THURSDAY - 09/30/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 178.8    BODY FAT:  10%	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	1 Medium Banana	110	0	0	29	1	21	1
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	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	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
7:00 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:00 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	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	3210	96.25	20.5	199.5	28.5	105	328.75
	PERCENT		26.99%		24.86%			40.97%
	WEDNESDAY - 09/29/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.5 Miles; Abs
	WEIGHT: 176.8    BODY FAT:  10%	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
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2605	77.5	7.5	187	38	95	318.5
	PERCENT		26.78%		28.71%			48.91%
	TUESDAY - 09/28/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 179.0  BODY FAT:  10%	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	1 Medium Banana	110	0	0	29	1	21	1
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	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	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2431	51.5	5.5	190.5	28	94	306
	PERCENT		19.07%		31.35%			50.35%
	MONDAY - 09/27/2004 - 7:30 AM:  No workout - Hurricane
	WEIGHT: 179.0   BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:30 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	2 Cups (100g) Cereal (Kashi "Go Lean") w/ 1 Cup Skim Milk	394	2.25	0	85	25	33	29
9:30 AM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
1:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
1:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	1303	11.75	0	86	25	33	233
	PERCENT		8.12%		26.40%			71.53%
	SUNDAY - 09/26/2004 -  Rest - No Workout
	WEIGHT: 179.4   BODY FAT:  9%	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	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 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	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
7:00 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
8:00 PM	500mg Chrondroitin/650mg Glucosamine/550mg MSM (Kent Nutrition)	0	0	0	0	0	0	0
8:00 PM	5g Creatine Monohydrate Powder (Kent Nutrition)	0	0	0	0	0	0	0
	TOTALS	2423	92.5	14	190	38	94	236.5
	PERCENT		34.36%		31.37%			39.04%
	SATURDAY - 09/25/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 181.4  BODY FAT:  9%	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	1 Medium Banana	110	0	0	29	1	21	1
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	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
7:00 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
7:00 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	2526	62.75	6.5	249.5	36	98	257.5
	PERCENT		22.36%		39.51%			40.78%
	FRIDAY - 09/24/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 137 BPM - 7.6 Miles
	WEIGHT: 179.2  BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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 (Moringstar Farms)	80	3	0.5	3	2	1	10
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
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	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	5 Slices Peperoni Pizza (Papa John's)	1650	70	22.5	195	10	25	70
7:30 PM	24 Oz Beer (St. Pauli Girl)	296	0	0	17	0	0	0
	TOTALS	3885	125.5	28.5	439	48	119	230.5
	PERCENT		29.07%		45.20%			23.73%
	THURSDAY - 09/23/2004 - 8:00 AM:  Rest - No Workout
	WEIGHT: 177.4    BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:30 AM	1 Medium Banana	110	0	0	29	1	21	1
8:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	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 (Moringstar Farms)	80	3	0.5	3	2	1	10
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	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
7:00 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2761	90	19.5	215	39.5	119.5	288.75
	PERCENT		29.34%		31.15%			41.83%
	WEDNESDAY - 09/22/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 141 BPM - 7.5 Miles
	WEIGHT: 177.4    BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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
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
7:00 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:00 PM	2.5 Cups Broccoli & Cauliflower	63	0	0	10	5	2.5	5
	TOTALS	2685	92.5	14	195	43	96.5	290.5
	PERCENT		31.01%		29.05%			43.28%
	TUESDAY - 09/21/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 176.6  BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:30 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
7:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:00 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:00 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	1 Medium Banana	110	0	0	29	1	21	1
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	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
	TOTALS	2677	77.75	8.5	255.5	38	100	255.5
	PERCENT		26.14%		38.18%			38.18%
	MONDAY - 09/20/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 139 BPM - 8.0 Miles
	WEIGHT: 177.6   BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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
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
7:00 PM	8 Oz Shrimp	200	2.5	0	0	0	0	45
7:00 PM	1/2 Tbsp Olive Oil	60	7	1	0	0	0	0
7:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2339	81	8	194	42.5	98.5	237.75
	PERCENT		31.17%		33.18%			40.66%
	SUNDAY - 09/19/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 178.4  BODY FAT:  9%	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	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
9:30 AM	1 Medium Banana	110	0	0	29	1	21	1
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
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	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
