Sages Journal
My Nutrition Diary
April 11, 2003
6:30 Breakfast- 1/3 cup malto-meal (half reg. half brown maple sugar), 3 egg whites, 1 tangerine, cup of coffee.
9:15 Meal 2- 1 low-fat bagel with nonfat cream cheese spread.
11:20 Lunch- 1 tuna-turkey( turkey is 99% fat-free) Pattie on sugar free slice of whole wheat bread, 2/3 cup peas, 1 plain bake potato with nothing on it.
4:20 Meals 4- 40g protein shake 2 scoops of Nitro-tech with 2 tablespoons of sugar-free/fat-free pudding powder.
8:20 Dinner- Pita tuna sandwich with ½ cup of nonfat cottage cheese and ½ cup of spinach. (The pita had 1 gram of fat, it was whole wheat, 6oz of tuna total, 1 tbls of fat-free Italian dressing, 2 slices of lettuce on each half.)
11:30 Meal 5- 2 scoops of whey. 40g protein shake, with 2 tablespoons of fat-free /sugar-free pudding powder.
• I had creatine mixed with some Gatorade when I woke up and after I lifted in the afternoon with my first shake. I had 1 sugar-free red-bull only 10 calories, and an abundance of water with each meal.
April 12, 2003
6:30 Breakfast- 1/3 cup of malto-meal, maybe 1 tbls more (half reg. half maple brown sugar), 3 scrambled egg whites, 1 spoon full of fat-free cottage cheese mixed in with the eggs and 1 apple.
9:30 Meal 2- 3oz of tuna on a whole wheat bagel (the bagel has 1 gram of fat and 160 calories). 1 apple.
11:45 Lunch- 49g protein shake (made with 1/2 banana and some strawberries)
4:45 Meal 4 - Designer Whey protein drink, 40g, (1 gram of fat, 170 calories). 1 apple.
9:20 Dinner- 10oz grilled chicken with crap load of steamed veggies (carrots, potatoes, green beans, and onions.)
April 13, 2003
6:45 Breakfast- 1/3 cup malto-meal mixed with 3 scrambled egg whites. 1 tablespoon of nonfat cottage cheese. ¾ cup of strawberries.
9:15 meal 2- 1 apple.
1:00 Lunch- Pita tuna sandwich with ½ cup of nonfat cottage cheese and 1 bake potato with nothing on it. (The pita had 1 gram of fat, it was whole wheat, 6oz of tuna total, 1 tbls of fat-free Italian dressing, and 2 slices of lettuce on each half, and some cut up fresh mushrooms.)
3:30 Meal 4- 1 apple and Designer Whey protein drink, 40g, (1 gram of fat, 170 calories).
5:45 Snack- Strawberry, banana, pineapple smoothie at TCBY.
8:30 Dinner- 5oz of a tuna-turkey patty in ½ of a whole wheat pita. ½ cup of nonfat cottage cheese and 2/3 cup green peas with 7 asparagus sticks.
11:30 Meal 6- 1 scoop of nitro-tech (protein powder) mixed with a tablespoon of fat free/sugar free pudding powder.. Made a protein shake.
*I drank a sugar free red bull (10 calories), and also
I drank some crystal light. Had a handful of grapes.
April 14, 2003
6:30 Breakfast- 1/3 cup of malto meal mixed in with 3 egg whites and
spoon full of blueberries.
9:20 Meal 2- ½ whole wheat pita with ½ slice of fat-free turkey slice
on each piece.
11:20 Lunch- 5oz of a tuna-turkey patty in ½ of a whole wheat pita ( the other half other the one earlier). 1 bake potato with nothing on it and 4 asparagus sticks.
4:00 Meal 4- 2 scoops of nitro-tech protein mixed with some cinnamon (protein shake).
8:35 Dinner- 5oz of a tuna-turkey patty in ½ of a whole wheat pita, 2oz of grilled chicken breast. 5 asparagus sticks and some green beans.
11:30 Meal 6- 1 scoop of whey protein mixed with some frozen strawberries and blueberries.
