Food Diary

12/19/2017 Printable Nutrition Report for Ebquija
Printable Diary for Ebquija
From: 2017-09-01 Show: Food Diary Food Notes

change report
To: 2017-12-19 Exercise Diary Exercise notes
September 13, 2017
EXERCISES Calories Minutes Sets Reps Weight
Cardiovascular
Fencing 448 25
TOTALS: 448 25 0 0 0
September 14, 2017
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Carrots - Fresh, Raw, Baby, 5 carrots 16 4g 0g 0g 0mg 30mg 2g 1g
Food Lion - Ground Beef 93%, 4 oz 170 0g 8g 24g 65mg 70mg 0g 0g
Great Value - Sharp Finely Shredded Cheddar Cheese, 0.25

110 0g 9g 7g 25mg 180mg 0g 0g
cup(s)
Sam's Choice - Organic Uncured Beef Hot Dogs, 1 hotdog 100 1g 8g 6g 25mg 250mg 1g 0g
Lunch
Crown Princes - Skinless and Boneless Sardines in Olive Oil, 1

170 0g 10g 21g 15mg 230mg 0g 0g
can (80 g)
Blackberries - Raw, 0.66 cup 41 9g 0g 1g 0mg 1mg 5g 5g
Sargento - Cheddar-Mozzarella Cheese Stick, 1 stick 80 0g 6g 5g 20mg 140mg 0g 0g
Dinner
Mt. Olive - Dill Pickles, 84 g (1/2 pickle) 15 3g 0g 0g 0mg 780mg 0g 0g
Hannah's - Pickled Sausage, 2 Sausage (30g) 120 0g 10g 8g 0mg 1,180mg 2g 0g
Suncrest Farms Bar-B-Q Pork Rinds - Pork Rinds, 630 g (0.5 oz) 360 0g 23g 36g 68mg 1,260mg 0g 0g
Snacks
Sargento Jalapeno Cheese Stick - Cheese Stick, 2 piece 160 0g 14g 8g 40mg 280mg 0g 0g
TOTAL: 1,342 17g 88g 116g 258mg 4,401mg 10g 6g
September 15, 2017
Breakfast
TOTAL: 2,002 18g 152g 136g 583mg 7,840mg 4g 2g
http://www.myfitnesspal.com/reports/printable_diary 1/52
Kellogg's - Pumpkin Spice Bakery Crisp, 0.66 crisps 33 7g 1g 0g 0mg 28mg 2g 0g
Silk Coconut Milk - Unsweetened Coconut Milk, 312 ml 59 1g 6g 0g 0mg 52mg 0g 1g
Armour - Vienna Sausage Orignial, 8 Sausages 240 2g 20g 14g 110mg 1,260mg 0g 0g
Mt Olive - Jalapeno Pickles, 1 oz 5 1g 0g 0g 0mg 260mg 0g 0g
Lunch
Suncrest Farms Bar-B-Q Pork Rinds - Pork Rinds, 630 g (0.5 oz) 360 0g 23g 36g 68mg 1,260mg 0g 0g
Armour - Vienna Sausage Orignial, 8 Sausages 240 2g 20g 14g 110mg 1,260mg 0g 0g
Dinner
Silk Coconut Milk - Unsweetened Coconut Milk, 240 ml (1 Cup) 45 1g 5g 0g 0mg 40mg 0g 1g
Smithfields - Bbq Pork Regular, 255 g 645 0g 47g 51g 195mg 1,065mg 0g 0g
Snacks
Armour - Vienna, 1 container (7.5 sauages) 250 3g 20g 13g 100mg 1,175mg 0g 0g
TOTAL: 2,002 18g 152g 136g 583mg 7,840mg 4g 2g
Cardiovascular
Fishing, general 3,583 400
TOTALS: 3,583 400 0 0 0
September 16, 2017
Breakfast
Land-o-lakes - Unsalted Butter, 1 tbsp 100 0g 11g 0g 30mg 0mg 0g 0g
Scrambled Egg - Scramble Eggs, 3 egg 240 2g 14g 18g 555mg 0mg 0g 0g
Smithfield Bacon - Bacon, 12 Strip 600 0g 48g 30g 120mg 2,160mg 0g 0g
Lunch
Smithfield Chicken and Bbq - Shredded Pork Bbq, 0.25 pint 293 0g 21g 23g 89mg 485mg 0g 0g
Dinner
Kraft - American Cheese - 1 Slice, 1 Slice (21g) 60 2g 5g 4g 15mg 220mg 2g 0g
Land-o-lakes - Unsalted Butter, 1 tbsp 100 0g 11g 0g 30mg 0mg 0g 0g
Snacks
Silk Coconut Milk - Unsweetened Coconut Milk, 720 ml 135 3g 14g 0g 0mg 120mg 0g 3g
TOTAL: 1,858 11g 147g 93g 1,394mg 3,065mg 2g 5g
Cardiovascular
Fishing, general 2,867 320
TOTALS: 2,867 320 0 0 0
September 17, 2017
Breakfast
Green Giant Steamers - Chopped Spinach, 0.5 container (1 cup

30 5g 0g 3g 0mg 255mg 2g 2g
cooked ea.)
Land O' Lakes - Salted Butter, 1 tbsp 100 0g 11g 0g 30mg 90mg 0g 0g
Steak - Steak - T Bone - (6oz.), 10 oz. 602 0g 41g 55g 157mg 153mg 0g 0g
Lunch
Steak - Steak - T Bone - (6oz.), 4 oz. 241 0g 16g 22g 63mg 61mg 0g 0g
Dinner
Lettuce, green leaf, raw, 2 cup shredded 11 2g 0g 1g 0mg 20mg 1g 1g
Kroger - Extra Virgin Olive Oil, 1.5 tbsp. 180 0g 21g 0g 0mg 0mg 0g 0g
Cheese, feta, 0.5 cup, crumbled 198 3g 16g 11g 67mg 688mg 3g 0g
Snacks
Lindt - 90% Supreme Dark Chocolate, 2 squares 120 6g 11g 2g 0mg 5mg 2g 3g
TOTAL: 1,702 20g 135g 102g 317mg 3,052mg 10g 8g
Cardiovascular
Walking, 2.0 mph, slow pace 111 15
TOTALS: 111 15 0 0 0
September 18, 2017
Breakfast
Kraft - American Cheese - 1 Slice, 2 Slice (21g) 120 4g 9g 8g 30mg 440mg 4g 0g
Smithfield Bacon - Bacon, 4 Strip 200 0g 16g 10g 40mg 720mg 0g 0g
Organic Girl - I <3 baby kale!, 2 cups (85g) 17 3g 0g 1g 0mg 50mg 0g 1g
TOTAL: 1,640 30g 121g 103g 1,517mg 3,217mg 11g 5g
Marzetti - Simply Dressed Greek Feta Salad Dressing, 3 Tbsp 165 3g 17g 2g 15mg 375mg 2g 0g
Lunch
Silk Coconut Milk - Unsweetened Coconut Milk, 8 fluid ounce 44 1g 4g 0g 0mg 39mg 0g 1g
Vigo Mussels In Marinade Sauce - Mussels, 1 container (1/2 cup

176 4g 8g 22g 50mg 500mg 0g 0g
ea.)
Dinner
Eggs - Boiled Egg, 4 piece 280 4g 20g 24g 740mg 260mg 0g 0g
Snacks
TOTAL: 1,640 30g 121g 103g 1,517mg 3,217mg 11g 5g
September 19, 2017
Breakfast
Food Lion - Peanut Butter Creamy, 2 tablespoon 200 7g 16g 7g 0mg 150mg 3g 2g
Generic - Grassfed Ground Beef 93%, 4 oz 170 0g 8g 23g 70mg 75mg 0g 0g
Oil - Peanut, 1 tbsp(s) 119 0g 14g 0g 0mg 0mg 0g 0g
Sam's Choice - Organic Uncured Beef Hot Dogs, 1 hotdog 100 1g 8g 6g 25mg 250mg 1g 0g
Lunch
Roland - Skinless & Boneless Mackerel Fillets In Soybean Oil, 80

190 1g 14g 14g 30mg 320mg 0g 0g
g
Marzetti - Simply Dressed Greek Feta Salad Dressing, 2 Tbsp 110 2g 11g 1g 10mg 250mg 1g 0g
Organic Girl - I <3 baby kale!, 2 cups (85g) 17 3g 0g 1g 0mg 50mg 0g 1g
Blueberries, 15 g 13 3g 0g 0g 0mg 0mg 2g 1g
Dinner
Sauerkraut, canned, solids and liquids, 1 cup 27 6g 0g 1g 0mg 939mg 3g 4g
Polish sausage, pork, 5 ounce 462 2g 41g 20g 99mg 1,241mg 0g 0g
Snacks
Potassium Tablet - Potassium Tablet, 1 tablet 0 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,528 31g 123g 75g 234mg 3,280mg 12g 11g
September 20, 2017
Breakfast
TOTAL: 1,448 39g 118g 85g 196mg 6,069mg 12g 15g
Lindt - Lindt 90% Dark Chocolate, 2 squares (20g) 120 3g 11g 2g 0mg 4mg 1g 3g
Kale, raw, 1 cup, chopped 33 6g 1g 3g 0mg 25mg 2g 2g
Oil - Olive, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Generic - Ground Beef 80/20, 4 oz (113 g) 287 0g 23g 19g 80mg 75mg 0g 0g
Lunch
Kroger - Swiss Cheese, 2 slice 160 0g 12g 12g 40mg 90mg 0g 0g
Wendy's - Applewood Smoked Bacon, 3 strips 105 0g 9g 8g 23mg 345mg 0g 0g
Vegetable oil - Vegetable Oil, 2 tbs 240 0g 28g 0g 0mg 0mg 0g 0g
Pickles, cucumber, sour, 2 cup 34 7g 1g 1g 0mg 3,745mg 3g 4g
Dole - Classic Romaine Lettuce, 3 oz 20 4g 0g 1g 0mg 15mg 2g 2g
Walmart - Tomato, 0.25 tomato 6 1g 0g 0g 0mg 2mg 1g 0g
Turkey, Deli Sliced - Turkey, 7 oz. 177 7g 4g 35g 53mg 1,768mg 0g 0g
Generic - Avocado Aioli, 2 tbsp 35 2g 4g 2g 0mg 0mg 0g 1g
Snacks
Endangered Species Chocolate Co. - Extreme Dark 88%, 4

