AM: Stationary Bike, 23 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 181.4 BODY FAT: 18% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 10:00 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 |
| 1:00 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 5:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 5:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 7:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 8:00 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 8:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1351 | 17.25 | 4.5 | 142 | 35.5 | 39 | 153.25 | |
| PERCENT | 11.49% | 42.04% | 45.37% | |||||
| TUESDAY - 03/18/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 183.0 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 0 | 0 | 0 | 0 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1506 | 28.5 | 5.5 | 128.5 | 23.5 | 42 | 176.5 | |
| PERCENT | 17.03% | 34.13% | 46.88% | |||||
| MONDAY - 03/17/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 182.6 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 2:30 PM | 2 Slices Brown Rice Applesauce Bread (New Harvest Bake Shop) | 120 | 0 | 0 | 24 | 2 | 0 | 4 |
| 1:30 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 2 Fiber Rye Crispbreads (Wasa) | 60 | 2 | 0 | 14 | 4 | 0 | 2 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1505 | 34.25 | 12.5 | 147 | 26.5 | 30.25 | 150.5 | |
| PERCENT | 20.48% | 39.07% | 40.00% | |||||
| SUNDAY - 03/16/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 183.2 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 11:00 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 11:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 11:00 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 11:30 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 11:30 PM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 11:30 AM | 8 Oz Orange Juice | 110 | 0 | 0 | 26 | 0 | 22 | 2 |
| 2:30 PM | 2 Slices Brown Rice Applesauce Bread (New Harvest Bake Shop) | 120 | 0 | 0 | 24 | 2 | 0 | 4 |
| 2:30 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 2:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 2:30 PM | Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton) | 70 | 1 | 0 | 13 | 2 | 4 | 2 |
| 2:30 PM | 2 Tbsp Balsamic Dressing (Maple Grove Farms) | 10 | 0 | 0 | 2 | 0 | 2 | 0 |
| 5:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 8:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 8:30 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1386 | 15.25 | 3.5 | 131.5 | 19 | 45.5 | 157.75 | |
| PERCENT | 9.90% | 37.95% | 45.53% | |||||
| SATURDAY - 03/15/2003 - 8:00 AM: Stair Climber, 20 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 183.2 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | 2 Slices Brown Rice Applesauce Bread (New Harvest Bake Shop) | 120 | 0 | 0 | 24 | 2 | 0 | 4 |
| 1:30 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 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 | 1.5 Lbs Snow Crab | 825 | 12.5 | 0 | 0 | 0 | 0 | 165 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1971 | 20.25 | 3 | 146 | 25 | 28.5 | 281 | |
| PERCENT | 9.25% | 29.63% | 57.03% | |||||
| FRIDAY - 03/14/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 183.4 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 |
| 7:30 PM | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1210 | 12.25 | 3 | 125 | 29.5 | 27.25 | 152.5 | |
| PERCENT | 9.11% | 41.32% | 50.41% | |||||
| THURSDAY - 03/13/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stationary Bike, 10 Minutes (HIIT) | ||||||||
| WEIGHT: 183.4 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | 2 Slices Brown Rice Applesauce Bread (New Harvest Bake Shop) | 120 | 0 | 0 | 24 | 2 | 0 | 4 |
| 1:30 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 1:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 7:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 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 |
