Introduction

Hi all, I have been lurking the forums since early March, about 1 month after I started getting back into shape. Since then, I have completely revamped my lifestyle (diet, exercise, etc,) and have been making some decent progress. I have been constantly learning new dietary / training techniques, and have been making the necessary modifications as I go. In order to keep track of what has worked for me, and what hasn't I have been meticulously keeping track in a hybrid of John's excel spreadsheet. Thanks John! :tu: The purpose of this journal is to gain a outsider's prospective, and hopefully get some constructive criticism.

Beginning StatsDate: Feb. 15th, 2004
Height: 5'11"
Weight: 265
BF%: ~28%
Current StatsDate: August 11, 2004
Height: 5'11"
Weight: 214.8
BF: ~12%

Date ----- AWW - Loss
03/29/04 - 245.8 - 1.9
04/05/04 - 243.4 - 2.4
04/12/04 - 239.7 - 3.7
04/19/04 - 237.0 - 2.7
04/26/04 - 233.9 - 3.1
05/03/04 - 231.5 - 2.4
05/10/04 - 228.1 - 3.4
05/17/04 - 225.7 - 2.4
05/24/04 - 227.3 - -1.6
05/31/04 - 225.3 - 2.0
06/07/04 - 223.3 - 1.9
06/14/04 - 222.6 - 0.7
06/21/04 - 220.5 - 2.1
06/28/04 - 218.9 - 1.6
07/05/04 - 218.3 - 0.6
07/12/04 - 216.9 - 1.5
07/19/04 - 218.3 - -1.5
07/26/04 - 216.9 - 1.4
08/02/04 - 214.8 - 2.1
08/09/04 - 212.9 - 1.9

*AWW = Average Weekly Weight
Dietary Plan

Carbohydrate Cycling (http://www.avantlabs.com/magmain.php?issueID=15&pageID=159)

Meal Plan:
Monday - No Carb
Tuesday - High Carb
Wednesday - No Carb
Thursday - Low Carb
Friday - No Carb
Saturday - High Carb+
Sunday - Low Carb

*Removed the sample menus *
Check a post below for a sample menu for a no, low, and high carb day

No Carb - 1500 cals (60/10/30) PCF
Low Carb - 2200 cals (40/40/20) PCF
High Carb - 3500 cals (30/55/15) PCF

Training Plan

Monday - Morning: 30min low intensity cardio
Tuesday - Morning: 20min HIIT / Evening: Legs
Wednesday - Morning: 30min low intensity cardio
Thursday - Morning: 20min HIIT / Evening: Shoulders / Traps / Forearms
Friday - Morning: 30min low intensity cardio
Saturday - Evening: Chest / Triceps
Sunday - Morning: 20min HIIT / Evening: Back / Biceps

:db: :bb:

The two pictures below were taken March 17th, June 21st, and August 11th respectively.

great progress! keep up the good work! Sorry I can't give any advice I don't really know much about carb cycling.

July 7th, 2004

Comments
Felt great all day with the exception of Softball at 7pm. I must say competative sports, and no carbs do not mix.

Workout
Description - 125 bpm Elliptical - 30min / Softball game - 30min
Calories Burned - 525

Diet
No Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 0.5 55 0.75 1.5 11.5
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 0.5 55 0.75 1.5 11.5
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
4:00pm Trisket, 7 crackers 2 240 6 42 6
8:15pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 2 6 46
8:15pm Glutamine Powder, 5g 1 18 0 0 0
8:15pm Gatorade Powder, 2 tbsp 1.5 150 0 42 0
9:00pm Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
9:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
9:00pm Turkey Breast, 2 slices 1 60 1 1 10
9:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
9:00pm Fish Caps, 6 caps 1 60 6 0 0
TOTALS 2,232 54.5 208 230.5
PERCENT 21.98% 37.28% 41.31%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 8th, 2004

Comments
Great day! Anyone know how to maintain spacing when copying from an excel spreadsheet?

Workout
Description - HIIT 25min / Disc Golf 30min / Shoulder / Traps / Forearms
Calories Burned - 850

Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
BB Shrugs 135 Warm 135 Warm 215 10 215 10 215 10
CB Upright Row 85 10 85 10 85 10
DB Shoulder Press 60 9 60 8 60 5
DB Front Raise 15 8 10 11 10 10
DB Side Raise 15 4 10 8 10 7
Palm-up DB Wrist Curls 40 10 40 8
Palm-down DB Wrist Curls 15 10 15 12
Plate Pinch 20 30 sec 20 30 sec

Diet
Low Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 0.5 55 0.75 1.5 11.5
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 0.5 55 0.75 1.5 11.5
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
4:00pm Trisket, 7 crackers 2 240 6 42 6
8:15pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 2 6 46
8:15pm Glutamine Powder, 5g 1 18 0 0 0
8:15pm Gatorade Powder, 2 tbsp 1.5 150 0 42 0
9:00pm Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
9:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
9:00pm Turkey Breast, 2 slices 1 60 1 1 10
9:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
9:00pm Fish Caps, 6 caps 1 60 6 0 0
TOTALS 2,232 54.5 208 230.5
PERCENT 21.98% 37.28% 41.31%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 9th, 2004

Comments
These no carb days are making me extremely drowsy....other than that I feel great.