112 9g 11g 2g 0mg 0mg 3g 3g
square
TOTAL: 1,448 39g 118g 85g 196mg 6,069mg 12g 15g
Cardiovascular
Fencing 358 20
TOTALS: 358 20 0 0 0
September 21, 2017
Breakfast
Spam - Low Sodium, 3 oz 270 2g 24g 11g 60mg 870mg 0g 0g
Margaritaville (Correct) - Sunset Shrimp Scampi, 6 shrimp (4 oz) 280 4g 24g 11g 145mg 490mg 1g 0g
Lunch
Oscar Mayer - Bun Length Beef Franks, 2 link (57g) 340 4g 32g 12g 70mg 900mg 2g 0g
Dinner
Mayonaise, 2 tbsp 200 0g 22g 0g 0mg 0mg 0g 0g
Great Value - Tuna, Canned, 2 container (4 oz) 200 4g 4g 40g 100mg 720mg 0g 4g
TOTAL: 1,642 22g 138g 85g 415mg 3,268mg 6g 8g
Snacks
Lindt - 90% Supreme Dark Chocolate, 2 1/5 squares 132 7g 12g 2g 0mg 6mg 2g 3g
TOTAL: 1,642 22g 138g 85g 415mg 3,268mg 6g 8g
September 22, 2017
Breakfast
Oil - Peanut, 1 tablespoon 119 0g 14g 0g 0mg 0mg 0g 0g
Great Value - Peanut Butter, 1 Tbsp 100 4g 8g 5g 0mg 50mg 2g 1g
Iga - Real Mayonaise, 2 Tbsp (14 g) 220 0g 24g 0g 20mg 160mg 0g 0g
Lunch
Hormel - Pepperoni Stix, 1 stick 140 0g 13g 5g 35mg 490mg 0g 0g
Blueberries, 40 g 34 8g 0g 0g 0mg 0mg 6g 1g
Dinner
Blueberries, 0.2 cup 17 4g 0g 0g 0mg 0mg 3g 1g
Suncrest Farms - Pork Skins Salt and Vinegar , 0.65 container (2

234 0g 15g 23g 23mg 1,404mg 0g 0g
3/10 oz. ea.)
Snacks
Spring Valley - Gelatin Capsule, 2 capsules 4 0g 0g 1g 0mg 0mg 0g 0g
Spring Valley - Collagen plus vitamin C type 1&3, 1000 mf 10 0g 0g 2g 0mg 0mg 0g 0g
TOTAL: 1,333 24g 98g 94g 733mg 3,059mg 11g 8g
Cardiovascular
Speed Bag 60 6
Walking, 3.0 mph, mod. pace 168 17
TOTALS: 228 23 0 0 0
September 23, 2017
Breakfast
Mayo - Hellmans Real, 2 Tbsp (15ml) 180 0g 20g 0g 10mg 180mg 0g 0g
Lunch
Suncrest Farms - Pork Skins Salt and Vinegar , 0.33 container (2

119 0g 7g 12g 12mg 713mg 0g 0g
3/10 oz. ea.)
Sun World - Scarlet Royal Red Seedless Grapes, 0.25 Cup 15 4g 0g 0g 0mg 0mg 4g 0g
Blueberries, 3 tbsp(s) 16 4g 0g 0g 0mg 0mg 3g 1g
Armour - Vienna Sausage Original, 1 container (7.5 sausages ea.) 250 3g 20g 13g 100mg 1,175mg 0g 0g
Dinner
Grapes - Raw, 2 grape 3 1g 0g 0g 0mg 0mg 1g 0g
Great Value - Finely Shredded Sharp Cheddar Cheese (4cups/1

149 0g 12g 10g 34mg 244mg 0g 0g
lb), 38 gram
Snacks
Sun World - Scarlet Royal Red Seedless Grapes, 0.2 Cup 12 3g 0g 0g 0mg 0mg 3g 0g
TOTAL: 1,324 25g 91g 103g 496mg 3,551mg 12g 10g
September 24, 2017
Breakfast
Oil - Peanut, 1.2 tablespoon 143 0g 16g 0g 0mg 0mg 0g 0g
Mayo - Hellmans Real, 2.5 Tbsp (15ml) 225 0g 25g 0g 13mg 225mg 0g 0g
Great Value - Peanut Butter, 2.5 Tbsp 250 9g 20g 11g 0mg 125mg 4g 3g
Lunch
Flik - Fresh Steamed Broccoli, 1 cup(s) 39 8g 0g 3g 0mg 37mg 2g 3g
Homemade - Steamed Chicken Breast, 100 gram 168 0g 6g 26g 0mg 20mg 0g 0g
Dinner
Baby - Carrots, 0.5 Carrots 2 0g 0g 0g 0mg 3mg 0g 0g
Flik - Fresh Steamed Broccoli, 1 cup(s) 39 8g 0g 3g 0mg 37mg 2g 3g
Homemade - Steamed Chicken Breast, 100 gram 168 0g 6g 26g 0mg 20mg 0g 0g
Snacks
TOTAL: 1,574 34g 106g 122g 213mg 2,442mg 8g 15g
Armour - Vienna Sausage Original, 1 container (7.5 sausages

250 3g 20g 13g 100mg 1,175mg 0g 0g
ea.)
TOTAL: 1,574 34g 106g 122g 213mg 2,442mg 8g 15g
September 25, 2017
Breakfast
Trader Joe's - Swordfish Steaks, 5 oz 175 0g 8g 28g 56mg 125mg 0g 0g
Great Value - Peanut Butter, 2.5 Tbsp 250 9g 20g 11g 0mg 125mg 4g 3g
Lunch
Generic - Pure Leaf, Unsweetened, 128 fluid ounce 0 0g 0g 0g 0mg 227mg 0g 0g
Fiorucci - Pepperoni With Mozzarella Sticks, 1 container (8 pieces

600 4g 50g 34g 60mg 720mg 0g 0g
(85g) ea.)
Dinner
Calavo - Guacamole - Authentic Recipe, 8 Tbsp. (30g) 180 12g 16g 4g 0mg 460mg 0g 8g
Costco - Chicken Kabob, 2 skewers 150 3g 4g 24g 55mg 420mg 1g 0g
TOTAL: 1,594 31g 123g 103g 171mg 2,081mg 6g 14g
Food Notes
37-11=26g net carbs.
Cardiovascular
Fencing 358 20
TOTALS: 358 20 0 0 0
September 26, 2017
Breakfast
Calavo - Guacamole - Authentic Recipe, 8 Tbsp. (30g) 180 12g 16g 4g 0mg 460mg 0g 8g
Lunch
Pickles, cucumber, sour, 3 cup 51 11g 1g 2g 0mg 5,617mg 5g 6g
Salami - Salami, 1.5 ounce 111 1g 10g 5g 29mg 484mg 1g 0g
TOTAL: 1,528 34g 135g 109g 149mg 7,761mg 8g 19g
Pepperoni - Pepperoni, 1.5 ounce 99 3g 20g 26g 0mg 0mg 0g 1g
Fontal - Cheese, 4.5 ounce 467 0g 39g 30g 0mg 0mg 0g 0g
ranch dressing - Dressing, 1.5 fluid ounce 210 3g 21g 2g 15mg 390mg 2g 0g
TOTAL: 1,528 34g 135g 109g 149mg 7,761mg 8g 19g
September 27, 2017
Breakfast
Margaritaville (Correct) - Sunset Shrimp Scampi, 6 shrimp (4 oz) 280 4g 24g 11g 145mg 490mg 1g 0g
Lunch
Suncrest Farms - Pork Skins, 1.13 oz (14g) 180 0g 11g 18g 34mg 630mg 0g 0g
Generic - Brocolli - Steamed, 100 gram 35 7g 0g 2g 0mg 32mg 1g 3g
Homemade - Steamed Chicken Breast, 1.5 oz 71 0g 3g 11g 0mg 8mg 0g 0g
Dinner
Bicks - Hot Banana Pepper Rings (Pickled), 1 ounce 3 1g 0g 0g 0mg 416mg 0g 0g
Google - Sauerkraut, 4 ounce 22 5g 0g 1g 0mg 750mg 2g 3g
Cumberland Farms - Roller Grill, Jumbo Hotdog, 1.3 hotdog 455 5g 40g 17g 104mg 1,326mg 3g 0g
Snacks
P3 - Protein snack, 1 container 180 4g 13g 13g 35mg 450mg 0g 0g
TOTAL: 1,545 33g 121g 82g 318mg 4,202mg 10g 8g
Cardiovascular
Strength Training
Dumbbell Press, One-Arm, Palm-In 4 10 60
Flat Dumbbell Press 1 10 30
Triceps Pull-down 2 10 70
Machine Fly 2 10 170

TOTALS: 246 25 14 75 535
Squat 1 10 40
EXERCISES
Shoulder Shrug Calories Minutes Sets
2 Reps
15 Weight
140
Standing One-Arm Dumbbell Curl 2 10 25
TOTALS: 246 25 14 75 535
September 28, 2017

Breakfast
Spam Less Sodium - Spam Less Sodium, 168 gram 2 slice 540 3g 48g 21g 120mg 1,740mg 0g 0g
Lunch
Oscar Mayer P3 - Protein Pack, 1 package 170 3g 11g 14g 30mg 470mg 1g 1g
P3 - Protein Pack, 2 oz 170 4g 11g 13g 30mg 440mg 0g 1g
Dinner
Oscar Mayer - P3 Portable Protein Pack (Ham/cheese/almonds),

190 4g 14g 12g 35mg 420mg 0g 1g
1 package
Snacks
Sabra - Quacamole, 0.5 container (14 tbsp ea.) 175 14g 14g 4g 0mg 525mg 0g 7g
Expresco - Prosticks Mediterranean Style, 2 pack 300 6g 8g 46g 120mg 1,260mg 2g 0g
Volpi - Roltini - Mozzarella and Spicy Salami, 1 package 110 1g 8g 10g 30mg 350mg 0g 0g
TOTAL: 1,855 38g 130g 133g 735mg 5,337mg 4g 11g
September 29, 2017
Breakfast
Food Lion - Steak pinwheels, 3 each 780 3g 51g 63g 0mg 0mg 0g 0g
TOTAL: 780 3g 51g 63g 0mg 0mg 0g 0g
September 30, 2017
Lunch
Organic Girl - I Heart Baby Kale, 3 cups 25 5g 0g 2g 0mg 75mg 1g 2g
Cheese, feta, 1 cup, crumbled 396 6g 32g 21g 134mg 1,376mg 6g 0g
Girards - Greek Feta Dressing, 3 tablespoons 150 2g 17g 0g 0mg 390mg 2g 0g
Dinner
Smithfield - Low Sodium Bacon, 6 slices TOTAL: 1,122

