April 27

Daily Log--forgot to log dinner again1
Breakfast		214
Milk, nonfat/skim, w/add vit A & D, lactose free	⅓ Cup	27
Protein Powder: Jay Robb Whey	1 Scoop	113
Cereal, 7 whole grain, puffed	1 Cup	75
Lunch		301
Tempeh	⅓ Cup	107
Ezekiel Bread	1 Slice	80
Peanut Butter, creamy	1 Tablespoon	94
Hummus, Spicy	1 Tablespoon	20
Snacks		172
Think Thim Bar	¾ Package	172

Nutrients
Fat	23g	29%
Carbohydrates	65g	36%
Protein	63g	35%

Summary
Food Calories	688
Exercise Calories	-
Net Calories	688
+/- Calories	-529
Weight	-

April 26

4/26/11 Leg Press in Group A Legs
4:38:48 PM 120 x 15
4:39:50 PM 120 x 20
4:40:08 PM 140 x 15
4:41:06 PM 140 x 15
4:41:24 PM 160 x 15
4:42:28 PM 160 x 12

4/26/11 Sumo Squat Db in Group A Legs
4:44:17 PM 20 x 10
4:45:27 PM 40 x 10
4:51:59 PM 40 x 10
4:52:59 PM 40 x 10
4:53:34 PM 50 x 10
4:54:41 PM 50 x 10

4/26/11 Leg Curl in Group A Legs
4:56:58 PM 35 x 10
4:57:57 PM 40 x 10
5:11:04 PM 40 x 10
5:11:05 PM 40 x 10

4/26/11 Squat in Group A Legs
5:12:43 PM 45 x 10
5:14:47 PM 45 x 10
5:14:49 PM 65 x 10
5:15:44 PM 65 x 10
5:16:45 PM 65 x 10

4/26/11 Calf Raise in Group A Legs
5:21:07 PM 45 x 22
5:21:27 PM 70 x 22
5:21:28 PM 70 x 22
5:21:29 PM 70 x 22
5:21:30 PM 70 x 22

5:21:30 PM 70 x 22

Daily Report for April 26, 2011

Daily Log
Breakfast		328
Milk, nonfat/skim, w/add vit A & D, lactose free	⅓ Cup	27
Protein Powder: Jay Robb Whey	2 Scoops	226
Cereal, 7 whole grain, puffed	1 Cup	75
Lunch		223
Chicken Breast	3 ⅓ Ounces	157
Broccoli, Steamed	1 ½ Each	66
Dinner		205
Tofu, firm, w/calc sulfate, 1/4 block pce	½ Cup	183
Broccoli, stmd	½ Cup	22
Snacks		190
Yogurt, plain, nonfat	⅓ Cup	33
Protein Powder: Jay Robb Whey	¾ Scoop	85
Cereal, Kamut, puffed	½ Cup	25
Peanut Butter, creamy	½ Tablespoon	47
Exercise		275
Weight Lifting	55 min	275

Nutrients
Fat	21g	19%
Carbohydrates	64g	26%
Protein	136g	55%

Summary
Food Calories	945
Exercise Calories	275
Net Calories	670
+/- Calories	-547
Weight	-

April 25

4/25/11 Dumbbell Curls in Group A Chest And Arms
7:32:53 AM 25 x 10
7:34:54 AM 25 x 10
7:36:57 AM 25 x 10
7:39:21 AM 25 x 10
7:41:31 AM 25 x 10

4/25/11 Bench Press in Group A Chest And Arms
7:44:08 AM 55 x 10
7:45:15 AM 65 x 10
7:48:19 AM 65 x 10
7:49:08 AM 75 x 10
7:52:00 AM 75 x 10
7:53:33 AM 75 x 10

4/25/11 Dips in Group A Chest And Arms
7:56:05 AM 0 x 16
7:58:49 AM 0 x 16
7:58:50 AM 0 x 16

4/25/11 Dumbbell Press in Group A Chest And Arms
8:01:16 AM 30 x 10
8:02:48 AM 30 x 10
8:04:13 AM 30 x 10
8:05:51 AM 30 x 10
8:07:16 AM 30 x 10
8:07:19 AM 30 x 10

4/25/11 Dumbbell Flys in Group A Chest And Arms
8:10:33 AM 25 x 12
8:12:47 AM 25 x 12
8:12:48 AM 25 x 12

Forgot to log dinner!

