TUESDAY - 11/30/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 197.2  BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own)	50	1	0	11	2	0	3
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3343	82.5	8	347	50.5	104	323.5
	PERCENT		22.21%		41.52%			38.71%
	MONDAY - 11/29/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.3 Miles
	WEIGHT: 197.4   BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	6 Slices Roasted Turkey Breast (Butterball)	75	0	0	3	0	0	15
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	2 Tbsp Olive Oil	240	28	4	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2 Slices (114g) Organic Sesame Semolina Bread	280	2	0	58	2	1	10
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3282	93	9	383	52.5	107	267.25
	PERCENT		25.50%		46.68%			32.57%
	SUNDAY - 11/28/2004 -  Rest - No Workout
	WEIGHT: 195.8   BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	6 Slices Roasted Turkey Breast (Butterball)	75	0	0	3	0	0	15
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	16 Oz. Homemade Turkey and Vegetable Soup	156	4	0.5	17	18	5	19
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:30 PM	1.5 Cups Long Grain & Wild Rice (Uncle Ben's)	285	0.75	0	61.5	1.5	1.5	9
7:30 PM	2 Slices (114g) Organic Sesame Semolina Bread	280	2	0	58	2	1	10
7:30 PM	1 Ear Corn	120	2	0	22	3	13	4
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3576	101	14.5	402.5	66.5	122	306.5
	PERCENT		25.42%		45.02%			34.28%
	SATURDAY - 11/27/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes
	WEIGHT: 196.8  BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own)	50	1	0	11	2	0	3
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8.5 Oz. Skinless Roast Turkey Breast	384	8	2	0	0	0	72
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	16 Oz. Homemade Turkey and Vegetable Soup	156	4	0.5	17	18	5	19
7:30 PM	8.5 Oz. Skinless Roast Turkey Breast	384	8	2	0	0	0	72
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
7:30 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
7:30 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3376	68.25	9.5	383	62.5	101	316
	PERCENT		18.19%		45.38%			37.44%
	FRIDAY - 11/26/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.4 Miles
	WEIGHT: 195.4    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	8.5 Oz. Skinless Roast Turkey Breast	384	8	2	0	0	0	72
12:30 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
12:30 PM	2 Slices (114g) Organic Sesame Semolina Bread	280	2	0	58	2	1	10
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
7:30 PM	5 Slices Peperoni Pizza (Papa John's)	1650	70	22.5	195	10	25	70
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3508	102.25	26.5	453	46	114	224
	PERCENT		26.23%		51.65%			25.54%
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	THURSDAY - 11/25/2003 - 7:30 AM:  Weight Training (Lower Body), 60 Minutes
	WEIGHT: 194.0    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
	THANKSGIVING FEAST, NO POINT IN TRACKING TODAY!
	TOTALS	0	0	0	0	0	0	0
	PERCENT
	WEDNESDAY - 11/24/2004 - 7:30 AM:  Abs
	WEIGHT: 192.2    BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:15 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
7:30 PM	2 Slices (100g) Whole Wheat Baguette Bread	220	2	0	42	6	2	8
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3479	83.75	12.5	396	56	111.5	312
	PERCENT		21.67%		45.53%			35.87%
	TUESDAY - 11/23/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 193.2  BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own)	50	1	0	11	2	0	3
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3343	82.5	8	347	50.5	104	323.5
	PERCENT		22.21%		41.52%			38.71%
	MONDAY - 11/22/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 7.8 Miles
	WEIGHT: 193.6   BODY FAT:  12%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2 Slices (114g) Organic Sesame Semolina Bread	280	2	0	58	2	1	10
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3437	81	7	405	52.5	107	301.25
	PERCENT		21.21%		47.13%			35.06%
	SUNDAY - 11/21/2004 -  Rest - No Workout
	WEIGHT: 192.0   BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:30 PM	1.5 Cups Long Grain & Wild Rice (Uncle Ben's)	285	0.75	0	61.5	1.5	1.5	9
7:30 PM	1 Ear Corn	120	2	0	22	3	13	4
7:30 PM	2 Slices (114g) Organic Sesame Semolina Bread	280	2	0	58	2	1	10
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3645	84.25	12	400.5	46.5	115	347
	PERCENT		20.80%		43.95%			38.08%
	SATURDAY - 11/20/2004 - 8:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes
	WEIGHT: 190.2  BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own)	50	1	0	11	2	0	3