240 14g
0g 93g
21g 61g
15g 824mg
60mg 3,221mg
510mg 11g
0g 2g
0g
Generic - 3 Fried Eggs In Butter, 0.5 Cup 251 1g 18g 19g 630mg 280mg 1g 0g
Snacks
Hannah's - Pickled Sausage, 1 Sausage (30g) 60 0g 5g 4g 0mg 590mg 1g 0g
TOTAL: 1,122 14g 93g 61g 824mg 3,221mg 11g 2g
October 1, 2017
Breakfast
Lunch
Kraft Velvetta Slices - Cheese Slices, 2 slice 80 6g 3g 6g 10mg 580mg 4g 0g
Smithfield - Low Sodium Bacon, 6 slices 240 0g 21g 15g 60mg 510mg 0g 0g
Generic - 3 Fried Eggs In Butter, 0.5 Cup 251 1g 18g 19g 630mg 280mg 1g 0g
Dinner
Expresco - Prosticks Mediterranean Style, 1 pack 150 3g 4g 23g 60mg 630mg 1g 0g
Wholey Guacamole - 100 Calorie Packs, 1 pouch 100 5g 9g 1g 0mg 200mg 0g 3g
Snacks
Sabra - Quacamole, 7 Tbsp 175 14g 14g 4g 0mg 525mg 0g 7g
Expresco - Prosticks Mediterranean Style, 1 pack 150 3g 4g 23g 60mg 630mg 1g 0g
TOTAL: 1,759 48g 127g 114g 887mg 5,693mg 17g 15g
Food Notes
48-20ish=28ish net carbs.
Cardiovascular
Elliptical Trainer 457 17
Stair-treadmill ergometer, general 81 3
Strength Training
Dumbbell Press, One-Arm, Palm-In 4 10 60
Flat Dumbbell Press 1 10 30
Triceps Pull-down 2 10 70
Machine Fly 2 10 170
Shoulder Shrug TOTALS: 538 20 17

2 85
15 715
140
Standing One-Arm Dumbbell Curl 2 10 25

Lat Pulldown 2 10 120
Squat 2 10 100
TOTALS: 538 20 17 85 715
October 2, 2017
Breakfast
Bird's Eye Veggie Made - Riced Cauliflower, 1 container (2.6 cups

88 11g 0g 7g 0mg 735mg 7g 7g
ea.)
Tasty Bite - Indian Kashmir Spinach (New), 1 container (10

220 12g 14g 12g 30mg 940mg 4g 6g
oz/142.g ea.)
Old Waynesboro - Country Ham, 8 oz 400 0g 22g 56g 220mg 3,100mg 0g 0g
Lunch
Fiorucci - Hard Salami Panino, 1 container (8 pieces ea.) 600 4g 50g 34g 60mg 720mg 0g 0g
TOTAL: 1,308 27g 86g 109g 310mg 5,495mg 11g 13g
Food Notes
6+4 breakfast = 10 net carbs
October 3, 2017
Breakfast
So Delicious - Organic Coconut Milk Unsweetened Vanilla, 8 fluid

45 1g 5g 0g 0mg 25mg 0g 0g
ounce
Pictsweet - Steamables Broccoli Florets, 120 g 49 7g 0g 3g 0mg 42mg 3g 4g
Margaritaville (Correct) - Sunset Shrimp Scampi, 1 container (12

560 8g 48g 22g 290mg 980mg 2g 0g
shrimp (4 oz) ea.)
Lunch
Snacks
Food Lion Fresh Deli - Sliced Swiss Cheese, 2 slice 160 2g 12g 12g 40mg 100mg 0g 0g
Fiorucci - Pepperoni, 2 oz. 260 2g 24g 12g 50mg 960mg 0g 0g
TOTAL: 1,334 25g 112g 58g 420mg 2,587mg 5g 7g
Food Notes
Breakfast=12g net carbs.
Supplements=1g net carbs
Other-6g net carbs
19 total net carbs
October 4, 2017
Breakfast
Food Lion - Cooked Ham Deli, 240 gram 212 4g 4g 38g 106mg 1,693mg 4g 0g
TOTAL: 669 13g 40g 64g 196mg 2,785mg 6g 3g
Food Lion - Swiss Cheese, 2 slice 160 2g 12g 12g 40mg 100mg 0g 0g
TOTAL: 669 13g 40g 64g 196mg 2,785mg 6g 3g
October 5, 2017
Breakfast
Food Lion - Cooked Ham Deli, 180 gram 159 3g 3g 29g 79mg 1,270mg 3g 0g
Lunch
Kraft Natural Cheese- - Finely Shredded Triple Cheddar, 60 gram 236 2g 19g 13g 54mg 364mg 0g 2g
Oscar Mayer - Premium All Beef Hot Dog, 2 hotdog 260 2g 0g 8g 0mg 0mg 0g 0g
Dinner
Fiorucci - Riserva Genoa Salami With Wine, 56 g (2 oz 230 1g 21g 10g 50mg 810mg 1g 0g
Snacks
Aspen Naturals - Beef Gelatin, 3 tbsp 68 0g 0g 14g 0mg 0mg 0g 0g
Lipton - Luscious Herbal Tea (Peach Mango), 2 Tea Bag 10 2g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,811 26g 115g 115g 293mg 3,679mg 9g 6g
October 6, 2017
Breakfast
Fiorucci - Riserva Genoa Salami With Wine, 78.4 g (2 oz 322 1g 29g 14g 70mg 1,134mg 1g 0g
Lunch
Mcdonald's - Mcdouble no Bun & no Ketchup, 2 Burger 460 6g 34g 36g 130mg 1,060mg 2g 2g
Dinner
TOTAL: 1,274 15g 83g 108g 220mg 2,683mg 6g 5g
Homemade - Steamed Chicken Breast, 4 oz 190 0g 7g 29g 0mg 23mg 0g 0g
Wholly Guacamole - Layered Dips (Spicy Pico Over Guacamole),

104 6g 7g 0g 0mg 416mg 3g 3g
0.33 container (18 tbsp (30 g) ea.)
TOTAL: 1,274 15g 83g 108g 220mg 2,683mg 6g 5g
October 7, 2017
Breakfast
Great Value - Uncured Franks, 2 frank 340 6g 30g 12g 60mg 1,000mg 2g 0g
Fiorucci - Riserva Genoa Salami With Wine, 56 g (2 oz 230 1g 21g 10g 50mg 810mg 1g 0g
Lunch
Hardees - Chili Dog No Bun, 145 g 270 3g 23g 12g 50mg 920mg 3g 1g
Hardee's - Double Cheeseburger (No Bun, No Ketchup, No

250 4g 19g 20g 70mg 570mg 3g 1g
Mustard), 2 patties
Dinner

104 6g 7g 0g 0mg 416mg 3g 3g
TOTAL: 1,559 22g 113g 107g 250mg 3,789mg 12g 5g
October 8, 2017
Breakfast
Fiorucci - Riserva Genoa Salami With Wine, 72.8 g (2 oz 299 1g 27g 13g 65mg 1,053mg 1g 0g
Lunch
Blue Diamond - Lightly Salted Almonds with Sea Salt, 1.5 oz--28
255 8g 24g 9g 0mg 60mg 2g 5g
almonds
Jack Links - All American Beef & Cheese, 2 pack (34g) 280 2g 22g 16g 60mg 1,120mg 0g 0g
Dinner
204 6g 19g 7g 0mg 48mg 1g 4g
almonds
food lion - angus roast beef, 8 ounces 240 0g 8g 40g 140mg 920mg 0g 0g
TOTAL: 1,590 24g 124g 107g 285mg 3,295mg 5g 12g
Snacks
187 6g 18g 7g 0mg 44mg 1g 3g
almonds
TOTAL: 1,590 24g 124g 107g 285mg 3,295mg 5g 12g
October 9, 2017
Breakfast
food lion - angus roast beef, 8 ounces 240 0g 8g 40g 140mg 920mg 0g 0g
Girards - Greek Feta Dressing, 3 3/10 tablespoons 165 2g 18g 0g 0mg 429mg 2g 0g
Lunch
Bojangles - Sausage, Egg, and Cheese (No Biscuit), 1 Pattie 375 2g 33g 16g 0mg 690mg 2g 0g
Dinner
Lettuce, green leaf, raw, 2 cup shredded 11 2g 0g 1g 0mg 20mg 1g 1g
Member's Mark - Sam's Club - Ranch Dressing, 2 ounce 283 2g 30g 0g 0mg 526mg 2g 0g
Butter - Salted, 3 tbsp(s) 305 0g 35g 0g 92mg 245mg 0g 0g
Usda Supertracker - Scallops, Broiled, Baked, or Grilled, W/o Fat,

279 6g 2g 54g 105mg 1,326mg 0g 0g
9 oz
Generic - Shrimp (Baked or Broiled), 6 ounce 262 2g 9g 42g 311mg 871mg 0g 0g
Snacks
Flounder - Flounder, 2 ounces 60 0g 3g 9g 28mg 145mg 0g 0g
Butter - Butter, 2 T. 200 0g 22g 0g 60mg 180mg 0g 0g
Grilled chicken - Chicken, 4 oz 100 1g 2g 22g 50mg 110mg 1g 0g
68 2g 6g 2g 0mg 16mg 0g 1g
almonds
TOTAL: 2,691 33g 195g 201g 853mg 6,246mg 14g 7g
Cardiovascular
Fencing 506 30
TOTALS: 506 30 0 0 0
October 10, 2017
TOTAL: 2,021 38g 161g 108g 626mg 2,980mg 17g 12g
Breakfast
Harris Teeter - Bacon, 4 slices 107 0g 8g 7g 20mg 387mg 0g 0g
Medium Eggs - 2 Eggs, Scrambled With Butter, 183 grams 327 3g 27g 18g 507mg 31mg 2g 0g
Girards - Greek Feta Dressing, 3 3/10 tablespoons 165 2g 18g 0g 0mg 429mg 2g 0g
Lunch

104 6g 7g 0g 0mg 416mg 3g 3g
Fiorucci - Sandwich Pepperoni, 1 oz. 130 1g 12g 5g 25mg 500mg 1g 0g
Dinner
Great Value - Uncured Franks, 1 frank 170 3g 15g 6g 30mg 500mg 1g 0g
85 3g 8g 3g 0mg 20mg 1g 2g
almonds
Snacks
Blue Diamond - Lightly Salted Almonds with Sea Salt, 1 oz--28

170 5g 16g 6g 0mg 40mg 1g 3g
almonds
TOTAL: 2,021 38g 161g 108g 626mg 2,980mg 17g 12g
October 11, 2017
Breakfast
85 3g 8g 3g 0mg 20mg 1g 2g
almonds
Great Value - Sharp Cheddar, 30 gram 116 1g 10g 7g 26mg 190mg 0g 0g
Fiorucci - Pepperoni, 2.2 oz. 286 2g 26g 13g 55mg 1,056mg 0g 0g
Lunch
Zaxby's - Grilled Chicken Breast, 6 ounce 192 2g 4g 37g 102mg 1,042mg 1g 0g