Workout
Description - 130bpm Elliptical - 30min / 135bpm Basketball - 45min
Calories Burned - 750

Diet
No Carb Day

Time Description Servings Calories Fat Carbs Protein
7:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
7:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
1:30pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Beef Jerky, 1 oz 2 140 2 10 20
7:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
7:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
7:00pm Turkey Breast, 2 slices 2 120 2 2 20
9:00pm Fish Caps, 6 caps 1 60 6 0 0
9:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
TOTALS 1,352 34 49 214
PERCENT 22.30% 14.50% 63.31%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :mad:

July 10th, 2004

Comments
Great carb up and workout today.

Workout
Description - Chest / Triceps / 130 bpm Basketball - 35min
Calories Burned - 725

Exercise Set 1 Set 2 Set 3 Set 4 Set 5
Weight Reps Weight Reps Weight Reps Weight Reps Weight Reps
DB Bench 45 Warm 45 Warm 65 10 75 8 75 9
BB Incline Bench 135 Warm 175 7 175 6
CB Bent Arm Pullovers 75 10 * 75 6 *
DB Fly 45 7 * 45 6 *
Rope Pushdown 30 10 30 10 30 11
DB Overhead Extension 30 6 * 25 10 * 25 10 *

Diet
High Carb Day +

Time Description Servings Calories Fat Carbs Protein
9:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
9:00am Glutamine Powder, 5g 1 18 0 0 0
9:30am Cereal, Kashi GoLean Crunch, 1 cup 2 380 6 72 18
9:30am Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
11:30am Boca Meatless Patty, 1 serving 1 100 1.5 8 18
11:30am Pita, Papa pita, 1 serving 1 120 1 25 4
11:30am Ham, 2 slices 1 60 1 1 10
11:30am Cheese, Shredded, no fat, 1/4 cup 3 135 0 6 27
11:30am Pizza Sauce, Hunts, 1/4 cup 2 50 0 10 2
1:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
1:00pm Gatorade Powder, 2 tbsp 2 200 0 56 0
1:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
1:00pm Glutamine Powder, 5g 1 18 0 0 0
2:00pm Boca Meatless Patty, 1 serving 0.5 50 0.75 4 9
2:00pm Pita, Papa pita, 1 serving 0.5 60 0.5 12.5 2
2:00pm Ham, 2 slices 0.5 30 0.5 0.5 5
2:00pm Cheese, Shredded, no fat, 1/4 cup 1.5 67.5 0 3 13.5
2:00pm Pizza Sauce, Hunts, 1/4 cup 1 25 0 5 1
2:00pm Trisket, 7 crackers 3 360 9 63 9
5:30pm Lemonheads, 1 box 1 480 0 112 0
5:30pm Beef Jerky, 1 oz 4 280 4 20 40
8:30pm Boca Meatless Patty, 1 serving 0.5 50 0.75 4 9
8:30pm Pita, Papa pita, 1 serving 0.5 60 0.5 12.5 2
8:30pm Ham, 2 slices 0.5 30 0.5 0.5 5
8:30pm Cheese, Shredded, no fat, 1/4 cup 1.5 67.5 0 3 13.5
8:30pm Pizza Sauce, Hunts, 1/4 cup 1 25 0 5 1
8:30pm Brown Rice, 1/2 cup, uncooked 2 340 3 68 8
10:00pm Chips, Tortilla Chips, White Corn, Baked, 1oz (20 chips) 2 230 2 48 4
10:00pm Salsa, 1tbsp 6 90 0 18 0
TOTALS 3,756 40 569 282
PERCENT 9.58% 60.60% 30.03%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 11th, 2004

Comments
Previous AWW - 218.9
Current AWW - 218.3
AWW = Average Week Weight

Lost 0.6 lbs this week.

Workout
Description - HIIT 25min / Lawn Mowing 30min
Calories Burned - 600

Diet
Low Carb Day

Time Description Servings Calories Fat Carbs Protein
11:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
11:00am Glutamine Powder, 5g 1 18 0 0 0
1:00pm Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
1:00pm Cereal, Kashi GoLean Crunch, 1 cup 1 190 3 36 9
3:00pm Chips, Tortilla Chips, White Corn, Baked, 1oz (20 chips) 2 230 2 48 4
3:00pm Salmon, 1 can 1 200 10 0 24
3:00pm Salsa, 1tbsp 6 90 0 18 0
7:00pm Chicken Breast, boneless, 1 serving 1 170 0 0 41
7:00pm Potato (Red), 100grams 1 90 0.1 19.6 2.3
7:00pm Olive Oil, 1 tbsp 0.5 60 7 0 0
7:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
7:00pm Carrots, baby, 6 oz 1 65 1 14 1.5
10:00pm Cottage Cheese, 2% Fat , 1 cup 2 400 8 16 62
10:00pm Fish Caps, 6 caps 1 60 6 0 0
TOTALS 1,805 43 163 180
PERCENT 21.49% 36.03% 39.96%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 12th, 2004