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	3/4 Cup (dry) Bean Medley (Grandma Maud's)	300	1.5	0	60	15	6	15
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
7:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
7:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:30 PM	6 New Potatoes (300g)	200	0	0	52	6	6	8
7:30 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
7:30 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
7:30 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3622	83	8	426	67.5	120	322.5
	PERCENT		20.62%		47.05%			35.62%
	FRIDAY - 11/19/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 143 BPM - 7.8 Miles
	WEIGHT: 188.0    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	6 Slices Roasted Turkey Breast (Butterball)	75	0	0	3	0	0	15
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	5 Slices Peperoni Pizza (Papa John's)	1650	70	22.5	195	10	25	70
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3597	125.25	27.5	432	50	124.5	232.5
	PERCENT		31.34%		48.04%			25.85%
	THURSDAY - 11/18/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 187.8    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
7:00 AM	1 Cup (50g) Cereal (Kashi "Go Lean") w/ 1/2 Cup Skim Milk	197	1.25	0	42.5	12.5	16.5	14.5
7:00 AM	1 Slice Sugar-Free Whole Grain Wheat Bread (Nature's Own)	50	1	0	11	2	0	3
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	6 New Potatoes (300g)	200	0	0	52	6	6	8
7:30 PM	2 Slices (100g) Whole Wheat Baguette Bread	220	2	0	42	6	2	8
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
10:30 PM	28.4g Milk Protein Isolate (All The Whey) w/ 1 Cup Skim Milk	149	0	0	8	0	7.5	28.5
	TOTALS	3561	84.75	18	386	51	109	334.25
	PERCENT		21.42%		43.36%			37.55%
	WEDNESDAY - 11/17/2004 - 7:30 AM:  Abs
	WEIGHT: 186.4    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:15 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
7:30 PM	2 Slices (100g) Whole Wheat Baguette Bread	220	2	0	42	6	2	8
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3330	83.75	12.5	388	56	104	283.5
	PERCENT		22.64%		46.61%			34.05%
	TUESDAY - 11/16/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 190.0  BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	1 Medium Sweet Potato	130	0	0	33	4	29	2
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3021	80.75	8.5	282.5	41	108	299.5
	PERCENT		24.06%		37.40%			39.66%
	MONDAY - 11/15/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 140 BPM - 7.8 Miles
	WEIGHT: 189.2   BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3008	79	7	339	50.5	98.5	262.75
	PERCENT		23.64%		45.08%			34.94%
	SUNDAY - 11/14/2004 -  Rest - No Workout
	WEIGHT: 188.0   BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	1/2 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
7:30 PM	1.5 Cups Long Grain & Wild Rice (Uncle Ben's)	285	0.75	0	61.5	1.5	1.5	9
7:30 PM	1 Ear Corn	120	2	0	22	3	13	4
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3336	96.25	14	334.5	44.5	106.5	308.5
	PERCENT		25.97%		40.11%			36.99%
	SATURDAY - 11/13/2004 - 9:15 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 60 Minutes
	WEIGHT: 190.4  BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:45 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
8:45 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
8:45 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
10:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
10:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
10:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
10:15 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	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 (Boca)	80	4	0	5	3	1	8
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 Cup (dry) Long Grain Brown Rice	340	2	0	72	4	0	8
1:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
1:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
1:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
5:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
5:00 PM	1 Medium Baked Potato	161	0	0	37	4	2	4
5:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
8:00 PM	2 Oz Almonds	320	30	3	12	6	0	12
8:00 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
8:30 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
8:30 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3009	80.75	8.5	281.5	38.5	82	296.75
	PERCENT		24.15%		37.42%			39.45%
	FRIDAY - 11/12/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.8 Miles