170 5g 16g 6g 0mg 40mg 1g 3g
almonds
Dinner
TOTAL: 1,593 33g 111g 124g 326mg 3,231mg 11g 13g
Guacamole - Guacamole, 1 container 100 5g 9g 1g 0mg 170mg 1g 3g
Generic - Lettuce (Iceberg), 1 cup shredded (72 g) 10 2g 0g 1g 0mg 7mg 1g 1g
Restaurant - Pork Chile Verde, 10.5 oz 361 11g 18g 37g 103mg 410mg 6g 3g
Snacks
68 2g 6g 2g 0mg 16mg 0g 1g
almonds
TOTAL: 1,593 33g 111g 124g 326mg 3,231mg 11g 13g
Cardiovascular
Fencing 337 20
TOTALS: 337 20 0 0 0
October 12, 2017
Breakfast
Foster Farms - Turkey Bologna, 1 Slice 60 0g 5g 4g 25mg 300mg 0g 0g

158 9g 11g 0g 0mg 630mg 5g 5g
Cooked, Steam - Chicken Breast, 4 ounce 248 0g 14g 28g 0mg 76mg 0g 0g
Lunch

170 5g 16g 6g 0mg 40mg 1g 3g
almonds
Dinner
Silk - Unsweetened Coconut Milk, 2 cup 90 2g 8g 0g 0mg 70mg 2g 0g
Meat - Pepperoni, 1 oz 120 0g 10g 4g 30mg 370mg 0g 0g
Kfc - Extra Crispy Thigh (Skin and Breading Removed), 4 ounce 203 0g 11g 25g 0mg 1mg 0g 0g
Kfc - Extra Crispy Chicken Breast With Beading and Skin

232 0g 7g 41g 122mg 668mg 0g 0g
Removed, 1 piece
Snacks
68 2g 6g 2g 0mg 16mg 0g 1g
almonds
TOTAL: 1,489 20g 98g 122g 547mg 2,301mg 8g 9g
October 13, 2017
Breakfast
TOTAL: 1,403 22g 107g 76g 355mg 3,492mg 4g 7g
Fiorucci - Pepperoni, 2.2 oz. 286 2g 26g 13g 55mg 1,056mg 0g 0g
Margaritaville - Island Lime Shrimp (Correct), 4 oz (6 shrimp) 240 5g 11g 12g 115mg 330mg 2g 0g
Lunch
85 3g 8g 3g 0mg 20mg 1g 2g
almonds
Starkist - Tuna in Water (Canned), 1.5 container (0.50 cup) 150 0g 3g 30g 75mg 540mg 0g 0g
Hellman - Mayonnaise, 25 gram 173 0g 19g 0g 10mg 173mg 0g 0g
Wholly - 100 Calorie Guacomle, 1 PACK 100 5g 9g 1g 0mg 170mg 0g 3g
Dinner
Armour - Vienna, 1 container (7.5 sauages) 250 3g 20g 13g 100mg 1,175mg 0g 0g
Snacks
119 4g 11g 4g 0mg 28mg 1g 2g
almonds
TOTAL: 1,403 22g 107g 76g 355mg 3,492mg 4g 7g
October 14, 2017
Breakfast
Birds Eye - Rice Cauliflower, 205 gram 63 8g 0g 5g 0mg 525mg 5g 5g
Tasty Bites - Kashmir Spinach, 1/2 pack 90 7g 5g 5g 0mg 510mg 1g 3g
Lunch
Fiorucci - Hard Salami Panino, 4 pieces 300 2g 25g 17g 30mg 360mg 0g 0g
Nathan's - Beef Hot Dog, 1 Hot Dog 150 1g 13g 6g 30mg 410mg 0g 0g
Johnsonville - Smoked Brats, 1 link (2.3 oz=66 g) 200 2g 18g 8g 40mg 600mg 1g 0g
Dinner
Fiorucci - Hard Salami Panino, 4 pieces 300 2g 25g 17g 30mg 360mg 0g 0g
Johnsonville - Smoked Brats, 1 link (2.3 oz=66 g) 200 2g 18g 8g 40mg 600mg 1g 0g
Snacks
TOTAL: 1,933 32g 161g 82g 230mg 5,005mg 11g 12g
TOTALS: 349 20 0 0 0
Cardiovascular
Chopping wood 349 20
TOTALS: 349 20 0 0 0
October 15, 2017
Breakfast
Kirkland - Bacon, 3 slice(s) 120 0g 9g 9g 30mg 525mg 0g 0g
Eggs - Large Egg - Scrambled, 3 Egg - Scrambled 273 3g 21g 18g 507mg 264mg 2g 0g
Lunch
Dinner
Snacks
TOTAL: 1,577 24g 131g 88g 708mg 6,374mg 15g 8g
October 16, 2017
Breakfast
Messick's Farm Market - Mild Pickled Okra, 2 Two pods (28g) 30 6g 0g 0g 0mg 500mg 4g 3g
Butter - Salted, 1 tbsp 102 0g 12g 0g 31mg 82mg 0g 0g
Harris Teeter - Premium Bacon-hickory Smoked, 0.6 container

336 0g 29g 24g 72mg 1,200mg 0g 0g
(16 fried slices ea.)
Lunch
TOTAL: 1,836 28g 151g 106g 1,168mg 5,702mg 14g 7g
Dinner
Atkins - Farmhouse Style Sausage Scramble, 1 bowl (Net Carbs) 360 7g 29g 21g 395mg 960mg 2g 1g
Snacks
TOTAL: 1,836 28g 151g 106g 1,168mg 5,702mg 14g 7g
Food Notes
20 hour day.
October 17, 2017
Breakfast
Johnsonville - Stadium Brat, 2 link 440 6g 40g 18g 90mg 1,020mg 2g 0g
Lunch
Dinner
43 1g 4g 2g 0mg 10mg 0g 1g
almonds
Jack Links - Teriyaki Beef Steak, 36.4 g 85 6g 1g 14g 33mg 546mg 0g 0g
Eggs - Egg White Hard Boiled, 1 Egg White 17 0g 0g 4g 0mg 50mg 0g 0g
Snacks

170 5g 16g 6g 0mg 40mg 1g 3g
almonds
TOTAL: 1,585 33g 134g 79g 398mg 3,476mg 9g 6g
October 18, 2017
Breakfast
Dinner
TOTAL: 1,634 21g 130g 105g 786mg 5,569mg 7g 2g
Phil's - Philly Cheesesteak, No Bun, 0.5 sandwich 180 4g 10g 18g 0mg 0mg 0g 0g
Bologna, pork, 5 slice, medium (4-1/2" dia x 1/8" thick) (1 oz) 346 1g 28g 21g 83mg 1,270mg 0g 0g
Smithfield - Country Ham Center Slices, 4 oz 220 0g 14g 28g 106mg 2,550mg 0g 0g
TOTAL: 1,634 21g 130g 105g 786mg 5,569mg 7g 2g
October 19, 2017
Snacks
Quick Add - MyFitnessPal Premium, 1 serving(s) 1,600 0g 0g 0g 0mg 0mg 0g 0g
TOTAL: 1,600 0g 0g 0g 0mg 0mg 0g 0g
October 20, 2017
Snacks
Cardiovascular
Fencing 2,025 120
TOTALS: 2,025 120 0 0 0
October 21, 2017
Snacks
Quick Add - MyFitnessPal Premium, 1 serving(s) 500 0g 0g 0g 0mg 0mg 0g 0g
Cardiovascular
Fencing 2,025 120
TOTALS: 2,025 120 0 0 0
October 22, 2017
Breakfast
Eggs - Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
Kirkland - Bacon, 2 slices (18g) 80 0g 6g 6g 20mg 350mg 0g 0g
Margherita - Hard Salami, 24 slices 440 4g 36g 24g 100mg 2,000mg 4g 0g
Blue Diamond - Almonds - Smokehouse, 28 g 170 5g 16g 6g 0mg 150mg 1g 3g
Lunch
Taylor Organic - Baby Spinach, 2 Cups 20 3g 0g 2g 0mg 65mg 0g 2g
Atkins - Crustless Chicken Pot Pie, 1 Bowl 330 8g 22g 22g 95mg 880mg 2g 3g
213 6g 20g 8g 0mg 50mg 1g 4g
almonds
Dinner
Orca Bay - Wild Caught Swordfish, 4 oz (113g) 160 0g 8g 22g 75mg 90mg 0g 0g
TOTAL: 1,954 34g 148g 127g 505mg 4,369mg 11g 15g
October 23, 2017
Breakfast
Fresh - Baby Spinach - Raw, 3 cup 21 3g 0g 2g 0mg 66mg 0g 2g

170 5g 16g 6g 0mg 40mg 1g 3g
almonds
Great Value - Uncured Franks, 1 frank 170 3g 15g 6g 30mg 500mg 1g 0g
Orca Bay - Wild Caught Swordfish, 4 oz (113g) 160 0g 8g 22g 75mg 90mg 0g 0g
Lunch
Dinner
Generic - Ground Beef 73% / 27%, 12 oz 1,050 0g 90g 57g 285mg 225mg 0g 0g
President - Feta Crumbled Cheese, 28 grams 70 1g 5g 5g 20mg 260mg 0g 0g
Caroll Shelby's Original Texas Brand - Chili Kit - No Masa, 6

104 20g 2g 4g 0mg 3,960mg 0g 0g
Tbsp. (19g) dry mix
TOTAL: 2,060 34g 163g 119g 410mg 6,711mg 6g 5g
October 24, 2017
Breakfast
Animal fat, bacon grease, 1 fluid ounce 231 0g 26g 0g 25mg 39mg 0g 0g
Scrambled Egg - 1 Medium Scrambled Egg, 3 scrambled egg 210 0g 13g 18g 558mg 185mg 1g 0g
Smithfield - Hometown Original Bacon, 6 slices (19 g) 300 0g 24g 15g 60mg 1,080mg 0g 0g
Lunch
Okra Pickles - Talk O'texas - Okra Pickles, 6 pieces 15 3g 0g 0g 0mg 1,050mg 0g 3g
Dinner
Cracker Barrel Buttermilk Caesar Dressing - Buttermilk Caesar

230 2g 23g 2g 25mg 620mg 1g 0g
Dressing, 2 oz.
Cracker Barell - Broccoli Steamed, 1 bowl 40 6g 0g 4g 0mg 10mg 0g 4g
Cracker Barrel Country Store - Mixed Green Side Salad Without

15 3g 0g 1g 0mg 5mg 0g 1g
Dressing, 1 serving
Cracker Barrel - Grilled Pork Chop, 9.2 oz (1 chop) 299 0g 10g 53g 126mg 483mg 0g 0g
Snacks
Caroll Shelby's Original Texas Brand - Chili Kit - No Masa, 1