Comments


Workout
Description - 130bpm Elliptical - 30min / Disc Golf - 90min
Calories Burned - 800

Diet
No Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
1:30pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
7:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
7:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
7:00pm Turkey Breast, 2 slices 2 120 2 2 20
9:00pm Fish Caps, 6 caps 1 60 6 0 0
9:00pm Cottage Cheese, 2% Fat , 1 cup 1 200 4 8 31
TOTALS 1,524 44 49 228
PERCENT 25.98% 12.86% 59.71%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 13th, 2004

Comments
Nice pump after today's workout. I attribute it to the high amount of carbs today.

Workout
Description - HIIT 25min / Back / Biceps
Calories Burned - 750

Exercise Set 1 Set 2 Set 3 Set 4
Weight Reps Weight Reps Weight Reps Weight Reps
Pullups (Palm In) Shoulder Width BW 6 BW 7 BW 5 BW 5
BB Row 155 10 155 10 155 10 175 5
Straight Arm Pulldown 55 8 * 55 8 * 50 10 *
BB Curl (sitting) 90 10 90 8 90 9
DB Conc Curl 30 10 / 8 * 30 9 / 8 * 30 8 *

Diet
High Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
9:30am Cereal, Kashi GoLean Crunch, 1 cup 2 380 6 72 18
9:30am Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 3 450 9 81 15
10:30am Apple, 1 Medium 1 81 0 24 1
1:30pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
4:00pm Apple, 1 Medium 1 81 0 24 1
4:00pm Oatmeal (Quaker), 1/2 cup 3 450 9 81 15
7:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
7:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
7:00pm Glutamine Powder, 5g 1 18 0 0 0
8:00pm Brown Rice, 1/2 cup, uncooked 2 340 3 68 8
8:00pm Chicken Breast, Stuffed, Marco Polo, 1 serving 1 190 5 8 31
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Cottage Cheese, 2% Fat , 1 cup 0.5 100 2 4 15.5
10:00pm Fish Caps, 6 caps 1 60 6 0 0
TOTALS 3,032 61 394 242
PERCENT 18.11% 51.98% 31.93%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 14th, 2004

Comments

Workout
Description - 130bpm Elliptical - 30min / Disc Golf - 30min / Softball - 30min
Calories Burned - 750

Diet
No Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
1:30pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
6:30pm Beef Jerky, 1 oz 4 280 4 20 40
10:00pm Cottage Cheese, 2% Fat , 1 cup 1 200 4 8 31
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 1,442 45 57 197
PERCENT 27.77% 15.81% 54.51%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 15th, 2004

Comments


Workout
Description - HIIT 25min / Legs
Calories Burned - 650

Diet
Low Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
10:30am Apple, 1 Medium 1 81 0 24 1
1:30pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Tuna, 6 oz 1 150 1.25 0 32.5
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
4:00pm Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
4:00pm Apple, 1 Medium 1 81 0 24 1
7:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
7:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
7:00pm Glutamine Powder, 5g 1 18 0 0 0
7:00pm Gatorade Powder, 2 tbsp 2 200 0 56 0
8:30pm Brown Rice, 1/2 cup, uncooked 1 170 1.5 34 4
8:30pm Fish Caps, 6 caps 1 60 6 0 0
8:30pm Cheese, Swiss, no fat, 1 slice 1 30 0 2 5
8:30pm Egg Beaters, 3/4 cup 1 90 0 3 18
8:30pm Turkey Breast, 2 slices 1 60 1 1 10
TOTALS 2,144 39 233 229
PERCENT 16.48% 43.47% 42.72%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

Posing Pictures

Here are some pictures from July 10th.

Weight - 218.9

Wow! You're really starting to get defined.

The June and July pics really show some progress.

Great job !

Ditto what AbGuy said.

ABguy / MGB - Thanks for the support. Just taking it one day at a time. :tu:


:db:

July 16th, 2004

Comments


Workout
Description - 130bpm Elliptical - 30min / Disc Golf - 30min
Calories Burned - 450

Diet
No Carb Day

Time Description Servings Calories Fat (Sat Fat) Carbs (Fiber) (Sugars) Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 0.5 3 0 1 23
8:00am Flaxseed Oil, 1 tbsp 1 120 14 1.5 0 0 0 0
10:30am Tuna, 6 oz 1 150 1.25 0 0 0 0 32.5
10:30am Green Beans, 1 can 1 70 0 0 14 7 7 3.5
1:30am Turkey Breast, 2 slices 4 240 4 0 4 0 0 40
4:00pm Beef Jerky, 1 oz 4 280 4 0 20 0 20 40
7:00pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 2 300 7.5 0 0 0 0 75
7:00pm Broccoli, 1.75 Cups 1 44 0 0 7 3.5 1.75 3.5
10:00pm Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 2.5 3 1 2 12 10:00pm Fish Caps, 6 caps 1 60 6 0 0 0 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0 0 0 0
TOTALS 1,510 43 5 51 12 32 230
PERCENT 25.48% 13.51% 60.79%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 17th, and 18th, 2004

