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02-17-2003, 06:11 AM
| #1 |
| Always working!  | My Keto Diet - Comments? Well after reading blindfaiths post on keto I've decide to give it a wirl. My stats right now are: 5'9 165 tbw 147 lbm 17.5 lbs fat 10.5% bf Any comments would be appreicated as this is my first attempt at this diet. I'm going to follow the refeed outlined by blindfaiths post as well. <p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Breakfast</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td width=121></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td width=121></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=121><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Flax Oil</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.5 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>180.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>21.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td></tr><tr><td width=121><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Isopure Protien Powder</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.5 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>62.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>15.50</font></td></tr><tr><td width=121></td></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Snack</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>onion soup (campbells)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>125 milliliters</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>43.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>6.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.20</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>tre stelle mozzarella</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>60 grams</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>164.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>10.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>17.40</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Cheese String</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>120.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>7.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>11.40</font></td></tr><tr></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Lunch</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Broc & coli in cheese sauce (green giant)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>125 grams</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>76.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>6.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>3.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>3.60</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>My Ham</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>87.5 grams</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>77.88</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.84</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.58</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>14.00</font></td></tr><tr></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Snack</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>kavli Crispy Thin</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 piece</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>19.66</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>4.34</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.10</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.44</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Marble cheese</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>3 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>340.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.14</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>28.06</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>20.99</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Pepperoni (JM)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>280.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>24.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>12.00</font></td></tr><tr></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Dinner</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Steak Round lean</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>4 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>220.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>9.34</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>32.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Salad side</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 serving</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>51.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>3.58</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>3.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>7.00</font></td></tr><tr></table><p align=left><strong><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Snack</font></strong></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Flax Oil</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.5 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>180.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>21.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Isopure Protien Powder</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.5 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>62.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>15.50</font></td></tr><tr></table><p><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Totals</font></p><table border=1 CELLSPACING=0 CELLPADDING=0 width=100% align=center><tr bgcolor=#CCCCCC><td></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td></tr><tr bgcolor=#CCCCCC><td></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Totals</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1875</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>26.7</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>130</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>151</font></td></tr></table> |
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02-18-2003, 12:40 PM
| #2 |
| second class citizen | Looks a little short in the overall cals dept. Have you derived a BMR yet? Hate to see you lose lbm. |
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02-18-2003, 01:01 PM
| #3 |
| Always working! | Yeah, BMR is about 2400, so minus 500 cals and that puts me about 1900 cals. I have been at this for a while, been cutting for 1 1/2 months now and LBM seems to be holding steady. My fatloss has slowed down (I was doing just a regular 30/30/40 f/p/c ratio before) so that's why I decided to switch and try the keto for my last 3 weeks before I go back to bulking. Been on this for 1 1/2 days now and the keto sticks are starting to change color so I guess I'm good so far. |
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02-24-2003, 10:30 AM
| #4 |
| Old Warriors die hard   | Yah remember he isn't very heavy. 1900 cals seems plenty. Pain is fear leaving the body. "When I die I want to be buried face down, so those who don't like me can kiss my asss" http://anabolicminds.com/forum/suppl...prime-his.html |
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02-25-2003, 09:41 AM
| #5 |
| Registered User | how high is the sodium on this diet , are you on as while on this diet ? |
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02-25-2003, 09:51 AM
| #6 |
| Burma Board Administrator   | He won't really have to worry about that until he hits a low bf%. The you can cut the sodium to remedy any water retention. It will always be Burma to me.... |
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02-25-2003, 09:52 AM
| #7 |
| Registered User | i meant as far as blood pressure , it was a big problem for me when on. i had to adjust my diet considerably. |
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02-25-2003, 10:09 AM
| #8 |
| Burma Board Administrator | Gotcha. I guess I'm lucky as it really doesn't effect me too much, except for the water retention towards the end. It will always be Burma to me.... |
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02-25-2003, 07:51 PM
| #9 |
| Registered User | Draven, how about an update on how the diet is going. |
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02-25-2003, 08:03 PM
| #10 |
| Always working! | Hey guys. Diet is going well. Only takes me about a day and a bit to get "in" and am pretty steady in the medium range on the stix's throughout the week. I switcheed a few things around though cause I found I was still a bit to hungry on the above diet and needed to find items that filled me up more. I'll post the new one in a second. I actually have low blood pressure so having it raised isn't an issue for me. I'm 10% now so I'm not sure about the sodium issue at the moment. I don't think I hold a lot of water. |
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02-25-2003, 08:12 PM
| #11 |
| Always working! | <html><head><title>Crosstrainer - Nutrition, Daily Foods</title></head><body><p align=left></p><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Breakfast</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><br></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><br></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Flax Oil</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>120.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>14.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Isopure Protien Powder</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.5 servings</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>62.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>15.50</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td></tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Snack</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><br></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><br></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Bacon bits (Oscar Meyer)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>21.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>ceaser dressing</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>136.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.80</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>14.40</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Light Parmesan (Kraft)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>18.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2.25</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.85</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>romaine</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>3 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>13.08</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.31</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2.62</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td></tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Lunch</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular><br> </font></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular><br> </font></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Asparagus frozen</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 cup</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>34.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>3.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>5.80</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.40</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Butter</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 Tablespoon</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>108.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.12</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>12.30</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Ham</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>125 grams</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>111.25</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>20.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2.63</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2.25</font></td></tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Snack</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><br></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><br></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>bacon & cheese burger</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 serving</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>450.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>30.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>36.00</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>fat free cheese slice</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1 slice</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>31.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>4.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2.60</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.20</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Salsa (Enricos Chunky)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.5 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>6.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.75</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.50</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td></tr><tr></table><p align=left><strong><font size=2 color=#f8f8f8 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Dinner</font></strong></p><table border=0 CELLSPACING=1 CELLPADDING=0 width=100% align=center bgcolor=white style=color:black><tr bgcolor=#CCCCCC><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular><br> </font></td><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Amount</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Calories</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Protein</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Carbs</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Fat</font></td></tr><tr bgcolor=#CCCCCC><td><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular><br> </font></td><td><br></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(cal)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td><td colspan=1><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>(g)</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>garden salad</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2 cups</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>17.33</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>1.20</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>3.47</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.27</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>italian ultra low fat (kraft)</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2 Tablespoons</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>12.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.00</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2.40</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.40</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Marble cheese</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>2 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>226.80</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>13.99</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>.75</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>18.71</font></td></tr><tr><td width=120><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>Steak Ribeye lean</font></td><td width=40><font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>4 ounces</font></td><td><center> <font size=1 face=Arial,Helvetica,Geneva,Swiss,SunSans-Regular>254.66</font& |