17 3g 0g 1g 0mg 660mg 0g 0g
Tbsp. (19g) dry mix
Generic - Ground Beef 73% / 27%, 1.25 oz 109 0g 9g 6g 30mg 23mg 0g 0g
TOTAL: 1,641 21g 117g 111g 853mg 5,896mg 3g 8g
October 25, 2017
Breakfast
Scrambled Egg - 1 Medium Scrambled Egg, 3 scrambled egg 210 0g 13g 18g 558mg 185mg 1g 0g
Lunch
Pork - Fresh, loin, whole, cooked, roasted, 5.5 ounce 386 0g 23g 42g 128mg 92mg 0g 0g
Trader Joe's - Baby Spinach, 2 cups 10 2g 0g 1g 0mg 33mg 0g 1g

TOTAL: 1,568 10g 121g 100g 806mg 4,730mg 9g 3g
Cabbage - Cooked, Boiled, 3 ounce 20 5g 0g 1g 0mg 7mg 2g 2g
Snacks
TOTAL: 1,568 10g 121g 100g 806mg 4,730mg 9g 3g
October 26, 2017
Breakfast
Green Giant - Broccoli & Cauliflower Medley, 120 gram 35 6g 0g 3g 0mg 35mg 1g 3g
Land O Frost - Shaved Black Forest Ham, 12 slices 108 1g 6g 11g 36mg 708mg 1g 0g
Johnsonville - Smoked Brats, 2 link (2.3 oz=66 g) 400 4g 36g 16g 80mg 1,200mg 2g 0g
Lunch
Pork - Fresh, loin, whole, cooked, roasted, 2 ounce 141 0g 8g 15g 46mg 33mg 0g 0g
Plain - Shredded Chicken Breast, 1.25 ounce 58 1g 1g 11g 22mg 27mg 0g 0g
Kirkland - Bacon, 1.25 ounce 157 0g 12g 12g 39mg 689mg 0g 0g
Hidden Valley - Ranch Homestyle, 1.25 fluid ounce 175 3g 18g 1g 13mg 325mg 1g 0g
Cheese, cream, 1.25 fluid ounce 124 1g 12g 2g 40mg 132mg 1g 0g
Cabbage - Cooked, Boiled, 3 ounce 20 5g 0g 1g 0mg 7mg 2g 2g
Snacks
Munchies peanuts salted - Peanuts, 1 package 260 8g 22g 13g 0mg 190mg 2g 4g
TOTAL: 1,703 29g 130g 106g 276mg 5,116mg 13g 9g
Cardiovascular
TOTALS: 232 25 0 0 0
October 27, 2017
Breakfast
Lunch
Morton - Lite Salt, 2.8 g (0.25 tsp) 0 0g 0g 0g 0mg 580mg 0g 0g
Louana - Peanut Oil, 30 gram 257 0g 30g 0g 0mg 0mg 0g 0g
Great Value - Lean Ground Beef 93/7, 8 oz 340 0g 16g 46g 130mg 140mg 0g 0g
Mccormick - Cayenne Pepper, 1 tbsp(s) 18 3g 1g 1g 0mg 3mg 1g 2g
Spices, cumin seed, 2 tbsp, whole 45 5g 3g 2g 0mg 20mg 0g 1g
Spices, chili powder, 3 tbsp 63 11g 3g 3g 0mg 645mg 2g 8g
TOTAL: 1,673 27g 128g 113g 347mg 3,193mg 6g 12g
Dinner
Kirkland - Bacon, 1.75 ounce 220 0g 17g 17g 55mg 965mg 0g 0g
Hidden Valley - Ranch Homestyle, 1.25 fluid ounce 175 3g 18g 1g 13mg 325mg 1g 0g
TOTAL: 1,673 27g 128g 113g 347mg 3,193mg 6g 12g
October 28, 2017
Breakfast
Almonds - Blue Diamond Almonds Lightly Salted, 0.5 oz.(about

85 3g 8g 3g 0mg 20mg 1g 2g
28 nuts)
Kirkland - Bacon, 2 ounce 252 0g 19g 19g 63mg 1,102mg 0g 0g
Hidden Valley - Ranch Homestyle, 2 fluid ounce 280 4g 28g 2g 20mg 520mg 2g 0g
Lunch
Generic - Shrimp (Baked or Broiled), 3 ounce 131 1g 4g 21g 156mg 435mg 0g 0g
Frank's Redhot - Buffalo Chicken Dip, 0.5 cup 288 5g 22g 16g 72mg 0mg 0g 1g
Dinner
Pork - Fresh, loin, whole, cooked, roasted, 4 ounce 281 0g 17g 31g 93mg 67mg 0g 0g
Snacks
Jack Links - Original Beef Stick .80 oz, 1 stick 110 2g 9g 6g 25mg 430mg 1g 0g
Penrose Red Hot Sausage - Big Mama Pickled Sausage, 1

160 1g 12g 10g 50mg 1,500mg 0g 2g
sausage 2.4 oz
TOTAL: 1,951 22g 147g 135g 603mg 4,392mg 6g 5g
Food Notes
21 hour day.
October 29, 2017
Breakfast
Louana - Peanut Oil, 10 gram 86 0g 10g 0g 0mg 0mg 0g 0g
Great Value - Peanut Butter, Crunchy, 2 Tbsp (32grams) 180 8g 15g 7g 0mg 130mg 3g 2g
TOTAL: 635 8g 47g 47g 122mg 218mg 3g 2g
October 30, 2017
Breakfast
Almonds - Blue Diamond Almonds Lightly Salted, 0.67 oz.(about

114 3g 11g 4g 0mg 27mg 1g 2g
28 nuts)
Johnsonville - Beef Brats, 2 link 57g (appx 2 oz) 360 6g 32g 14g 70mg 1,100mg 2g 0g
Lunch
Atkins - Chicken & Broccoli Alfredo, 1 Tray 330 9g 20g 26g 95mg 1,070mg 1g 4g
President - Feta Cheese, 1.2 oz. 84 1g 6g 6g 24mg 312mg 0g 0g
Snacks
TOTAL: 1,079 23g 79g 69g 189mg 3,715mg 7g 8g
October 31, 2017
Breakfast
Spices - Crushed Red Pepper Flakes, 1 tbsp(s) 18 3g 1g 1g 0mg 2mg 1g 2g
Starkist - Tuna in Water (Canned), 1 container (0.50 cup) 100 0g 2g 20g 50mg 360mg 0g 0g
Mayo - Hellmans Real, 2.5 tbsp(s) 222 0g 25g 0g 12mg 222mg 0g 0g
Lunch
Food Lion - Natural Swiss Cheese, 2 oz 200 2g 16g 16g 50mg 120mg 0g 0g
Johnsonville - Beef Brats, 1 link 57g (appx 2 oz) 180 3g 16g 7g 35mg 550mg 1g 0g
Carando - Uncured Pepperoni, 8 slices (28g) 280 2g 8g 12g 60mg 1,000mg 0g 0g
Snacks
Food Lion - Roasted & Salted Almonds, 0.25 oz 43 1g 4g 2g 0mg 30mg 0g 1g
Food Lion - Roasted & Salted Almonds, 1 oz 170 5g 15g 6g 0mg 120mg 1g 3g
TOTAL: 1,513 22g 111g 81g 207mg 3,347mg 6g 9g
November 1, 2017
TOTAL: 1,876 31g 153g 97g 272mg 4,578mg 13g 7g
Breakfast
Carando - Uncured Pepperoni, 4 slices (28g) 140 1g 12g 6g 30mg 500mg 0g 0g
Lunch
Land O Frost - Shaved Black Forest Ham, 22 slices 198 2g 11g 20g 66mg 1,298mg 2g 0g
Carando - Thinly Sliced Pancetta, 2 slice (21g) 200 0g 20g 4g 30mg 520mg 0g 0g
Dinner
Oil - Peanut, 2.2 tablespoon 263 0g 30g 0g 0mg 0mg 0g 0g
Land O Frost - Shaved Black Forest Ham, 22 slices 198 2g 11g 20g 66mg 1,298mg 2g 0g
Great Value - Peanut Butter, Crunchy, 70 gram 394 18g 33g 15g 0mg 284mg 7g 4g
Snacks
Carando - Thinly Sliced Pancetta, 2 slice (21g) 200 0g 20g 4g 30mg 520mg 0g 0g
TOTAL: 1,876 31g 153g 97g 272mg 4,578mg 13g 7g
November 2, 2017
Breakfast
Shredded sharp cheddar cheese - Cheese, 0.5 cup 165 2g 14g 11g 45mg 270mg 0g 0g
Egg - Egg, 3 large 215 1g 14g 19g 558mg 213mg 1g 0g
Generic - Diced Ham, 0.66 cup (64.0 g) 185 5g 5g 26g 79mg 1,426mg 5g 0g
Dinner
Kraft - Classic Caesar Dressing, 2 fluid ounce 160 4g 16g 2g 20mg 540mg 2g 0g
Cheese - Parmesan, grated, 0.33 cup 142 1g 9g 13g 29mg 505mg 0g 0g
Grilled chicken - Breast Strips, 6 ounce 223 0g 4g 45g 91mg 790mg 0g 0g
Dole - Leafy Romaine Lettuce, 6 cups 45 9g 0g 3g 0mg 30mg 3g 6g
TOTAL: 1,339 22g 85g 119g 883mg 3,938mg 11g 6g
November 3, 2017
Breakfast
Applegate Naturals - Uncured Genoa Salami, 2 oz - 6 slices 200 0g 14g 16g 40mg 960mg 0g 0g
Blackberries - Raw, 1.2 oz 52 12g 1g 2g 0mg 1mg 6g 6g
Mini Baby Bell Cheese-- Gouda - Cheese, 1 piece (21g) 80 0g 6g 5g 20mg 170mg 0g 0g
TOTAL: 1,275 22g 93g 85g 273mg 2,439mg 7g 10g
Lunch
Smithfield Chicken and Bbq - Shredded Pork Bbq, 1.2 cup 702 1g 51g 55g 213mg 1,164mg 0g 0g
Smithfield Bbq - Coleslaw, 1 fluid ounce 37 3g 3g 0g 0mg 0mg 0g 0g
Snacks
TOTAL: 1,275 22g 93g 85g 273mg 2,439mg 7g 10g
November 4, 2017
Breakfast
Blackberries - Raw, 1 oz 43 10g 0g 1g 0mg 1mg 5g 5g
Applegate Naturals - Uncured Genoa Salami, 1 oz - 6 slices 100 0g 7g 8g 20mg 480mg 0g 0g
Nathan's - Original beef steak patties, 1 patty 270 1g 21g 18g 75mg 580mg 1g 0g
Lunch
Kroger - Canola Oil, 1 tbsp 120 0g 14g 0g 0mg 0mg 0g 0g
Blue Diamond - Almonds (Roasted Salted), 1 oz 170 5g 16g 6g 0mg 85mg 1g 3g
Kroger - Fried Okra, 0.5 fluid ounce 10 2g 0g 0g 0mg 52mg 0g 0g
Sweet potato, raw, unprepared, 0.13 sweetpotato, 5" long 15 3g 0g 0g 0mg 9mg 1g 1g
Seared Scallop - Scallops, 3 oz 95 5g 1g 17g 35mg 260mg 0g 0g
Generic - Shrimp, 3.5 ounces 100 0g 2g 21g 0mg 468mg 0g 0g
Snacks
Blue Diamond - Almonds (Roasted Salted), 1.5 oz 255 8g 24g 9g 0mg 128mg 2g 5g
TOTAL: 1,238 34g 90g 84g 130mg 2,653mg 11g 14g
November 5, 2017
Breakfast
Applegate Naturals - Uncured Genoa Salami, 1.2 oz - 6 slices 120 0g 8g 10g 24mg 576mg 0g 0g
Lunch
Frigo Cheeseheads - Beef Stick (J), 42 g 180 2g 16g 8g 40mg 640mg 0g 0g
TOTAL: 1,413 26g 115g 73g 244mg 2,987mg 9g 11g
Frigo Cheeseheads - Wisconsin Snacking Cheese (Colby Jack),