Comments
It was my birthday on Sat, so I decided to make it a cheat weekend. Saturday started off well, but then all hell broke loose...pizza, beer, and german chocolate cake. I was up rather late, and didn't wake up till 1pm. Sunday I took it easy, but I didn't have the determination to stick to a diet while being hungover....

Ratings
Workout - :mad:
Diet - :mad:
Sleep - :mad:

July 19th, 2004

Comments
Gained a total of 9lbs over the weekend (Fri - Mon.) I sure hope it was all water.

Previous AWW - 218.3
Current AWW - 216.9

Workout
Description - HIIT 20min
Calories Burned - 300

Diet
No Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
1:30pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 2 300 7.5 0 75
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
7:00pm Broccoli, 1.75 Cups 1 44 0 7 3.5
7:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
7:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
7:00pm Turkey Breast, 2 slices 2 120 2 2 20
10:00pm Milk, Chocolate, Carb Counter, 1 cup 2 200 9 6 24
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 1,736 53 54 262
PERCENT 27.35% 12.44% 60.25%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

I agree - you have a lot of definition already and you are still well over 200 LBS!! You have really managed to cut and add a lot of mass at the same time. Great results! :tucool:

I agree - you have a lot of definition already and you are still well over 200 LBS!! You have really managed to cut and add a lot of mass at the same time. Great results! :tucool:
Thanks BamaDave... :bb::db:

July 20th, 2004

Comments
Going to take the week off from lifting, intense cardio, and up my calories. I haven't had a full weeks rest since I started in Feb.

Workout
Description - 130bpm Elliptical - 15min / Disc Golf - 30min
Calories Burned - 250

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Milk, Chocolate, Carb Counter, 1 cup 2 200 9 6 24
8:00am Cereal, Kashi GoLean Crunch, 1 cup 2 380 6 72 18
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
7:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
7:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
7:00pm Boca Meatless Patty, 1 serving 1 100 1.5 8 18
7:00pm Trisket, 7 crackers 3 360 9 63 9
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Cottage Cheese, 2% Fat , 1 cup 1 200 4 8 31
TOTALS 2,852 63 336 241
PERCENT 19.80% 47.12% 33.80%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 21th, 2004

Comments
I never thought taking some time off would be so hard. I keep checking the mirror to make sure I'm not gaining any fat...lol. :D

Workout
Description - 130bpm Elliptical - 15min / Softball Game - 30min
Calories Burned - 350

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Milk, Chocolate, Carb Counter, 1 cup 2 200 9 6 24
8:00am Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
7:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
7:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
7:00pm Boca Meatless Patty, 1 serving 1 100 1.5 8 18
7:00pm Trisket, 7 crackers 2 240 6 42 6
7:00pm Chips, Tortilla Chips, White Corn, Baked, 1oz (20 chips) 2 230 2 48 4
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Cottage Cheese, 2% Fat , 1 cup 1 200 4 8 31
TOTALS 2,802 59 339 230
PERCENT 18.87% 48.39% 32.83%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 22th, 2004

Comments
Today same as yesterday..really paranoid. I've decided to go back to my regular routine on Saturday, and will keep the calories near 3000 next week.

Workout
Description - 130bpm Elliptical - 15min / Disc Golf - 30min
Calories Burned - 250

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Milk, Chocolate, Carb Counter, 1 cup 2 200 9 6 24
8:00am Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
7:00pm Beef Jerky, 1 oz 2 140 2 10 20
7:00pm Milk, Chocolate, Carb Counter, 1 cup 2 200 9 6 24
7:00pm Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Cottage Cheese, 2% Fat , 1 cup 1 200 4 8 31
TOTALS 2,642 63 298 224
PERCENT 21.55% 45.12% 33.91%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 23rd, 2004

Comments
Last step to my off week...the cheat weekend.

I am getting psyched about getting back to lifting tomorrow. I felt like a total slack a$$ all week.

Workout
Description - 130bpm Elliptical - 15min / Disc Golf - 30min
Calories Burned - 300

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Milk, Chocolate, Carb Counter, 1 cup 2 200 9 6 24
8:00am Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
7:00pm Junk, Breadsticks, Dominos (1 serving) 8 920 50.4 96 16
7:00pm Pizza, Domino's, Extravaganzza, 1 large slice (classic) 4 1552 74 160 68
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 4,054 164 428 217
PERCENT 36.33% 42.23% 21.41%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 24th, 2004

Comments
Great workout today with an awesome pump...woot!

