June 30 - Sunday Diet

Time	Food Name 1	Food Name 2	Brand	Carb	Protein	Fat	Alcohol
7:30	Dairy	Large Egg - 4 whole egg	Kroger	0	24	20	0
7:30	Butter	1/8 T Butter	Kroger	0.75	0	2.75	0
7:30	Fruit	Fresh Pineapple - 3 oz	Kroger	12	0	0	0
7:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0
7:30	Supplement	Men's Multivitamin	Kroger	0	0	0	0
7:30	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0	0
7:30	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0
7:30	Supplement	2400 mg Flaxseed Oil	Nature's Bounty	0	0	2	0
7:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0
7:30	Supplement	Glucosamine w/Condrotin - 2200 mg	Nature's Bounty	0	0	0	0
7:30	Drink	Green Tea w/1 t sugar	Lipton	4	0	0	0
7:30	Cereal	Cinnamon Toast Crunch - 1.5 cup	General Mills	50	2	6	0
7:30	Dairy	1% Milk - 4 fl oz	Kroger	6.5	4	1.15	0
10:30	Fish	Marinated Herring in Wine Sauce - 2 oz	Nathan's	4	5	9	0
10:30	Prepared Foods	Rice Cake - Caramel (1)	Quaker	11	1	0	0
10:30	Prepared Foods	Crab and Spinach Dip - 2T	Kroger	4	1	5	0
10:30	Oatmeal	Maple and Brown Sugar Oatmeal - Lower Sugar - 1 packet	Kroger	24	4	2	0
10:30	Supplement	5 Hour Energy Shot - 1 container	Kroger	0	0	0	0
12:30	Pasta	Thin Spaghetti - (1 oz)	Kroger	42	3.5	0.5	0
12:30	Beef	96% Lean Fresh Ground Beef - 4.5 oz	Laura's Lean Beef	0	27	5.0625	0
12:30	Sauces	Tomato & Basil Sauce - .5 cups	Classico	8	2	0.5	0
12:30	Chicken	Skinless, Boneless, Fat Trimmed Chicken Breast - 6 oz	Tyson	0	29.4	1.62	0
12:30	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625	0
12:30	Vegetable	Raw broccoli - 3 oz	Kroger	5.4	2.7	0	0
12:30	Supplement	2000 mg Fish Oil	Nature's Bounty	0	0	2	0
12:30	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0
3:00	Yogurt	Coconut Cream Pie	Kroger Lite	11	7	0	0
3:00	Nuts	NUT-rition Digestive Health Mix - 1/4 c	Planter's	17	4	9	0
6:00	Supplement	Vitamin B-complex - 1 tablet	Solaray	0	0	0	0
6:00	Supplement	B-6 100 mg - 1 tablet	Complete Nutrition	0	0	0	0
6:00	Supplement	B-12 1000 mcg - 1 tablet	Nature Made	0	0	0	0
6:00	Supplement	Glucosamine w/Condrotin - 2200 mg	Nature's Bounty	0	0	0	0
6:00	Fish	Sockeye Salmon Filet (wild caught) - 6 oz	Kroger	0	36	14.85	0
6:00	Prepared Foods	Salad, no cheese, no dressing - 10 oz	Kroger	9.1	3	0.2	0
6:00	Salad Dressing	Lite Italian - 2T	Wishbone	3	0	2.5	0
6:00	Seasonings	Japanese Style Panko bread crumbs - 1T	Private Selection	2.625	0.125	0.0625	0
6:00	Chicken	Skinless, Boneless, Fat Trimmed Chicken Breast - 6 oz	Tyson	0	29.4	1.62	0
6:00	Sauces	Cantina Chipolte Salsa - 2T	Tostitos	2	0	0	0
9:00	Sauces	Blackberry Jam - 1T	Homemade	6.5	0	0	0
9:00	Prepared Foods	Rice Cake - Caramel (1)	Quaker	11	1	0	0
9:00	Supplement	L-Glutamine - 9g - 2t (2 serving)	Body Fortress	0	0	0	0
9:00	Supplement	Micronized Creatine Powder - Creatine Monohydrate - (5g) - 1 tsp	Optimum Nutrition	0	0	0	0
9:00	Protein Shake	Inner Armour Casein (1 scoop) Vanilla w/1% Milk 8oz	Inner Armour	17.5	32	4.3	0
6/30/2013				254.00	218.25	92.18	0.00
			Carb	Protein	Fat	Alc	Calories
		Act Calories:	1016	873.00	829.60	0	2718.60
		Act Percentages:	37.37%	32.11%	30.52%	0.00%
		Goal by gram:	236.25	218.75	70	N/A
		Goals:	38.57%	35.71%	25.71%	N/A	2450
		Diff Percentages:	-1.20%	-3.60%	4.80%	N/A	268.598