200 0g 16g 12g 50mg 300mg 0g 0g
2 piece
Snacks
TOTAL: 1,413 26g 115g 73g 244mg 2,987mg 9g 11g
November 6, 2017
Breakfast
Sea pak - Shrimp Scampi, 4 oz 240 3g 18g 15g 150mg 440mg 1g 0g
Simply Balanced - Almond Butter - Almond Butter, 1 fluid ounce 190 7g 17g 7g 0mg 0mg 2g 3g
Lunch
Food Lion - Natural Swiss Cheese, 1.5 oz 150 2g 12g 12g 38mg 90mg 0g 0g
Salami - Salami, 104 gram 400 2g 28g 32g 72mg 1,184mg 2g 0g
Dinner
Fiorucci - Pepperoni, 3 oz. 390 3g 36g 18g 75mg 1,440mg 0g 0g
Dressing - Italian, 1 fluid ounce 80 4g 7g 0g 5mg 340mg 4g 0g
Onions, raw, 1 slice, medium (1/8" thick) 6 1g 0g 0g 0mg 1mg 1g 0g
Walmart - Tomato, 0.66 tomato 15 3g 0g 0g 0mg 4mg 2g 1g
Mt Olive - Pepperocini, 1 oz. 28g 10 1g 0g 0g 0mg 450mg 0g 0g
Lettuce - Iceburg, 3 cup 24 3g 0g 2g 0mg 18mg 3g 3g
Cheese, feta, 4 oz(s) 299 5g 24g 16g 101mg 1,040mg 5g 0g
Snacks
Blue Diamond - Almonds (Roasted Salted), 1.2 oz 204 6g 19g 7g 0mg 102mg 1g 4g
TOTAL: 2,278 41g 182g 127g 516mg 5,689mg 22g 11g
November 7, 2017
Breakfast
Dinner
Salami - Salami, 78 gram 300 2g 21g 24g 54mg 888mg 2g 0g
TOTAL: 986 28g 70g 60g 169mg 1,895mg 14g 13g
Snacks
TOTAL: 986 28g 70g 60g 169mg 1,895mg 14g 13g
November 8, 2017
Breakfast
Nathan's - Bun Length Hot Dog, 2 Link 340 2g 32g 12g 70mg 1,280mg 0g 0g
Salami - Salami, 26 gram 100 1g 7g 8g 18mg 296mg 1g 0g
Lunch
Frigo Cheeseheads - Wisconsin Snacking Cheese (Colby Jack),

100 0g 8g 6g 25mg 150mg 0g 0g
1 piece
Frigo Cheeseheads - Beef Stick (J), 21 g 90 1g 8g 4g 20mg 320mg 0g 0g
Dinner
Johnsonville - Cheddarwurst (Correct), 1 link 260 3g 21g 13g 0mg 700mg 1g 0g
Boar's Head Haverti - Cheese, 1 Oz 110 0g 10g 6g 35mg 210mg 0g 0g
Market Pantry - Rotisserie Seasoned Chicken Breast, 4.5 oz 135 5g 5g 20g 56mg 1,215mg 2g 0g
Snacks
Slim Jim Big Boss - 2x Cheese & Beef Stick, 0.75 package 225 2g 18g 15g 49mg 885mg 2g 1g
TOTAL: 1,863 34g 151g 105g 273mg 6,407mg 15g 12g
November 9, 2017
Breakfast
Johnsonville - Cheddarwurst (Correct), 2 link 520 6g 42g 26g 0mg 1,400mg 2g 0g
Market Pantry - Rotisserie Seasoned Chicken Breast, 4.5 oz 135 5g 5g 20g 56mg 1,215mg 2g 0g
Lunch
Wendys - Double Stack No Bun (According to Website), 1 burger 270 2g 20g 21g 90mg 860mg 1g 0g
Wendy's - Simply Dressed Caesar Dressing, 2 Packet 160 2g 16g 2g 30mg 360mg 2g 0g
Grilled chicken - Chicken, 3 oz 75 1g 2g 17g 38mg 83mg 1g 0g
TOTAL: 1,868 35g 146g 113g 294mg 5,022mg 16g 9g
Wendy's - Caesar Side Salad - No Croutons, No Tomato, 1 salad 150 4g 12g 6g 30mg 320mg 2g 2g
Dinner
Cracker Barrel* - Garlic & Herb Cheddar Cheese Sticks, 21 g 80 1g 7g 5g 20mg 135mg 0g 0g
Market Pantry - Hard Salami, 6 slices 120 1g 10g 6g 30mg 490mg 1g 0g
Snacks
Blue Diamond - Sweet Thai Chili almonds, 0.4 oz 68 2g 6g 2g 0mg 44mg 1g 1g
Blue Diamond - Sweet Thai Chili almonds, 1 oz 170 5g 15g 6g 0mg 110mg 2g 3g
TOTAL: 1,868 35g 146g 113g 294mg 5,022mg 16g 9g
November 10, 2017
Breakfast
Lunch
Butter - Unsalted, 2 tbsp(s) 203 0g 23g 0g 61mg 3mg 0g 0g
Breakfast Ham - Ham, 4 piece 360 2g 14g 18g 60mg 1,220mg 2g 0g
Dinner
Mt Olive - Kosher Dill Pickle, 56 g (1 oz about 1/2 pickle) 10 2g 0g 0g 0mg 520mg 0g 0g
Butter - Unsalted, 1 tbsp(s) 102 0g 12g 0g 31mg 2mg 0g 0g
Breakfast Ham - Ham, 4 piece 360 2g 14g 18g 60mg 1,220mg 2g 0g
Snacks
TOTAL: 1,830 19g 130g 78g 392mg 5,270mg 8g 3g
November 11, 2017
Breakfast
Kraft - Shredded Sharp Cheddar Cheese, 4 fluid ounce 220 2g 18g 12g 50mg 360mg 0g 0g
Old Waynesboro - Country Ham, 2.75 oz 138 0g 8g 19g 76mg 1,066mg 0g 0g
Dinner
Meat - Pepperoni, 3 oz 360 0g 30g 12g 90mg 1,110mg 0g 0g
TOTAL: 2,755 30g 222g 146g 1,028mg 4,461mg 10g 11g
Beef tips - Beef tips, 8 oz 500 0g 36g 42g 0mg 130mg 0g 0g
Smoked - Sausage, 2 oz 180 3g 15g 6g 35mg 510mg 0g 0g
Homemade - Savory Toasted Cheese, 500 grams 750 13g 63g 28g 188mg 875mg 5g 5g
Snacks
TOTAL: 2,755 30g 222g 146g 1,028mg 4,461mg 10g 11g
Cardiovascular
Fencing 955 60
TOTALS: 955 60 0 0 0
November 12, 2017
Breakfast
Birds Eye - Cauliflower Mash, 0.5 container (354 gram (1/2 cup)
90 9g 5g 3g 0mg 735mg 3g 5g
ea.)
Old Waynesboro - Country Ham, 2.25 oz 113 0g 6g 16g 62mg 872mg 0g 0g
Lunch
Mcdonald's - Sausage, Egg, & Cheese Biscuit (No Bread), 3.1 oz 340 3g 29g 16g 0mg 630mg 0g 0g
Slim Jim - Mini, 2 stick 80 3g 7g 4g 15mg 278mg 1g 0g
Snacks
TOTAL: 1,088 36g 86g 55g 77mg 3,195mg 10g 16g
November 13, 2017
Breakfast
President - Feta Crumbled Cheese, 2 oz. , 28 grams 140 2g 10g 10g 40mg 520mg 0g 0g
Smithfield - Bacon, 6 fried slices 240 0g 21g 15g 60mg 930mg 0g 0g
TOTAL: 2,807 40g 219g 183g 1,207mg 6,136mg 11g 16g
90 9g 5g 3g 0mg 735mg 3g 5g
ea.)
Lunch
Perdue Chicken - Chicken Breast Grilled, 8 oz 320 0g 5g 69g 173mg 200mg 0g 0g
Dukes - Mayo, 1.75 tbsp 175 0g 21g 0g 18mg 131mg 0g 0g
Kraft - Shredded Sharp Cheddar Cheese, 0.75 cup 330 3g 27g 18g 75mg 540mg 0g 0g
Texas Pete - Original Hot Sauce, 32 g (1 tsp.) 0 0g 0g 0g 0mg 720mg 0g 0g
Dinner
Mcdonald's - Double Cheeseburger (No Bun), 2 Cheeseburger 560 6g 42g 40g 160mg 1,300mg 2g 2g
Snacks
TOTAL: 2,807 40g 219g 183g 1,207mg 6,136mg 11g 16g
November 14, 2017
Breakfast
Mezzetta- - -italian Mix Giardiniera, 5 pieces (32g) 5 1g 0g 0g 0mg 410mg 0g 0g
Steak - T-Bone, 16 oz 800 0g 33g 118g 244mg 320mg 0g 0g
Lunch
Fiorucci - Pepperoni Panino, 4 pieces 300 2g 25g 17g 30mg 360mg 0g 0g
Dinner
Fiorucci - Pepperoni Panino, 4 pieces 300 2g 25g 17g 30mg 360mg 0g 0g
Snacks
TOTAL: 1,898 16g 132g 160g 365mg 1,728mg 4g 6g
November 15, 2017
Breakfast
Meat - Pepperoni, 1 oz 120 0g 10g 4g 30mg 370mg 0g 0g
Johnsonville - Better With Cheddar Smoked Sausage, 2 link 400 4g 34g 16g 80mg 1,240mg 2g 0g
Lunch
TOTAL: 1,205 19g 92g 72g 225mg 4,255mg 8g 6g
Hardee's - Biig Hot Ham 'n Cheese No Bun, 1 portion 260 3g 14g 30g 85mg 2,040mg 3g 0g
Dinner
P3 - Protein Pack, 2 oz 170 4g 11g 13g 30mg 440mg 0g 1g
Snacks
TOTAL: 1,205 19g 92g 72g 225mg 4,255mg 8g 6g
November 16, 2017
Breakfast
Birds Eye Steamfresh - Broccoli & Cauliflower, 4.38 + cup (86 g) 88 14g 0g 4g 0mg 88mg 7g 7g
Food Lion - Steak pinwheels, 1.5 each 390 2g 26g 32g 0mg 0mg 0g 0g
Lunch
Blue Moon - Bottled Beer, 6 oz 84 7g 0g 1g 0mg 0mg 1g 0g
ranch dressing - Dressing, 3 fluid ounce 420 6g 42g 3g 30mg 780mg 3g 0g
Pickles, cucumber, sour, 1.5 cup 26 5g 0g 1g 0mg 2,809mg 2g 3g
Publix - Fried Wings Unbreaded, 7 wing 560 0g 35g 63g 0mg 0mg 0g 0g
Dinner
Beef - Hamburger, 4 oz 200 0g 11g 22g 0mg 0mg 0g 0g
Boar's Head - American Cheese, 1 oz 110 1g 9g 6g 25mg 350mg 0g 0g
Dole - Leafy Romaine Lettuce, 2 cups 15 3g 0g 1g 0mg 10mg 1g 2g
TOTAL: 2,253 38g 165g 133g 55mg 4,037mg 14g 12g
November 17, 2017
Breakfast
President - Feta Crumbled Cheese, 4 oz(s) 283 4g 20g 20g 81mg 1,053mg 0g 0g
Smithfield - Bacon, 7 fried slices 280 0g 25g 18g 70mg 1,085mg 0g 0g
Lunch
Land O Frost - Smoked Turkey Deli Shaved Chopped Pressed