*I make all my protein shakes with 12oz of water and no milk. At lunch I drink water at school.
April 15, 2003
6:30 Breakfast- 1 cup of oatmeal with 5 egg whites and some cinnamon mixed in.
9:25 Meal 2- ½ whole wheat pita with 1 slice of 97% fat-free ham on each piece.
11:20 Lunch- 5oz of a tuna-turkey patty in ½ of a whole wheat pita ( the other half other the one earlier). 1 bake potato with nothing on it and 4 asparagus sticks. Green beans. 1 apple.
4:00 Meal 4- Protein shake. 2 scoops of nitro-tech with ½ banana and some strawberries.
8:00 Dinner- the same thing as dinner but no bake potato in exchange for 2/3 cup of corn and no apple.
10:30 Meal 6- 1 scoop of whey protein with one tbls of fat-free-sugar free pudding powder. Made as a shake.
April 16, 2003
6:30 Breakfast- 1 cup of oatmeal with 5 egg whites and some cinnamon mixed in.
9:25 Meal 2- ½ whole wheat pita with 1 slice of 97% fat-free ham on each piece.
5oz of grilled chicken in ½ of a whole wheat pita ( the other half other the one earlier). 2/3 cup of corn and 2 asparagus sticks. 1 apple.
Vacation to Cancun. Ate Healthy.
April 20, 2003
8:00 Breakfast- 1 cup of oatmeal mixed with 6 egg whites and some pineapple,
1:00 Snack- cup of coffee and a small miniature bag of pretzel minis.
5:00 Dinner- 2 fillets of grilled catfish. Small bake potato and serving of green beans. Small salad with honey mustard and grilled chicken on top..
8:00 Snack- 1 apple and a handful of grapes.
9:30 Meal 5- 30g protein shake with 2 tablespoons of fat free/sugar free pudding powder.
April 21, 2003
6:00 Pre Workout- 1 apple and cup of coffee, energy drink.
8:40 Breakfast (post)- Serving of malto-meal and a serving of oatmeal mixed with 5 scrambled egg whites and a propel water.
11:40 Lunch- 4oz of grilled chicken in ½ whole wheat pita. Vegetable mix with green beans, peas, corn, mushrooms, and shrimp and chopped grilled chicken.
3:00 Meal 4- 40g protein shake mixed with ½ banana and 1 apple.
8:00 Dinner- 4oz of grilled chicken in ½ whole wheat pita. Vegetable mix with green beans, peas, corn, mushrooms, and shrimp and chopped grilled chicken.
10:20 Meal 6- 30g protein shake.
April 22, 2003
6:30 Breakfast- ½ cup of oats mixed with serving of malto meal mixed with 5 egg whites. 1 apple
9:25 Meal 2- ½ pita with tuna and spinach on it.
11:20 Lunch- 4oz of grilled Halibut in ½ whole wheat pita. Vegetable mix with green beans, peas, corn, mushrooms, and shrimp and chopped grilled chicken.
3:50 Meal 4 (Post)- 40g protein shake with ½ banana. 1 apple.
7:30 Dinner- 4oz of grilled Halibut. Vegetable mix with green beans, peas, corn, mushrooms, and shrimp and chopped grilled chicken and ½ cup of non-fat cottage cheese.
10:30 Meal 6- 30g protein shake with 2 tablespoons of fat-free/sugar-free pudding powder.
April 23, 2003
6:30 Breakfast- ½ cup of oatmeal with serving of malto-meal mixed with 5 egg whites.1 apple.
9:20 Meal 2- ½ pita with tuna and spinach on it.
11:20 Lunch- 4oz of grilled Halibut in ½ whole wheat pita. Vegetable mix with green beans, peas, corn, mushrooms, and shrimp and chopped grilled chicken.
3:55 Meal 4- Met-Rx shake. 1 apple.
7:30 Dinner- 2 Boca veggie burgers (160 calories in total) in ½ whole wheat pita. ½ cup of non-fat cottage cheese and 2/3 cup of mixed veggies. Bowl of spinach.
10:30 Meal 6- 30g protein shake.