7:00 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:00 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
7:00 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
	TOTALS	2849	92.5	21.5	243.5	29	111.5	271.5
	PERCENT		29.22%		34.19%			38.12%
	SATURDAY - 09/18/2004 -  Rest - No Workout
	WEIGHT: 176.8   BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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 Apple Juice	120	0	0	30	0	26	0
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
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
8:30 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
	TOTALS	2349	70.25	12	288	43	111	187
	PERCENT		26.92%		49.04%			31.84%
	FRIDAY - 09/17/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 139 BPM - 7.9 Miles
	WEIGHT: 179.6  BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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 Apple Juice	120	0	0	30	0	26	0
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
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
7:30 PM	1 Five Cheese & Tomato Pizza (California Pizza Kitchen)	960	45	27	87	3	18	54
	TOTALS	2404	68.25	29	253	33	108	163
	PERCENT		25.55%		42.10%			27.12%
z
	THURSDAY - 09/16/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 178.2    BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:30 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
7:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:00 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:00 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:00 AM	1 Medium Banana	110	0	0	29	1	21	1
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Moringstar Farms)	80	3	0.5	3	2	1	10
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	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
7:00 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
7:00 PM	12 Oz Red Wine	240	0	0	4	0	4	0
8:30 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
	TOTALS	3221	90.25	26	227.5	25.5	109	322.75
	PERCENT		25.22%		28.25%			40.08%
	WEDNESDAY - 09/15/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.0 Miles; Abs
	WEIGHT: 178.4    BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:30 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
9:00 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	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
1:00 PM	2 Slices Peperoni Pizza	446	18	7	56	4	4	18
7:00 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
8:30 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
	TOTALS	2235	57.75	21.5	253	36.5	101.5	204.25
	PERCENT		23.26%		45.28%			36.55%
	TUESDAY - 09/14/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 178.4  BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:30 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
7:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:00 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:00 AM	30g Dextrose Monohydrate (Kent Nutrition)	120	0	0	30	0	30	0
9:15 AM	1 Medium Banana	110	0	0	29	1	21	1
9:30 AM	2 Cups (Cooked) Oatmeal (Quaker) w/ 1/2 Cup Skim Milk	345	6	1	60.5	8	8.5	14
9:30 AM	3/4 Cup Egg Beaters	90	0	0	3	0	0	18
9:30 AM	1 Meatless Breakfast Patty (Boca)	80	4	0	5	3	1	8
9:30 AM	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
12:30 PM	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	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
7:00 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
	TOTALS	2452	62.75	7	199.5	31	100	275.5
	PERCENT		23.03%		32.54%			44.94%
	MONDAY - 09/13/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.0 Miles
	WEIGHT: 178.0   BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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
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	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
7:00 PM	1.5 Lbs Snow Crab	825	12.5	0	0	0	0	165
7:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2744	69	5.5	188	39.5	98.5	351.75
	PERCENT		22.63%		27.41%			51.28%
	SUNDAY - 09/12/2004 -  Rest - No Workout
	WEIGHT: 179.8   BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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 Apple Juice	120	0	0	30	0	26	0
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
1:30 PM	1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's)	440	36	20	36	10	6	8
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	12 Oz Grilled Pork Tenderloin	588	21	7	0	0	0	95
7:00 PM	1 Tbsp Olive Oil	120	14	2	0	0	0	0
7:00 PM	10 Spears Asparagus	50	0	0	8	4	4	4
	TOTALS	2872	111.5	32.5	216	47	102	284.5
	PERCENT		34.94%		30.08%			39.62%
	SATURDAY - 09/11/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 180.8  BODY FAT:  9%	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	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	1 Medium Banana	110	0	0	29	1	21	1
9:15 AM	8 Oz Apple Juice	120	0	0	30	0	26	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 (Moringstar Farms)	80	3	0.5	3	2	1	10
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
	TOTALS	2677	76.75	9	253.5	37	96	257.5
	PERCENT		25.80%		37.88%			38.48%
	FRIDAY - 09/10/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 137 BPM - 7.6 Miles
	WEIGHT: 175.4  BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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 (Moringstar Farms)	80	3	0.5	3	2	1	10
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	0
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	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	5 Slices Peperoni Pizza (Papa John's)	1650	70	22.5	195	10	25	70
7:30 PM	36 Oz Beer (Heineken)	450	0	0	34.5	0	0	4.5
8:30 PM	1 Cup "No Sugar Added New York Super Fudge Chunk" Ice Cream (Ben & Jerry's)	440	36	20	36	10	6	8
	TOTALS	4479	161.5	48.5	492.5	58	125	243
	PERCENT		32.45%		43.98%			21.70%
z