203 0g 14g 23g 90mg 1,553mg 0g 0g
Cooked, 20.25 slices (57g)
Ken's Steakhouse - Creamy Caesar Dressing, 2 tablespoon 170 1g 19g 1g 15mg 260mg 1g 0g
Market Side - Spring Mix, 0.33 Package (142g) 12 2g 0g 1g 0mg 28mg 0g 1g
TOTAL: 1,911 17g 161g 103g 965mg 5,473mg 5g 3g
Johnsonville - Jalapeno & Cheddar Smoked Sausage, 2 link

460 6g 38g 18g 90mg 1,060mg 2g 0g
(66g)
Snacks
Blue Diamond Almonds - Wasabi & Soy, 0.5 oz 85 3g 8g 3g 0mg 58mg 1g 2g
TOTAL: 1,911 17g 161g 103g 965mg 5,473mg 5g 3g
Cardiovascular
Walking, 4.5 mph, very, very brisk pace 217 13
TOTALS: 366 30 0 0 0
November 18, 2017
Breakfast
Land O Frost - Smoked Turkey Deli Shaved Chopped Pressed

203 0g 14g 23g 90mg 1,553mg 0g 0g
Cooked, 20.25 slices (57g)
Lunch
Market Side - Spring Mix, 0.66 Package (142g) 23 3g 0g 2g 0mg 56mg 1g 1g
Land O Frost - Shaved Black Forest Ham, 0.5 container (45

203 2g 11g 20g 68mg 1,328mg 2g 0g
slices ea.)
Dinner

230 3g 19g 9g 45mg 530mg 1g 0g
(66g)
Blue Diamond Almonds - Wasabi & Soy, 1 oz 170 6g 15g 6g 0mg 115mg 2g 3g
Land O Frost - Shaved Black Forest Ham, 10 slices 90 1g 5g 9g 30mg 590mg 1g 0g
Snacks
TOTAL: 1,584 22g 130g 86g 323mg 5,730mg 12g 6g
Cardiovascular
Running (jogging), 5 mph (12 min mile) TOTALS: 106

589 5
42 0 0 0
Walking, 4.5 mph, very, very brisk pace 334 20

TOTALS: 589 42 0 0 0
November 19, 2017
Breakfast
Nathan's - Bun Length Hot Dog, 1 Link 170 1g 16g 6g 35mg 640mg 0g 0g
Johnsonville - Better With Cheddar Smoked Sausage, 1 link 200 2g 17g 8g 40mg 620mg 1g 0g
Lunch
jack links - jumbo beef stick, 1 package 120 3g 15g 23g 65mg 1,540mg 3g 0g

230 3g 19g 9g 45mg 530mg 1g 0g
(66g)
Dinner
Land O Frost - Shaved Black Forest Ham, 0.5 container (45

203 2g 11g 20g 68mg 1,328mg 2g 0g
slices ea.)

230 3g 19g 9g 45mg 530mg 1g 0g
(66g)
Snacks
Blue Diamond Almonds - Wasabi & Soy, 1 oz 170 6g 15g 6g 0mg 115mg 2g 3g
TOTAL: 1,608 29g 137g 91g 318mg 5,536mg 13g 8g
Cardiovascular
Walking, 2.0 mph, slow pace 66 10
TOTALS: 66 10 0 0 0
November 20, 2017
Breakfast
Marzetti - Simply Dressed Ranch, 3 Tbsp 165 3g 18g 2g 30mg 375mg 2g 0g
Fresh Express - Spinach & Arugula, 0.5 bag 18 3g 0g 2g 0mg 48mg 1g 2g
walmart - Ribeye, 8.5 oz 680 0g 57g 40g 170mg 128mg 0g 0g
Lunch
Buffalo Wild Wings - Ranch Dressing, 0.5 serving 160 1g 15g 0g 5mg 220mg 1g 0g
Buffalo Wild Wings - Hot Sauce, 1 oz 50 2g 4g 0g 10mg 1,200mg 0g 0g
Buffalo Wild Wings - Chicken Caesar Salad, No Crotouns, 1

490 10g 27g 5g 0mg 0mg 0g 5g
salad
Dinner
TOTAL: 2,259 24g 173g 101g 1,069mg 2,560mg 5g 7g
80% 20% - Ground Beef, 4 oz 290 0g 23g 19g 80mg 75mg 0g 0g
Borden - Pepperjack Cheese, 2 slice 120 4g 10g 8g 30mg 230mg 0g 0g
TOTAL: 2,259 24g 173g 101g 1,069mg 2,560mg 5g 7g
Cardiovascular
Fencing 477 30
TOTALS: 477 30 0 0 0
November 21, 2017
Breakfast
Fresh Express - Spinach & Arugula, 0.5 bag 18 3g 0g 2g 0mg 48mg 1g 2g
Lunch
President - Feta Crumbled Cheese, 1 oz(s) 71 1g 5g 5g 20mg 263mg 0g 0g
Butter - Salted, 1 tsp(s) 34 0g 4g 0g 10mg 27mg 0g 0g
Market Pantry - Turkey snack bites, 18 pieces 240 3g 15g 21g 75mg 900mg 0g 0g
Dinner
TOTAL: 1,609 17g 109g 144g 494mg 2,304mg 4g 4g
Cardiovascular
Fencing 636 40
TOTALS: 636 40 0 0 0
November 22, 2017
TOTAL: 1,431 30g 100g 90g 285mg 3,814mg 9g 6g
Breakfast
Food Lion - Steak pinwheels, 1 each 260 1g 17g 21g 0mg 0mg 0g 0g
Birds Eye Steamfresh - Broccoli & Cauliflower, 2.5 + cup (86 g) 50 8g 0g 2g 0mg 50mg 4g 4g
Lunch
Home Made - Crustless Pizza, 1 slice 135 3g 8g 7g 60mg 361mg 0g 1g
Hannah's - Red Hot Sausage, 1 Packet (.7 oz) 45 0g 4g 3g 20mg 390mg 0g 0g
Dinner
Smithfield Anytime - Ham Steak, 4.5 oz 225 8g 12g 21g 60mg 1,125mg 3g 0g
Food Lion - Caesar Dressing (Creamy), 2.4 Tbsp 192 1g 22g 1g 12mg 264mg 1g 0g
Snacks

230 3g 19g 9g 45mg 530mg 1g 0g
(66g)
TOTAL: 1,431 30g 100g 90g 285mg 3,814mg 9g 6g
Cardiovascular
TOTALS: 263 30 0 0 0
November 23, 2017
Breakfast
Lunch
Turkey - Breast (Skinless-Boneless), 5 ounce 191 0g 1g 43g 118mg 74mg 0g 0g
Almonds Blue Diamond - Lightly Salted, 1.3 oz/28 g ( about 28