Daily Log
Breakfast		329
Protein Powder: Jay Robb Whey	1 ½ Scoops	170
Cereal, hot, oatmeal, plain, fort, inst, prep w/water	1 Cup	159
Lunch		140
Egg Substitute, new	¾ Cup	90
Cheese Substitute, fat free, slices, Smart Beat	2 Each	50
Dinner		386
Beans, lentils, mature, ckd	⅓ Cup	76
Quinoa, ckd	½ Cup	111
Cabbage, ckd, drained, shredded	½ Cup	17
Peas, chickpea, mature, cnd	¼ Cup	71
Nuts, almonds, whole	8 Each	55
Apricots, dried	3 Each	55
Snacks		190
Yogurt, plain, nonfat	⅓ Cup	33
Protein Powder: Jay Robb Whey	¾ Scoop	85
Cereal, Kamut, puffed	½ Cup	25
Peanut Butter, creamy	½ Tablespoon	47
Exercise		400
Running	40 min	400

Nutrients
Fat	15g	13%
Carbohydrates	123g	46%
Protein	108g	41%

Summary
Food Calories	1,045
Exercise Calories	400
Net Calories	645
+/- Calories	-571
Weight	-

April 24

Forgot to log dinner again...

Daily Log
Breakfast		291
Protein Powder: Jay Robb Whey	¾ Scoop	85
Cereal, hot, oatmeal, plain, fort, inst, prep w/water	1 Cup	159
Peanut Butter, creamy	½ Tablespoon	47
Lunch		506
Broccoli, Steamed	1 ½ Each	66
Chicken Breast	3 ⅓ Ounces	157
Chocolate Covered Cacoa Nibs	¾ Serving	105
Nuts, almonds, whole	10 Each	69
Rice, brown, med grain, ckd	½ Cup	109
Exercise		1,485
Bicycling	165 min	1,485

Nutrients
Fat	28g	30%
Carbohydrates	79g	38%
Protein	69g	33%

Summary
Food Calories	797
Exercise Calories	1,485
Net Calories	-688
+/- Calories	-1,905
Weight	-

April 23

4/23/11 Overhead Press in Group C Back And Shoulders
8:30:17 AM 35 x 10
8:31:26 AM 40 x 10
8:32:30 AM 50 x 10
8:33:37 AM 50 x 9

4/23/11 Seated Row in Group C Back And Shoulders
8:35:22 AM 60 x 10
8:37:36 AM 70 x 10
8:39:06 AM 80 x 10
8:40:39 AM 90 x 10
8:42:04 AM 100 x 9

4/23/11 Rear Delt Raise On Bench in Group C Back And Shoulders
8:46:22 AM 7.5 x 10
8:46:22 AM 7.5 x 10
8:46:25 AM 7.5 x 10

4/23/11 Dumbbell Row in Group C Back And Shoulders
8:50:05 AM 25 x 10
8:52:10 AM 25 x 10
8:52:12 AM 30 x 10

4/23/11 Pull-Ups in Group C Back And Shoulders
8:58:53 AM 0 x 5
8:59:00 AM 0 x 2

9:00:15 AM 0 x 3

Daily Report for April 23, 2011--Forgot to Log Dinner

Daily Log
Breakfast		431
Protein Powder: Jay Robb Whey	¾ Scoop	85
Banana, fresh, sml, 6" to 6 7/8" long	1 Each	90
Cereal, hot, oatmeal, plain, fort, inst, prep w/water	1 Cup	159
Egg Whites, ckd	3 Each	50
Peanut Butter, creamy	½ Tablespoon	47
Lunch		204
Protein Powder: Jay Robb Whey	¾ Scoop	85
Yogurt, plain, nonfat	½ Cup	50
Nuts, almonds, whole	10 Each	69
Snacks		202
Bar, Clif, Builder, Cookies 'n Cream	¾ Package	202
Exercise		725
Weight Lifting	55 min	275
Running	45 min	450