Workout
Description - Chest / Triceps
Calories Burned - 500

Diet
Time Description Servings Calories Fat Carbs Protein
11:00am Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
11:00am Milk, Skim, 1 cup 2 180 0 30 18
11:00am Glutamine Powder, 5g 1 18 0 0 0
11:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
1:00pm Pizza, Domino's, Extravaganzza, 1 large slice (classic) 2 776 37 80 34
4:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
4:00pm Gatorade Powder, 2 tbsp 2 200 0 56 0
4:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
4:00pm Glutamine Powder, 5g 1 18 0 0 0
4:45pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
4:45pm Turkey Breast, 2 slices 2 120 2 2 20
4:45pm Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
7:00pm Chicken Breast, Stuffed, Marco Polo, 1 serving 1 190 5 8 31
7:00pm Chips, Tortilla Chips, White Corn, Baked, 1oz (20 chips) 2 230 2 48 4
7:00pm Broccoli, 1.75 Cups 1 44 0 7 3.5
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Cottage Cheese, 2% Fat , 1 cup 1 200 4 8 31
TOTALS 2,914 69 359 230
PERCENT 21.16% 49.28% 31.50%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 25th, 2004

Comments

Workout
Description - Lawn Mowing - 30min / Back / Biceps
Calories Burned - 835

Diet
Time Description Servings Calories Fat Carbs Protein
10:00am Glutamine Powder, 5g 1 18 0 0 0
11:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
11:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
12:30pm Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
12:30pm Milk, Skim, 1 cup 2 180 0 30 18
12:30pm Egg Beaters, 3/4 cup 1 90 0 3 18
12:30pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
12:30pm Turkey Breast, 2 slices 2 120 2 2 20
3:00pm Beef Jerky, 1 oz 4 280 4 20 40
4:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
4:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:30pm Chips, Tortilla Chips, White Corn, Baked, 1oz (20 chips) 2 230 2 48 4
7:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2.5 275 3.75 7.5 57.5
7:00pm Gatorade Powder, 2 tbsp 2.5 250 0 70 0
7:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
7:00pm Glutamine Powder, 5g 1 18 0 0 0
8:00pm Brown Rice, 1/2 cup, uncooked 2 340 3 68 8
8:00pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 2 300 7.5 0 75
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Cottage Cheese, 2% Fat , 1 cup 1 200 4 8 31
TOTALS 3,169 55 350 339
PERCENT 15.55% 44.11% 42.73%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 26th, 2004

Comments
Previous AWW - 216.9
Current AWW - 218.3

Gained 1.5 lbs this week.

Workout
Description - HIIT 15min / Disc Golf - 60min
Calories Burned - 550

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
8:00am Milk, Skim, 1 cup 2 180 0 30 18
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
8:00pm Brown Rice, 1/2 cup, uncooked 2 340 3 68 8
8:00pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Cottage Cheese, 2% Fat , 1 cup 2 400 8 16 62
TOTALS 2,712 50 310 263
PERCENT 16.43% 45.72% 38.72%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 27th, 2004

Comments


Workout
Description - 130bpm Elliptical - 30min / Disc Golf - 60min / Shoulder / Traps / Forearms / ABS
Calories Burned - 1000

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
8:00am Milk, Skim, 1 cup 2 180 0 30 18
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
7:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 1.5 165 2.25 4.5 34.5
7:00pm Gatorade Powder, 2 tbsp 1.5 150 0 42 0
7:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
7:00pm Glutamine Powder, 5g 1 18 0 0 0
8:00pm Brown Rice, 1/2 cup, uncooked 2 340 3 68 8
8:00pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,795 47 368 240
PERCENT 15.05% 52.59% 34.35%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 28th, 2004

Comments


Workout
Description - HIIT 15min / Softball 60min
Calories Burned - 600

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
8:00am Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
8:00am Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
11:00pm Brown Rice, 1/2 cup, uncooked 1.5 255 2.25 51 6
11:00pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:30pm Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
4:30pm Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
8:00pm Brown Rice, 1/2 cup, uncooked 2 340 3 68 8
8:00pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Cottage Cheese, 2% Fat , 1 cup 2 400 8 16 62
10:00pm Turkey Breast, 2 slices 2 120 2 2 20
TOTALS 2,607 49 292 263
PERCENT 17.00% 44.80% 40.35%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 29th, 2004

Comments


Workout
Description - Legs
Calories Burned - 500

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
8:00am Cereal, Berry Burst Cheerios, 1 cup 2 220 3 48 6
8:00am Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
6:00pm Beef Jerky, 1 oz 4 280 4 20 40
7:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2.5 275 3.75 7.5 57.5
7:00pm Gatorade Powder, 2 tbsp 3 300 0 84 0
7:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
7:00pm Glutamine Powder, 5g 1 18 0 0 0
8:00pm Brown Rice, 1/2 cup, uncooked 2 340 3 68 8
8:00pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Turkey Breast, 2 slices 2 120 2 2 20
TOTALS 3,269 56 388 316
PERCENT 15.35% 47.42% 38.61%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

July 30th, 2004

Comments
Cheat meal tonight...woot! Also had popcorn when I went to see The Village this afternoon.

