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.

lol...yeh, good diet, but you gotta start lifting weight at some point!

oh my bad i lift from 2:30 to 3:30 in the afternoon every day

You ate nothing between 3pm and 9pm bro? That's a 6 hour gap with no food - I go less than that at night [:P] - I would try and get something in as James suggested.

Don't worry about missing a day, it's an extra day to rest and grow. Just hit it hard next time to make up for it.

April 25, 2003


6:30 Breakfast- ½ cup of oat meal mixed with 3 tablespoons of malto-meal with 5 scrambled egg whites. 1 apple.

9:25 Meal 2- ¼ slice of whole wheat pita with spinach and tuna on it.

11:20 Lunch- ½ whole wheat pita with a Boca burger on it and some carrots and peas (2/3 cup). And also some green beans.


2:15 (Pre)- 1 apple.

3:55 Meal 4(post)- 40g Protein shake mixed with strawberries. 1 apple.

7:00 Dinner- 2 Boca veggie burgers (160 calories in total) in ½ whole wheat pita. ½ cup of non-fat cottage cheese and mixed veggies (corn, mushrooms, peas, green beans).

11:30 Meal 6- 30g protein shake with 2 tablespoons of fat-free/sugar-free pudding powder.


Does this look better. If not give me some tips please.

April 27, 2003

7:00 Breakfast- ½ cup of oat meal mixed with 3 tablespoons of malto-meal with 5 scrambled egg whites. 1 spoonful of nonfat cottage cheese.

9:15 Snack- 1 apple.

12:45 Lunch- roasted chicken salad from subway with fat-free honey mustard.

2:30 snack= 1 apple

4:30 Meal 4- 40g protein shake made with strawberries.

5:30 Snack- 1 apple.

8:45 Dinner- Tuna-Turkey burger on 2 slices of sugar free whole wheat bread *80 calories total) and 2/3 cup of peas and 1 medium bake potato plain.

11:30 Meal 6- 20g protein shake with 2 tablespoons of sugar-free/fat-free pudding powder.

i worked out from 3:50 to 4:35

April 28, 2003


6:30 Breakfast- ½ cup of oat meal mixed with 3 tablespoons of malto-meal with 5 scrambled egg whites. 1 spoonful of nonfat cottage cheese. 1 apple.

9:25 Meal 2- ½ slice of whole wheat pita with spinach and tuna in it.

11:20 Lunch- Tuna-Turkey Burger in ½ slice of whole wheat pita, half a medium bake potato and 2/3 cup of peas and carrots.

1:20 Snack- 1 apple.

3:50 Meal 4- 40g protein shake made with strawberries and ¼ banana.


7:20 Dinner- 2 slices of whole wheat bread (total 80 calories!) no sugar, with 1 turkey-tuna patty. 2/3 cup of peas and carrots and ½ cup of nonfat cottage cheese.

10:50 Meal 6- 20g protein shake with 2 tablespoons of nonfat-sugar free pudding powder.

i get like 170g protein

Very wise words from MT's most knowledgable there Sage. Presuming you want to gain muscle, follow the above suggestions.

April 30, 2003

6:20 Breakfast- ½ cup of oat meal mixed with 3 tablespoons of malto-meal with 5 scrambled egg whites. 1 spoonful of nonfat cottage cheese. 1 apple.


9:20 Meal 2- ½ slice of whole wheat pita with spinach and tuna in it.


11:25 Lunch- Tuna-Turkey Burger in ½ slice of whole wheat pita, ½ bake potato with 2/3 mixed veggies.

1:20 Snack- 1 apple.


4:00 Meal 4- 40g protein shake made with strawberries.

7:20 Dinner- 1 tuna-turkey patty on 2 slice of whole wheat, sugar free bread (2pieces only 80 calories.) 2/3 cup mixed veggies and ½ cup of nonfat cottage cheese.

11:00 Meal 6- 20g protein shake made with sugar free/fat free pudding powder.

Worked bis from 5:15 t 5:50

Bro, you need to eat soemthing at about 1.30. A whey shake IMMEDIATELY after your workout, then a proper meal at 4.30 (carbs and protein).

If you are looking to progress you need to feed you body, you are eating way to little. Please heed James' advice. Even if you are cutting your carb intake is very very low from what I can gather.