	WEIGHT: 185.8    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	6 Slices Roasted Turkey Breast (Butterball)	75	0	0	3	0	0	15
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	5 Slices Peperoni Pizza (Papa John's)	1650	70	22.5	195	10	25	70
7:30 PM	24 Oz Beer (Heineken)	300	0	0	23	0	0	3
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3898	126.5	27.5	447	50	117	239.5
	PERCENT		29.21%		45.87%			24.58%
	THURSDAY - 11/11/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 185.2    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3080	107.25	27	203.5	28.5	84	334.75
	PERCENT		31.34%		26.43%			43.47%
	WEDNESDAY - 11/10/2004 - 7:30 AM:  Abs
	WEIGHT: 186.4    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:15 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2630	93.75	14.5	209	44	104	266.5
	PERCENT		32.08%		31.79%			40.53%
	TUESDAY - 11/09/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 184.4  BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	6 Slices Roasted Turkey Breast (Butterball)	75	0	0	3	0	0	15
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	1 Ear Corn	120	2	0	22	3	13	4
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2848	83.25	8.5	235.5	33	88.5	305.5
	PERCENT		26.31%		33.08%			42.91%
	MONDAY - 11/08/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 144 BPM - 8.0 Miles
	WEIGHT: 185.8   BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2371	75	7	200	45	97.5	251.5
	PERCENT		28.47%		33.74%			42.43%
	SUNDAY - 11/07/2004 -  Rest - No Workout
	WEIGHT: 185.4   BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:30 PM	1.5 Cups Long Grain & Wild Rice (Uncle Ben's)	285	0.75	0	61.5	1.5	1.5	9
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2801	78.25	12	249.5	42	98	298.75
	PERCENT		25.14%		35.63%			42.66%
	SATURDAY - 11/06/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 186.8  BODY FAT:  11%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	6 Slices Roasted Turkey Breast (Butterball)	75	0	0	3	0	0	15
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
7:30 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
7:30 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2616	78.75	8.5	227.5	37	79	263.5
	PERCENT		27.09%		34.79%			40.29%
	FRIDAY - 11/05/2004 - 8:00 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.8 Miles
	WEIGHT: 183.2    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	6 Slices Roasted Turkey Breast (Butterball)	75	0	0	3	0	0	15
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
1:30 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
7:30 PM	5 Slices Peperoni Pizza (Papa John's)	1650	70	22.5	195	10	25	70
7:30 PM	24 Oz Beer (Heineken)	300	0	0	23	0	0	3
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3528	106.25	31.5	469	44	117	173
	PERCENT		27.10%		53.17%			19.61%
	THURSDAY - 11/04/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 183.8    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3060	95.25	20	169.5	28.5	82	326.75
	PERCENT		28.01%		22.16%			42.71%
	WEDNESDAY - 11/03/2004 - 7:30 AM:  Abs
	WEIGHT: 184.4    BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:15 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:30 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2630	93.75	14.5	209	44	104	266.5
	PERCENT		32.08%		31.79%			40.53%
	TUESDAY - 11/02/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 184.4  BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
8:00 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:15 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:15 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	6 Slices Roasted Turkey Breast (Butterball)	75	0	0	3	0	0	15
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2616	78.75	8.5	227.5	37	79	263.5
	PERCENT		27.09%		34.79%			40.29%
	MONDAY - 11/01/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 143 BPM - 8.0 Miles
	WEIGHT: 184.4   BODY FAT:  11%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:00 AM	12g Glutamine Peptide Powder (Kent Nutrition)	49	1	0	1	0	0	9
9:30 AM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
9:30 AM	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	Small Salad (Greens, Onion, 2 Greek Peppers, Tomato, 2 Tbsp Crouton)	70	1	0	13	2	4	2
12:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	2 Oz Almonds	320	30	3	12	6	0	12
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:30 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
7:30 PM	1 Ear Corn	120	2	0	22	3	13	4
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2523	91	9	208	41	107	248.5
	PERCENT		32.46%		32.98%			39.40%