| 9:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1556 | 16 | 3.5 | 165.5 | 20.5 | 50 | 164.5 | |
| PERCENT | 9.25% | 42.54% | 42.29% | |||||
| WEDNESDAY - 03/12/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 183.2 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 1:30 PM | 1 Hamburger Roll (Pepperidge Farm) | 120 | 2.5 | 1 | 21 | 1 | 3 | 5 |
| 1:30 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 4:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 4:30 PM | 2 Fiber Rye Crispbreads (Wasa) | 60 | 2 | 0 | 14 | 4 | 0 | 2 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1561 | 36.75 | 13.5 | 153 | 30 | 39.5 | 156 | |
| PERCENT | 21.19% | 39.21% | 39.97% | |||||
| TUESDAY - 03/11/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 183.0 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 | 8 Oz Steamed Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 20 Spears Asparagus | 100 | 0 | 0 | 16 | 8 | 8 | 8 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1381 | 13.75 | 3.5 | 126.5 | 25.5 | 41 | 178.5 | |
| PERCENT | 8.96% | 36.64% | 51.70% | |||||
| MONDAY - 03/10/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 184.0 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 11:00 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 |
| 2:00 PM | 1 Cup Vegetarian Chili (Health Valley) | 240 | 2 | 0 | 42 | 12 | 6 | 20 |
| 5:30 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 5:30 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 10:00 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 10:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| TOTALS | 1078 | 8.5 | 1.5 | 138 | 25 | 23.5 | 119.5 | |
| PERCENT | 7.10% | 51.21% | 44.34% | |||||
| SUNDAY - 03/09/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 90 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 186.2 BODY FAT: 19% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 10:00 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:00 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 11:00 AM | 3/4 Cup Egg Beaters | 90 | 0 | 0 | 3 | 0 | 0 | 18 |
| 11:00 AM | 1 Meatless Breakfast Patty (Moringstar Farms) | 80 | 3 | 0.5 | 3 | 2 | 1 | 10 |
| 2:00 PM | 1 Oz Almonds | 160 | 15 | 1.5 | 6 | 3 | 0 | 6 |
| 2:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 4:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 5:00 PM | 6 Oz Tuna | 150 | 1.25 | 0 | 0 | 0 | 0 | 32.5 |
| 5:00 PM | 20 Mini Pretzels (Snyder's Of Hanover) | 110 | 0 | 0 | 25 | 0 | 0 | 3 |
| 6:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 8:00 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 8:00 PM | 2 Cups Green Beans | 45 | 0 | 0 | 9 | 4.5 | 4.5 | 2.25 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1516 | 34.25 | 6.5 | 97.5 | 8.5 | 18.5 | 161.75 | |
| PERCENT | 20.33% | 25.73% | 42.68% | |||||
| SATURDAY - 03/08/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 185.8 BODY FAT: 20% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 |
| 7:30 PM | 1.5 Lbs Snow Crab | 825 | 12.5 | 0 | 0 | 0 | 0 | 165 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1771 | 22 | 2 | 97.5 | 16.5 | 18 | 274.5 | |
| PERCENT | 11.18% | 22.02% | 62.00% | |||||
| FRIDAY - 03/07/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 186.8 BODY FAT: 20% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 |
| 7:30 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 7:30 PM | 1.75 Cup Broccoli | 44 | 0 | 0 | 7 | 3.5 | 1.75 | 3.5 |
| 7:30 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1395 | 33.25 | 12.5 | 131 | 29.5 | 29.25 | 145.5 | |
| PERCENT | 21.45% | 37.56% | 41.72% | |||||
| THURSDAY - 03/06/2003 - 8:00 AM: Weight Training (Lower Body), 45 Minutes; Stationary Bike, 10 Minutes (HIIT) | ||||||||
| WEIGHT: 188.0 BODY FAT: 20% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 |
| 7:30 PM | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 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 | 1206 | 25.25 | 4 | 88.5 | 21 | 13.5 | 150.75 | |