June 29 - Saturday Workout

• Stretching:
  • 0:05:00 (+2 pts)
  • 0:10:00 (+2 pts)
• Seated Barbell Shoulder Press:
  • 75 lb x 15 reps (+55 pts)
  • 95 lb x 10 reps (+59 pts)
  • 115 lb x 10 reps (+68 pts)
  • 135 lb x 8 reps (+75 pts)
  • 155 lb x 4 reps (+69 pts)
  • 125 lb x 10 reps (+72 pts)
• Upright Barbell Row:
  • 70 lb x 10 reps (+25 pts)
  • 70 lb x 10 reps (+25 pts)
  • 80 lb x 10 reps (+26 pts)
  • 80 lb x 10 reps (+26 pts)
  • SS1
• Dumbbell Shrug:
  • 90 lb x 15 reps (+30 pts)
  • 90 lb x 15 reps (+30 pts)
  • 90 lb x 15 reps (+30 pts)
  • 90 lb x 15 reps (+30 pts)
  • SS1
• Machine Shoulder (Military) Press:
  • 180 lb x 15 reps (+50 pts)
  • 230 lb x 12 reps (+68 pts)
  • 250 lb x 10 reps (+75 pts)
  • 270 lb x 10 reps (+86 pts)
• Dumbbell Rear Delt Row:
  • 65 lb x 8 reps (+18 pts)
  • 65 lb x 8 reps (+18 pts)
  • 65 lb x 8 reps (+18 pts)
  • 65 lb x 8 reps (+18 pts)
  • SS2
• Seated Bent-Over Rear Delt Raise:
  • 22.5 lb x 10 reps (+9 pts)
  • 22.5 lb x 10 reps (+9 pts)
  • 22.5 lb x 12 reps (+9 pts)
  • 22.5 lb x 12 reps (+9 pts)
  • SS2
• Calf Press On The Leg Press Machine:
  • 303 lb x 15 reps (+19 pts)
  • 393 lb x 15 reps (+35 pts)
  • 483 lb x 10 reps (+60 pts)
  • 573 lb x 10 reps (+100 pts)
  • 573 lb x 10 reps (+100 pts)
  • 573 lb x 10 reps (+100 pts)
  • 573 lb x 10 reps (+100 pts)
  • 573 lb x 10 reps (+100 pts)
  • 573 lb x 10 reps (+100 pts)
  • 573 lb x 10 reps (+100 pts)
  • 573 lb x 10 reps (+100 pts)
  • 623 lb x 8 reps (+100 pts)
  • 623 lb x 8 reps (+100 pts)
  • 623 lb x 8 reps (+100 pts)
  • 483 lb x 10 reps (+60 pts)
  • 393 lb x 10 reps (+33 pts)
  • 303 lb x 10 reps (+18 pts)
  • 303 lb x 20 reps (+20 pts)
  • SS3/ SS4
• Leg Press:
  • 303 lb x 15 reps (+41 pts)
  • 393 lb x 15 reps (+56 pts)
  • 483 lb x 12 reps (+73 pts)
  • 573 lb x 10 reps (+97 pts)
  • 573 lb x 10 reps (+97 pts)
  • 623 lb x 10 reps (+114 pts)
  • 623 lb x 8 reps (+110 pts)
  • 623 lb x 8 reps (+110 pts)
  • 483 lb x 10 reps (+71 pts)
  • 393 lb x 15 reps (+56 pts)
  • 303 lb x 15 reps (+41 pts)
  • 303 lb x 15 reps (+41 pts)
  • SS3
• Standing Leg Curl:
  • 80 lb x 10 reps (+13 pts)
  • 80 lb x 10 reps (+13 pts)
  • 90 lb x 10 reps (+14 pts)
  • 90 lb x 10 reps (+14 pts)
  • SS4
• One-Leg Press:
  • 148 lb x 12 reps (+39 pts)
  • 148 lb x 12 reps (+39 pts)
  • 193 lb x 10 reps (+45 pts)
  • 193 lb x 10 reps (+45 pts)
• V-Squat Machine:
  • 194 lb x 15 reps (+55 pts)
  • 234 lb x 10 reps (+68 pts)
  • 284 lb x 8 reps (+92 pts)
  • 304 lb x 8 reps (+105 pts)
  • 324 lb x 8 reps (+120 pts)
  • SS5
• Lying Leg Curls:
  • 100 lb x 15 reps (+16 pts)
  • 120 lb x 10 reps (+17 pts)
  • 140 lb x 10 reps (+20 pts)
  • 160 lb x 10 reps (+23 pts)
  • 180 lb x 10 reps (+26 pts)
  • SS5
• Walking:
  • 0:32:43 || 1.2 mi || 93 BPM || moderate hills (+47 pts)
• Cycling (stationary):
  • 0:45:00 || 10 mi || 14.5 mph || 109 BPM || 4 % (+279 pts)
• Yard Work:
  • 4:00:00 || Intense! (+325 pts)
• Recreational Swimming:
  • 3:30:00 || splashing around (+186 pts)