Nutrients
Fat	19g	20%
Carbohydrates	93g	43%
Protein	78g	36%

Summary
Food Calories	837
Exercise Calories	725
Net Calories	112
+/- Calories	-1,104
Weight	-

April 21

alorie Summary Daily calorie budget 1,216 Food calories consumed 977 Exercise calories burned 945 Net calories for the day 32 +/- for the day 1,184 under budget

Goals Summary lbs. Goal Weight 112.0 Start Weight 126.0 Today's Weight 126.0 Lost So Far 0.0

Daily Log		Calories
Breakfast	249
Milk, nonfat/skim, w/add vit A & D, lactose free	0.333 Cup	27
Protein Powder: Jay Robb Whey	1 Scoop	113
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium
Cereal, 7 whole grain, puffed	1 Cup	75
Banana, fresh, med, 7" to 7 7/8" long	0.333 Each	35
Lunch	255
Ezekiel Bread	1 Slice	80
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium
Cheese Substitute, fat free, slices, Smart Beat	3 Each	75
Tofurkey	5 Slices	100
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium
Dinner	223
Chicken Breast	3.333 Ounces	157
Nutrient data missing for: Fiber, Sugars, Chol., Sat. Fat., Sodium
Broccoli, Steamed	1.5 Each	66
Snacks	250
Bar, energy, cookies & cream	1 Each	250
Exercises	945
Bicycling	12-13.9 mph 2 Hours 15 Min	945

Nutrient Summary		% Calories
Fat	16g	13.3%
Carbohydrates	101g	38.5%
Protein	126g	48.2%

April 20

4/20/11 Dumbbell Press in Group C Chest And Arms
7:54:52 AM 30 x 10
7:56:15 AM 30 x 10
7:58:08 AM 30 x 10
7:59:32 AM 30 x 10
8:00:52 AM 30 x 10
8:00:57 AM 30 x 10

4/20/11 Tricep Pressdown in Group C Chest And Arms
8:04:07 AM 70 x 12
8:04:07 AM 70 x 12
8:05:26 AM 80 x 12
8:05:37 AM 90 x 12

4/20/11 Incline DB Curl in Group C Chest And Arms
8:12:51 AM 15 x 10
8:12:52 AM 15 x 10
8:14:32 AM 15 x 10
8:14:34 AM 15 x 10

4/20/11 Incline DB Press in Group C Chest And Arms
8:17:50 AM 30 x 10
8:19:04 AM 30 x 10
8:20:32 AM 30 x 10
8:20:33 AM 30 x 10

4/20/11 Dumbbell Flys in Group C Chest And Arms
8:22:58 AM 25 x 12
8:24:12 AM 25 x 12
8:24:13 AM 25 x 12

4/22/11 Sumo Squat Db in Group C Legs
7:26:55 AM 20 x 10
7:28:16 AM 20 x 10
7:32:55 AM 40 x 10
7:32:56 AM 40 x 10
7:33:31 AM 40 x 10
7:34:43 AM 40 x 10

4/22/11 Deadlift Db in Group C Legs
7:36:21 AM 20 x 12
7:37:37 AM 20 x 12
7:38:48 AM 25 x 12
7:40:12 AM 25 x 12
7:41:47 AM 25 x 12

4/22/11 Leg Press in Group C Legs
7:45:34 AM 120 x 20
7:46:13 AM 120 x 20
7:47:01 AM 120 x 20
7:48:00 AM 120 x 20
7:48:49 AM 140 x 10
7:49:20 AM 140 x 10

4/22/11 Calf Raise in Group C Legs
7:50:39 AM 45 x 22
7:50:47 AM 70 x 22
7:50:48 AM 70 x 22
7:50:49 AM 70 x 22
7:50:49 AM 70 x 22
8:03:36 AM 45 x 22

4/22/11 Squat in Group C Legs
8:05:45 AM 40 x 10
8:05:46 AM 40 x 10
8:05:46 AM 40 x 10
8:05:47 AM 40 x 10
8:05:50 AM 40 x 10