	THURSDAY - 09/09/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 175.6    BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:30 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
7:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:00 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:00 AM	1 Medium Banana	110	0	0	29	1	21	1
9:00 AM	8 Oz Apple Juice	120	0	0	30	0	26	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 (Moringstar Farms)	80	3	0.5	3	2	1	10
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
7:00 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	3081	109.25	22.5	198.5	30.5	97	327.75
	PERCENT		31.91%		25.77%			42.55%
	WEDNESDAY - 09/08/2004 - 8:00 AM:  Weight Training (Upper Body: Back/Biceps/Traps), 45 Minutes
	WEIGHT: 175.6  BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:30 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
7:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:00 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:00 AM	1 Medium Banana	110	0	0	29	1	21	1
9:00 AM	8 Oz Apple Juice	120	0	0	30	0	26	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	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	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
7:00 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2449	76.75	14	193.5	25.5	96	249.75
	PERCENT		28.21%		31.60%			40.79%
	TUESDAY - 09/07/2004 - 8:00 AM:  No workout - Hurricane damage control
	WEIGHT: 176.4  BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
9:30 AM	8 Oz Apple Juice	120	0	0	30	0	26	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	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	8 Oz Grilled Shrimp	200	2.5	0	0	0	0	45
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
7:00 PM	8 Oz Boneless Chicken Breast	220	2	0	0	0	0	50
7:00 PM	8 Oz Grilled Shrimp	200	2.5	0	0	0	0	45
7:00 PM	3.5 Cups Broccoli	88	0	0	14	7	3.5	7
	TOTALS	1932	40.25	3.5	181	37	94.5	234
	PERCENT		18.75%		37.47%			48.45%
	MONDAY - 09/06/2004 - 7:30 AM:  No workout - Hurricane
	WEIGHT: 177.0   BODY FAT:  9%	TODAY'S PICS:		FRONT	SIDE
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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	8 Oz Orange Juice	110	0	0	26	0	22	2
12:30 PM	2 Tbsp Natural Peanut Butter (Smucker's)	200	16	2	7	2	2	7
12:30 PM	2 Slices Sugar-Free Whole Grain Wheat Bread (Nature's Own)	100	2	0	22	4	0	6
12:30 PM	20 Mini Pretzels (Snyder's Of Hanover)	110	0	0	25	0	0	3
12:30 PM	1 Medium Banana	110	0	0	29	1	21	1
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:00 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
	TOTALS	2556	72	17	211	35	88	233.5
	PERCENT		25.35%		33.02%			36.54%
	SUNDAY - 09/05/2004 -  Rest - No Workout
	WEIGHT: 177.0   BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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 Apple Juice	120	0	0	30	0	26	0
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	1 Oz Almonds	160	15	1.5	6	3	0	6
3:30 PM	4 Oz Peppered Beef Jerky (Jack Link's)	320	2	0	8	0	12	60
7:00 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
	TOTALS	2374	77.5	12.5	187	35	100	251.5
	PERCENT		29.38%		31.51%			42.38%
	SATURDAY - 09/04/2004 - 8:30 AM:  Weight Training (Upper Body: Chest/Shoulders/Triceps), 45 Minutes
	WEIGHT: 178.6  BODY FAT:  9%	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	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	1 Medium Banana	110	0	0	29	1	21	1
9:15 AM	8 Oz Apple Juice	120	0	0	30	0	26	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	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
7:00 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
	TOTALS	2517	62.75	7	249.5	35	96	249.5
	PERCENT		22.44%		39.65%			39.65%
	FRIDAY - 09/03/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 137 BPM - 7.9 Miles
	WEIGHT: 176.2  BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
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 Apple Juice	120	0	0	30	0	26	0
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
3:30 PM	6 Oz Tuna	150	1.25	0	0	0	0	32.5
3:30 PM	1 Oz Almonds	160	15	1.5	6	3	0	6
3:30 PM	2 Oz Peppered Beef Jerky (Jack Link's)	160	1	0	4	0	6	30
7:30 PM	12 Oz Red Wine	240	0	0	4	0	4	0
7:30 PM	1 Five Cheese & Tomato Pizza (California Pizza Kitchen)	960	45	27	87	3	18	54
	TOTALS	2939	85.5	30.5	313	40	114	205.5
	PERCENT		26.18%		42.60%			27.97%
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	THURSDAY - 09/02/2004 - 8:00 AM:  Weight Training (Lower Body), 45 Minutes
	WEIGHT: 176.0    BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
7:30 AM	28.4g Whey Protein Isolate Supplement (All The Whey) w/ 1 Cup Water	102	0.5	0.5	1	0	1	24
7:30 AM	6g Sugar-Free Psyllium Fiber (Konsyl)	3	0	0	0	5	0	0
9:00 AM	28.4g Hydrolyzed Whey Protein Isolate (All The Whey) w/ 2 Oz. Water	104	0	0	1	0	1	24
9:00 AM	1 Medium Banana	110	0	0	29	1	21	1
9:00 AM	8 Oz Apple Juice	120	0	0	30	0	26	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	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
7:00 PM	12 Oz Top Sirloin Steak, Trimmed	732	34.5	13.5	0	0	0	99
7:00 PM	2 Cups Green Beans	45	0	0	9	4.5	4.5	2.25
	TOTALS	2721	79.25	18.5	187.5	26.5	95	312.75
	PERCENT		26.21%		27.56%			45.98%
	WEDNESDAY - 09/01/2004 - 7:30 AM:  Elliptical, 50 Minutes @ 136 BPM - 8.0 Miles; Abs
	WEIGHT: 174.4    BODY FAT:  9%	TODAY'S PICS:
Time	Description	Calories	Fat	(Sat Fat)	Carbs	(Fiber)	(Sugars)	Protein
8:30 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	8 Oz Apple Juice	120	0	0	30	0	26	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	1 Oz Almonds	160	15	1.5	6	3	0	6
3:30 PM	4 Oz Peppered Beef Jerky (Jack Link's)	320	2	0	8	0	12	60
7:00 PM	7 Oz Atlantic Salmon	340	20	7	4	0	0	37
7:00 PM	2/3 Cup Peas (Cooked)	105	0.75	0	18	6	9	6
8:30 PM	1 Cup Reduced Fat "Tin Roof Sundae" Ice Cream (Blue Bunny)	260	12	7	38	0	6	8
	TOTALS	2641	74.75	18	237	39	114	282.5
	PERCENT		25.47%		35.90%			42.79%