Workout
Description - HIIT 15min
Calories Burned - 200

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Cereal, Berry Burst Cheerios, 1 cup 1 110 1.5 24 3
8:00am Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
6:00pm Popcorn, Movie, 1 large bag 1 900 60 90 20
8:00pm Junk, Breadsticks, Dominos (1 serving) 8 920 50.4 96 16
8:00pm Pizza, Domino's, Extravaganzza, 1 large slice (classic) 4 1552 74 160 68
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 4,566 208 493 200
PERCENT 40.93% 43.19% 17.52%


Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

Sorry for the small interruption, but... June...?

lol oops...nice catch

July 31st, 2004

Comments


Workout
Description - Chest / Triceps
Calories Burned - 500

Diet
Time Description Servings Calories Fat Carbs Protein
10:00am Glutamine Powder, 5g 1 18 0 0 0
10:00am Cereal, Berry Burst Cheerios, 1 cup 1 110 1.5 24 3
10:00am Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
12:30pm Egg Beaters, 3/4 cup 1 90 0 3 18
12:30pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
12:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:30pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
4:30pm Gatorade Powder, 2 tbsp 3 300 0 84 0
4:30pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
4:30pm Glutamine Powder, 5g 1 18 0 0 0
6:00pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
6:00pm Turkey Breast, 2 slices 2 120 2 2 20
8:30pm Steak, Porterhouse, 3oz 3 630 45 0 45
8:30pm Potato (White), 1 medium 1 100 0 25 4
8:30pm Cabbage, raw, 1 cup 1 22 0 5 1.5
8:30pm Beer (Guiness), 12 Oz 3 375 0 30 3
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,521 66 224 191
PERCENT 23.56% 35.54% 30.23%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 1st, 2004

Comments
Went to see Phantom of the Opera :) ....and missed my back / bicep workout :(

Workout
Description - 130bpm Elliptical - 20min
Calories Burned - 200

Diet
Time Description Servings Calories Fat Carbs Protein
8:40am Glutamine Powder, 5g 1 18 0 0 0
9:30pm Egg Beaters, 3/4 cup 1 90 0 3 18
9:30pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
9:30pm Turkey Breast, 2 slices 2 120 2 2 20
11:30pm Sandwich, Subway, Roasted Chicken, 12inch (no cheese) 2 660 10 94 48
3:30pm Frozen Yogurt, 1 cone 1 250 0 60 9
3:30pm Hot dog 1 200 8 24 8
7:00pm Salmon, 1 can 2 400 20 0 48
7:00pm Rice, Brown, 1/2 cup (uncooked) 2 380 3 84 8
7:00pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Turkey Breast, 2 slices 3 180 3 3 30
TOTALS 2,596 54 310 207
PERCENT 18.72% 47.77% 31.90%


Ratings
Workout - :mad:
Diet - :tu:
Sleep - :tu:

August 2nd, 2004

Comments
Previous AWW - 218.3
Current AWW - 216.9

Lost 1.5 lbs this week.

Workout
Description - Frisbee Golf - 150min
Calories Burned - 800

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
8:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
8:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
8:00pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,266 55 221 216
PERCENT 21.94% 39.01% 38.04%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 3rd, 2004

Comments

Workout
Description - 130bpm Elliptical - 20min / Frisbee Golf - 20min / Back / Biceps / Abs
Calories Burned - 825

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
8:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
8:00pm Gatorade Powder, 2 tbsp 3 300 0 84 0
8:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
8:00pm Glutamine Powder, 5g 1 18 0 0 0
8:30pm Brown Rice, 1/2 cup, uncooked 2 340 3 68 8
8:30pm Chicken Breast, boneless, 1 serving 1 170 0 0 41
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,784 55 340 235
PERCENT 17.70% 48.85% 33.69%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 4th, 2004

Comments

Workout
Description - HIIT 20min / Frisbee Golf 40min / Softball 45min
Calories Burned - 700

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
8:00pm Beef Jerky, 1 oz 4 280 4 20 40
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,126 54 205 203
PERCENT 22.97% 38.57% 38.10%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 5th, 2004

Comments

Workout
Description - Legs
Calories Burned - 500

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
6:30pm Cereal, Organic, Nature's Path, 1 cup 0.5 95 1.25 20 4
6:30pm Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
8:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
8:00pm Gatorade Powder, 2 tbsp 3 300 0 84 0
8:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
8:00pm Glutamine Powder, 5g 1 18 0 0 0
8:30pm Brown Rice, 1/2 cup, uncooked 1 170 1.5 34 4
8:30pm Chicken Breast, boneless, 1 serving 1 170 0 0 41
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,809 59 329 247
PERCENT 18.90% 46.85% 35.10%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 6th, 2004

