April 13, 2011

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Kirkland Signature - Fat Free Milk, 1 cup (240mL) 90 13g 0g 9g 5mg 130mg 12g 0g
General Mills With Whole Grain - Multigrain Cheerios, 1 Cup (29g) 110 23g 1g 2g 0mg 160mg 6g 3g
Bolthouse Farms - Berry Boost, Fruit Smoothie, 8 fl. oz (240 ml) 130 30g 1g 0g --mg 20mg 21g 4g
Generic - Eggs - Hard Boiled - Medium, 1 egg 78 0g 6g 7g 202mg 72mg --g --g
Chobani - Greek Yogurt - Strawberry Non-Fat 0%, 1 container 140 20g 0g 14g 0mg 65mg 19g 1g
Coffee - Brewed from grounds, 6 fl oz 2 0g 0g 0g 0mg 4mg 0g 0g
Pre-Workout / Morning Snack
Silk- 1 Cup - Pure Almond Milk - Vanilla, 0.5 cup 45 8g 1g 1g 0mg 75mg 8g 1g
Polaner All Fruit - Grape Spread, 1 tbs 30 9g 0g 0g 0mg 0mg 6g 3g
Hannaford - Whole Wheat Bagel, 1 bagel 250 49g 2g 9g 0mg 390mg 3g 5g
Jif Peanut Butter - Natural Creamy, 1 TBSP (33g) 95 4g 8g 4g 0mg 40mg 2g 1g
Post/During Workout / PM Snack
Kirkland Signaturte (Costco) - Glucosamine Hcl Chondroitin Sulfate, 2 Tablets 10 2g 0g 0g 0mg 108mg --g --g
Nature Made - Liquid Softgel- Triple Omega 3-6-9, 1 softgel 15 --g 1g --g --mg --mg --g --g
One A Day Vitamin - Men's Multivitamin, 1 tablet 0 0g 0g 0g 0mg 0mg 0g 0g
Spring Valley - L-Lysine 500 Mg, 1 tablet 0 --g --g --g --mg --mg --g --g
Fresh Produce - Banana Medium 7 - 8" , 1 Banana 105 27g 0g 1g 0mg 1mg 14g 3g
Isolate Advantage - Whey Protein Isolate - Rich Chocolate, 1 Scoop (30g) 110 6g 1g 20g 10mg 130mg 3g 1g
Coffee - Brewed from grounds, 6 fl oz 2 0g 0g 0g 0mg 4mg 0g 0g
Accelerade Hydro - Advanced Rehydration Sports Drink, 2 scoop (12 fl. oz) 120 20g 0g 5g 10mg 360mg 16g 0g
Lunch
Kirkland Signature (Costco) - Boneless & Skinless Chicken Breasts, 8 oz. 220 0g 3g 50g 140mg 400mg 0g 0g
Lundberg - Organic Short Grain Brown Rice, 1/3 C (51g) Dry, 3/4 C Cooked 239 53g 2g 4g 0mg 0mg 1g 4g
Dinner
Oil - Peanut, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Lightlife - Organic Three Grain Tempeh, 2 oz (113g) 120 8g 6g 10g 0mg 5mg 0g 5g
Barilla - Whole Grain Pasta - Linguine, 4 oz (56g-about 1/7 box) 400 82g 3g 14g 0mg 0mg 4g 12g
Manns - Broccoli Cole Slaw, 5 oz. 42 8g 0g 3g 0mg 42mg 3g 5g
Planters - Dry Roasted Peanuts - Lightly Salted, 42 g (39 pieces) 240 8g 21g 11g 0mg 143mg 2g 3g
After Dinner / Midnight Snack
Nature Made - Liquid Softgel- Triple Omega 3-6-9, 1 softgel 15 --g 1g --g --mg --mg --g --g
Kirkland Signature - Organic Low Fat Milk 1%, 2 cup 200 24g 5g 16g 20mg 250mg 24g 0g
Generic - Homemade - No Bake Chocolate Peanut Butter Oatmeal Cookies, 1 Cookie 204 26g 10g 4g 10mg 77mg 18g 2g
TOTAL: 3,131 420g 86g 184g 397mg 2,476mg 162g 53g

Food Notes

53% Carb
24% Fat
23% Protein

Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Calisthenics (pushups, sit-ups), vigorous effort 435 45  
TOTALS: 435 45 0 0 0