| PERCENT | 18.84% | 29.35% | 50.00% | |||||
| WEDNESDAY - 03/05/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 188.6 BODY FAT: 20% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 10:30 AM | 62g Whey Protein Supplement (GNC) w/ 2 Cups Water | 260 | 5 | 3 | 10 | 2 | 4 | 40 |
| 10:30 AM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:30 AM | 3 Metamucil Caps | 5 | 0 | 0 | 1.5 | 1.5 | 0 | 0 |
| 2:00 PM | 1 Hamburger Roll (Pepperidge Farm) | 120 | 2.5 | 1 | 21 | 1 | 3 | 5 |
| 2:00 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 2:00 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 | 2 Fiber Rye Crispbreads (Wasa) | 60 | 2 | 0 | 14 | 4 | 0 | 2 |
| 7:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1276 | 19 | 5.5 | 109.5 | 20.5 | 26 | 152.5 | |
| PERCENT | 13.40% | 34.33% | 47.81% | |||||
| TUESDAY - 03/04/2003 - 8:00 AM: Weight Training (Upper Body: Back/Biceps), 45 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 189.8 BODY FAT: 20% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 11:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 | 10 Spears Asparagus | 50 | 0 | 0 | 8 | 4 | 4 | 4 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 9:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1531 | 35.75 | 14 | 137 | 31 | 33.5 | 166 | |
| PERCENT | 21.02% | 35.79% | 43.37% | |||||
| MONDAY - 03/03/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT); Crunches | ||||||||
| WEIGHT: 189.6 BODY FAT: 20% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 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 |
| 7:30 PM | 8 Oz Shrimp | 200 | 2.5 | 0 | 0 | 0 | 0 | 45 |
| 7:30 PM | 1 Tbsp Olive Oil | 120 | 14 | 2 | 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 |
| 9:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1331 | 26.25 | 5 | 127 | 30.5 | 30 | 151.25 | |
| PERCENT | 17.75% | 38.17% | 45.45% | |||||
| SUNDAY - 03/02/2003 - 8:00 AM: Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes; Stationary Bike (HIIT), 10 Minutes | ||||||||
| WEIGHT: 191.0 BODY FAT: 21% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 1:30 PM | 1 Griller Meatless Hamburger Patty (Morningstar Farms) | 140 | 6 | 1 | 5 | 2 | 1 | 15 |
| 1:30 PM | 1 Hamburger Roll (Pepperidge Farm) | 120 | 2.5 | 1 | 21 | 1 | 3 | 5 |
| 3:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 4:30 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 |
| 7:30 PM | 10 Oz Meatless Riblett (Gardenburger) | 210 | 5 | 0 | 10 | 4 | 7 | 27 |
| 7:30 PM | 2/3 Cup Peas (Cooked) | 105 | 0.75 | 0 | 18 | 6 | 9 | 6 |
| 9:30 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 9:30 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| TOTALS | 1546 | 26 | 7 | 126.5 | 19.5 | 27 | 179.5 | |
| PERCENT | 15.14% | 32.73% | 46.44% | |||||
| SATURDAY - 03/01/2003 - 8:00 AM: Stationary Bike, 20 Minutes (HIIT) | ||||||||
| WEIGHT: 190.0 BODY FAT: 21% | TODAY'S PICS: | FRONT | SIDE | |||||
| Time | Description | Calories | Fat | (Sat Fat) | Carbs | (Fiber) | (Sugars) | Protein |
| 9:30 AM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| 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 |
| 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 |
| 1:30 PM | 1 (2.5 Oz) Chik'n Grill Meatless Soy Patty (Gardenburger) | 100 | 2.5 | 0 | 5 | 3 | 0 | 13 |
| 1:30 PM | 1 Hamburger Roll (Pepperidge Farm) | 120 | 2.5 | 1 | 21 | 1 | 3 | 5 |
| 4:30 PM | 4 Slice Meatless Salami (Yves) | 90 | 0 | 0 | 5 | 1 | 1 | 17 |
| 4:30 PM | 1 Hamburger Roll (Pepperidge Farm) | 120 | 2.5 | 1 | 21 | 1 | 3 | 5 |
| 8:00 PM | 7 Oz Atlantic Salmon | 340 | 20 | 7 | 4 | 0 | 0 | 37 |
| 8:00 PM | 2 Tbsp Reduced Fat Sour Cream | 45 | 3.5 | 2.5 | 2 | 0 | 2 | 1 |
| 8:00 PM | 10 Spears Asparagus | 50 | 0 | 0 | 8 | 4 | 4 | 4 |
| 10:00 PM | 5g Glutamine Powder | 18 | 0 | 0 | 0 | 0 | 0 | 0 |
| 10:00 PM | 31g Whey Protein Supplement (GNC) w/ 1 Cup Water | 130 | 2.5 | 1.5 | 5 | 1 | 2 | 20 |
| TOTALS | 1336 | 39 | 15 | 83.5 | 15.5 | 18 | 150 | |
| PERCENT | 26.27% | 25.00% | 44.91% | |||||