Comments

Workout
Description - HIIT 20min
Calories Burned - 300

Diet
Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Cereal, Organic, Nature's Path, 1 cup 1 190 2.5 40 8
8:00am Milk, Chocolate, Carb Counter, 1 cup 1 100 4.5 3 12
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
5:00pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
5:00pm Turkey Breast, 2 slices 2 120 2 2 20
8:00pm Beer (Guiness), 12 Oz 4 500 0 40 4
8:00pm Junk, Buffet 1 1500 80 95 95
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 3,554 108 336 228
PERCENT 27.41% 37.82% 25.66%

Ratings
Workout - :tu:
Diet - :(
Sleep - :tu:

August 7th, 2004

Comments

Workout
Description - Chest / Triceps / Abs
Calories Burned - 500

Diet
Time Description Servings Calories Fat Carbs Protein
11:00am Cereal, Organic, Nature's Path, 1 cup 2 380 5 80 16
11:00am Milk, Chocolate, Carb Counter, 1 cup 1.5 150 6.75 4.5 18
2:00pm Bread, Healthy Choice, 7 Grain, 1 slice 4 320 4 72 16
2:00pm Turkey Breast, 2 slices 4 240 4 4 40
4:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
4:00pm Gatorade Powder, 2 tbsp 3 300 0 84 0
4:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
4:00pm Glutamine Powder, 5g 1 18 0 0 0
5:30pm Cereal, Organic, Nature's Path, 1 cup 2 380 5 80 16
5:30pm Milk, Chocolate, Carb Counter, 1 cup 1.5 150 6.75 4.5 18
8:00pm Chicken Breast, boneless, 1 serving 2 340 0 0 82
8:00pm Bread, Healthy Choice, 7 Grain, 1 slice 3 240 3 54 12
8:00pm Potato (Red), 1 medium 1 154 0 34 4
8:00pm Banana, 1 Medium 2 220 0 58 2
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 3,190 44 481 270
PERCENT 12.27% 60.31% 33.86%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 8th, 2004

Comments

Workout
Description - Bike Ride 30min / Lawn Mowing - 30min / Frisbee Golf - 15min / Back / Biceps
Calories Burned - 1100

Diet
Time Description Servings Calories Fat Carbs Protein
9:30am Glutamine Powder, 5g 1 18 0 0 0
12:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
12:30pm Cereal, Organic, Nature's Path, 1 cup 2 380 5 80 16
12:30pm Milk, Chocolate, Carb Counter, 1 cup 1.5 150 6.75 4.5 18
1:30pm Chips, Baked Doritos, 15 chips, 1 serving 2 240 7 42 4
5:00pm Trisket, 7 crackers 2 240 6 42 6
5:00pm Beef Jerky, 1 oz 4 280 4 20 40
7:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
7:00pm Gatorade Powder, 2 tbsp 2 200 0 56 0
7:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
7:00pm Glutamine Powder, 5g 1 18 0 0 0
8:00pm Chicken Breast, boneless, 1 serving 1 170 0 0 41
8:00pm Chips, Baked Doritos, 15 chips, 1 serving 2 240 7 42 4
10:00pm Fish Caps, 6 caps 1 60 6 0 0
10:00pm Glutamine Powder, 5g 1 18 0 0 0
10:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
TOTALS 2,564 49 302 244
PERCENT 17.29% 47.04% 38.07%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 9th, 2004

Comments
Previous AWW - 216.9
Current AWW - 214.8

Lost 2.1 lbs this week.

Workout
Description - HIIT 20min / Frisbee Golf 40min
Calories Burned - 500

Diet
No Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
1:30pm Peanut Butter, Natural, Krema, 1 tbsp 1 95 8 3 4.25
1:30pm Chicken Breast, boneless, 1 serving 1 170 0 0 41
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
4:00pm Beef Jerky, 1 oz 3 210 3 15 30
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
7:30pm Egg Beaters, 3/4 cup 1 90 0 3 18
7:30pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
7:30pm Green Beans, 1 can 1 70 0 14 3.5
7:30pm Turkey Breast, 2 slices 1 60 1 1 10
10:45pm Fish Caps, 6 caps 1 60 6 0 0
10:45pm Glutamine Powder, 5g 1 18 0 0 0
10:45pm Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
TOTALS 1,477 36 72 204
PERCENT 22.09% 19.50% 55.18%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 10th, 2004

Comments

Workout
Description - HIIT 20min / Frisbee Golf 20min / Shoulders / Traps / Forearms
Calories Burned - 700

Diet
Low Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
5:00pm Subway, Double meat Chicken wrap 1 320 9.5 18 44
6:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
6:00pm Gatorade Powder, 2 tbsp 2 200 0 56 0
6:00pm Glutamine Powder, 5g 1 18 0 0 0
6:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
7:30pm Egg Beaters, 3/4 cup 1 90 0 3 18
7:30pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
7:30pm Green Beans, 1 can 1 70 0 14 3.5
7:30pm Turkey Breast, 2 slices 1 60 1 1 10
7:30pm Chips, Baked Doritos, 15 chips, 1 serving 1 120 3.5 21 2
10:45pm Fish Caps, 6 caps 1 60 6 0 0
10:45pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,178 47 212 229
PERCENT 19.32% 38.93% 42.06%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 11th, 2004

Comments

Workout
Description - 135bpm Elliptical 30min / Softball - 100min
Calories Burned - 800

Diet
Low Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
7:00pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
7:00pm Turkey Breast, 2 slices 2 120 2 2 20
9:30pm Beef Jerky, 1 oz 4 280 4 20 40
10:45pm Fish Caps, 6 caps 1 60 6 0 0
10:45pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,102 54 206 199
PERCENT 23.01% 39.20% 37.87%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

Posing Pictures

Here are some pictures from August 11th.

Making progress slow, but steady :tu:

Weight - 214.8

very nice!

August 12th, 2004

Comments
Carbs were a little high due to PWO nutrition after Legs.

Workout
Description - HIIT 20min / Disc Golf 40min / Legs
Calories Burned - 1000

Diet
Low Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Bread, Healthy Choice, 7 Grain, 1 slice 2 160 2 36 8
1:30pm Turkey Breast, 2 slices 2 120 2 2 20
4:00pm Peanut Butter, Natural, Krema, 1 tbsp 2 190 16 6 8.5
4:00pm Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
4:00pm Salmon, 1 can 1 200 10 0 24
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
6:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2.5 275 3.75 7.5 57.5
6:00pm Gatorade Powder, 2 tbsp 3 300 0 84 0
6:00pm Glutamine Powder, 5g 1 18 0 0 0
6:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
8:45pm Egg Beaters, 3/4 cup 1 90 0 3 18
8:45pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
8:45pm Turkey Breast, 2 slices 1 60 1 1 10
8:45pm Chips, Baked Doritos, 15 chips, 1 serving 1 120 3.5 21 2
10:45pm Fish Caps, 6 caps 1 60 6 0 0
10:45pm Glutamine Powder, 5g 1 18 0 0 0
TOTALS 2,765 72 278 260
PERCENT 23.27% 40.14% 37.61%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

August 13, 14, 15th, 2004

Comments
I didn't really keep track of anything this weekend, because I was out of town. Back on the band wagon on Monday.

Ratings
Workout - :tu:
Diet - :confused:
Sleep - :tu:

August 16th, 2004

Comments
Previous AWW - 214.8
Current AWW - 212.9

Lost 1.9 lbs this week.

Workout
Description - HIIT 20min / Back / Biceps
Calories Burned - 800

Diet
Low Carb Day

Time Description Servings Calories Fat Carbs Protein
6:00am Glutamine Powder, 5g 1 18 0 0 0
8:00am Flaxseed Oil, 1 tbsp 1 120 14 0 0
8:00am Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
10:30am Tuna, 6 oz 1 150 1.25 0 32.5
10:30am Green Beans, 1 can 1 70 0 14 3.5
10:30am Peanut Butter, Natural, Krema, 1 tbsp 1 95 8 3 4.25
1:30pm Broccoli, 1.75 Cups 1 44 0 7 3.5
1:30pm Peanut Butter, Natural, Krema, 1 tbsp 1 95 8 3 4.25
4:00pm Chicken Breast, canned, Member's Mark, 1/2 can, 177.5g 1 150 3.75 0 37.5
4:00pm Oatmeal (Quaker), 1/2 cup 2 300 6 54 10
4:00pm Cabbage, raw, 1 cup 1 22 0 5 1.5
6:00pm Gatorade Powder, 2 tbsp 1 100 0 28 0
6:00pm Maltodextrin, 1/4 cup 0.5 75 0 18.75 0
6:00pm Glutamine Powder, 5g 1 18 0 0 0
6:00pm Creatine Monohydrate Powder, 5g 1 0 0 0 0
6:00pm Whey Protein Supplement (Optimum Nutrition), 30 grams 2 220 3 6 46
8:00pm Oatmeal (Quaker), 1/2 cup 1 150 3 27 5
8:00pm Egg Beaters, 3/4 cup 1 90 0 3 18
8:00pm Turkey Breast, 2 slices 1 60 1 1 10
8:00pm Cheese, Swiss, no fat, 1 slice 2 60 0 4 10
10:45pm Fish Caps, 6 caps 1 60 6 0 0
10:45pm Glutamine Powder, 5g 1 18 0 0 0
10:45pm Whey Protein Supplement (Optimum Nutrition), 30 grams 1 110 1.5 3 23
TOTALS 2,245 59 183 255
PERCENT 23.45% 32.56% 45.43%

Ratings
Workout - :tu:
Diet - :tu:
Sleep - :tu:

Wow! What a great job you are doing. Keep it up! :tu:

Pug