221 7g 21g 8g 0mg 52mg 1g 4g
nuts)
Ken's Steakhouse - Creamy Cesar Dressing, 1.3 fluid ounce 221 1g 23g 1g 13mg 325mg 1g 0g
Dinner
Ken's Steakhouse - Creamy Cesar Dressing, 2 tbsp 170 1g 18g 1g 10mg 250mg 1g 0g
TOTAL: 1,434 21g 113g 88g 286mg 2,742mg 6g 8g
Turkey - Breast (Skinless-Boneless), 1.5 ounce 57 0g 0g 13g 35mg 22mg 0g 0g
Snacks
Hannah's - Red Hot Sausage, 2 Packet (.7 oz) 90 0g 7g 6g 40mg 780mg 0g 0g
TOTAL: 1,434 21g 113g 88g 286mg 2,742mg 6g 8g
Cardiovascular
TOTALS: 263 30 0 0 0
November 24, 2017
Lunch
Homemade - Savory Toasted Cheese, 100 grams 150 3g 13g 6g 38mg 175mg 1g 1g
Beef - Hamburger, 3 oz 150 0g 8g 17g 0mg 0mg 0g 0g
Lumpia - Lumpia, 1.4 pieces 77 11g 3g 3g 11mg 175mg 1g 1g
Quick Add - Myfitnesspal Premium, 1 serving(s) 40 10g 0g 0g 0mg 0mg 0g 0g
Birds Eye Steamfresh - Broccoli & Cauliflower, 4 + cup (86 g) 80 13g 0g 3g 0mg 80mg 6g 6g
Generic Restaurant - Teriyaki Chicken, 0.7 Serving (about 6 oz) 175 6g 5g 20g 64mg 359mg 4g 1g
Walmart - Beef Chuck Roast, 6 oz 390 0g 29g 32g 105mg 90mg 0g 0g
Kraft cheese - Sharp Cheddar, 3 oz. 330 3g 27g 18g 75mg 510mg 0g 0g
Smithfield Anytime - Ham Steak, 1 1/2 oz 75 2g 4g 7g 20mg 375mg 1g 0g
Walmart - Sirloin, 4 oz 210 2g 12g 23g 80mg 60mg 0g 0g
TOTAL: 1,677 50g 101g 129g 393mg 1,824mg 13g 9g
Food Notes
Thanksgiving done from memory, may not be 100% accurate. Probably ate less carbs.
November 25, 2017
Breakfast
President - Feta Crumbled Cheese, 1.3 oz(s) 92 1g 7g 7g 26mg 342mg 0g 0g
Ken's Steakhouse - Creamy Cesar Dressing, 0.2 cup(s) 272 2g 29g 2g 16mg 400mg 2g 0g
Lunch
Omelette - 3-egg Omelette With Cheese, 6 eggs 756 6g 57g 60g 1,178mg 1,218mg 3g 0g
TOTAL: 1,549 13g 107g 140g 1,403mg 2,295mg 6g 2g
Dinner
Silk - Unsweetened Coconut Milk, 1.2 cup 54 1g 5g 0g 0mg 42mg 1g 0g
Butter - Salted, 1 tsp(s) 34 0g 4g 0g 10mg 27mg 0g 0g
TOTAL: 1,549 13g 107g 140g 1,403mg 2,295mg 6g 2g
Cardiovascular
Elliptical Trainer 340 24
Strength training (weight lifting, weight training) 119 15
TOTALS: 459 39 0 0 0
November 26, 2017
Breakfast
Mt Olive - Kosher Dill Pickle, 56 g (1 oz about 1/2 pickle) 10 2g 0g 0g 0mg 520mg 0g 0g
Lunch
Steak - Porterhouse, 12 ounce 816 0g 58g 68g 201mg 187mg 0g 0g
Dinner
Generic - Cornish Game Hen Roasted W/ Skin, 1 Chicken 793 0g 55g 68g 398mg 692mg 0g 0g
Birds Eye - Riced Cauliflower, 1 cup 33 4g 0g 3g 0mg 280mg 3g 3g
Snacks
Ghirardelli - Intense Dark 86%, 2 Piece 124 8g 13g 2g 0mg 0mg 3g 3g
Tyson - Cornish Hen, 2 OZ 100 0g 7g 10g 65mg 33mg 0g 0g
TOTAL: 2,061 25g 143g 163g 689mg 3,302mg 7g 9g
Cardiovascular
Walking, 3.5 mph, brisk pace 423 42
TOTALS: 423 42 0 0 0
November 27, 2017
TOTAL: 2,196 10g 173g 143g 1,042mg 7,420mg 10g 3g
Breakfast
Butter - Salted, 1.5 tbsp(s) 153 0g 17g 0g 46mg 123mg 0g 0g
Kraft Natural Shredded Cheese - Colby & Monterey Jack, 0.5

200 2g 16g 12g 50mg 380mg 0g 0g
cup
Lunch
Generic - Cornish Game Hen Roasted W/ Skin, 0.25 Chicken 198 0g 14g 17g 100mg 173mg 0g 0g
Dinner
Generic - Cornish Game Hen Roasted W/ Skin, 0.5 Chicken 397 0g 28g 34g 199mg 346mg 0g 0g
Snacks
Blue Diamond - Almonds Natural, 1 oz 160 6g 14g 6g 0mg 35mg 1g 3g
TOTAL: 2,196 10g 173g 143g 1,042mg 7,420mg 10g 3g
November 28, 2017
Breakfast
Lunch
Mcdonald's - Mcdouble no Bun & no Ketchup, 2 Burger 460 6g 34g 36g 130mg 1,060mg 2g 2g
Dinner
Butter - Salted, 1.5 tsp(s) 51 0g 6g 0g 15mg 41mg 0g 0g
Generic - Shrimp, 2 ounces 57 0g 1g 12g 0mg 267mg 0g 0g
Baby Bell Cheese - Gouda Cheese, 1 piece 70 0g 6g 5g 15mg 140mg 0g 0g
Snacks
Oscar Mayer - Ham Portable Protein Pack P3, 1 Package 170 3g 11g 14g 30mg 470mg 1g 1g
TOTAL: 1,388 19g 111g 88g 295mg 3,383mg 6g 6g
November 29, 2017
TOTAL: 1,574 36g 116g 89g 614mg 4,244mg 13g 11g
Breakfast
Simply Balanced - Almond Butter - Almond Butter, 0.75 fluid

143 5g 13g 5g 0mg 0mg 2g 2g
ounce
Lunch
Mcdonald's - Bacon, Egg, and Cheese Biscuit No Buscuit, 2

360 8g 24g 28g 390mg 1,060mg 2g 2g
sandwich
Dinner
Wendy's - Caesar Side Salad - No Croutons, No Tomato, 2 salad 300 8g 24g 12g 60mg 640mg 4g 4g
Applewood - Bacon, 2 slices 90 0g 7g 5g 15mg 270mg 0g 0g
Generic - Baked Rainbow Trout, 4 oz 171 0g 7g 25g 79mg 64mg 0g 0g
Snacks
Wholey Guacamole - Guacamole, 6 TBSP (30g) 135 6g 9g 0g 0mg 330mg 3g 3g
Mt. Olive - Kosher Dill, 3 oz 15 3g 0g 0g 0mg 780mg 0g 0g
TOTAL: 1,574 36g 116g 89g 614mg 4,244mg 13g 11g
Cardiovascular
Wrestling 246 15
Fencing 477 30
TOTALS: 723 45 0 0 0
November 30, 2017
Breakfast
Butter - Salted, 1.5 tsp(s) 51 0g 6g 0g 15mg 41mg 0g 0g
Generic - Shrimp, 2.5 ounces 71 0g 1g 15g 0mg 334mg 0g 0g
Dinner
Angus beef - Roast Beef, 4 oz 200 2g 9g 24g 60mg 1,200mg 2g 0g
Mcallister's Deli - Caesar Salad W/ Grilled Chicken (No

TOTAL: 1,502
820 19g
11g 116g
68g 97g
44g 280mg
135mg 4,535mg
1,860mg 11g
7g 5g
Croutons), 1 Salad
FOODS TOTAL: Calories

1,502 Carbs
19g 116g
Fat Protein
97g Cholest
280mg 4,535mg
Sodium Sugars
11g Fiber
5g
Cardiovascular
Kickboxing (including Turbo Jam) 402 15
TOTALS: 402 15 0 0 0
December 1, 2017
Breakfast
Blue Diamond - Almonds Natural, 0.2 oz 32 1g 3g 1g 0mg 7mg 0g 1g
Mcdonald's - Bacon, Egg, and Cheese Biscuit No Buscuit, 2

360 8g 24g 28g 390mg 1,060mg 2g 2g
sandwich
Lunch
Food Lion - Deep Fried Turkey Breast (Deli Sliced), 2.28 oz (56g) 74 2g 1g 14g 46mg 627mg 0g 0g
Johnsonville - Naturals White Cheddar Smoked Sausage, 1 link 270 2g 24g 11g 55mg 690mg 1g 0g
Dinner
Dole - Baby Arugula With Spinach, 85 g (3 cups approx) 35 5g 0g 4g 0mg 60mg 2g 3g
Specially Selected - Italian Style Herb Turkey Breast, 3 Slices

60 1g 1g 12g 25mg 480mg 0g 0g
(64g)
Brookdale - Corn Beef, 6 ounces 360 2g 21g 42g 150mg 1,650mg 0g 0g
TOTAL: 1,574 33g 112g 115g 696mg 5,095mg 12g 11g
December 2, 2017
Breakfast
Armour - Turkey Pepperoni Slices, 4 ounce 324 4g 16g 36g 121mg 1,539mg 0g 0g
Blue Diamond - Almonds Natural, 1.2 oz 192 7g 17g 7g 0mg 42mg 1g 4g
Lunch
Ball Park - Flame Grilled Beef & Onion Patty, 154 g 460 2g 38g 28g 130mg 860mg 0g 0g
Dinner

60 1g 1g 12g 25mg 480mg 0g 0g
(64g) TOTAL: 1,590 27g 111g 126g 415mg 4,752mg 3g 11g
Simply Nature - Raw Almonds, Pecans, and Pistachio Kernels,

FOODS Calories
180 Carbs
6g Fat
16g Protein
6g Cholest
0mg Sodium
0mg Sugars
1g Fiber
4g
0.25 Cup

60 1g 1g 12g 25mg 480mg 0g 0g
(64g)
Deutsche Kuche - Oktoberfest Bratwurst, 85 gram (1 link) 240 4g 21g 11g 68mg 724mg 1g 3g
TOTAL: 1,590 27g 111g 126g 415mg 4,752mg 3g 11g
December 3, 2017
Breakfast
TOTAL: 1,688 20g 123g 139g 531mg 5,452mg 6g 2g
Brookdale - Corn Beef, 6 ounces 360 2g 21g 42g 150mg 1,650mg 0g 0g

45 2g 4g 2g 0mg 0mg 0g 1g
0.06 Cup
Lunch
Food Lion - Deep Fried Turkey Breast (Deli Sliced), 4.56 oz (56g) 148 5g 2g 27g 91mg 1,254mg 0g 0g
Dinner
Purdue - Short Cuts Carved Chicken Breast, 0.88 cup 158 2g 4g 32g 105mg 665mg 0g 0g
Simply Nature - Baby Arugula, 4 cups 27 4g 1g 3g 0mg 33mg 3g 1g
TOTAL: 1,688 20g 123g 139g 531mg 5,452mg 6g 2g
December 4, 2017
Breakfast
Jones - Liverwurst Braunschweiger Slices, 45 g (2 Slices) 120 1g 10g 7g 110mg 410mg 0g 0g
Spinach - Fresh Cooked, 0.88 cup cooked 40 7g 0g 9g 0mg 21mg 1g 4g
Lunch
Chocolate-ghiradelli Dark Chocolate - 86%, 1 square 60 4g 6g 1g 0mg 0mg 1g 1g
Mcallister's Deli - Caesar Salad W/ Grilled Chicken (No

820 11g 68g 44g 135mg 1,860mg 7g 5g
Croutons), 1 Salad
Dinner
TOTAL: 2,237 32g 180g 140g 578mg 3,961mg 10g 14g
Homemade - Pork Shoulder Roast, 8 ounce 464 0g 33g 40g 148mg 116mg 0g 0g
FOODS
Snacks Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Almonds - Plain, 0.13 ounce 24 nuts 20 1g 2g 1g 0mg 0mg 0g 0g
Almond Milk - Almond Milk - Vanilla - Unsweetened, 6 oz 30 1g 3g 1g 0mg 180mg 0g 1g
Kraft cheese - Sharp Cheddar, 0.5 oz. 55 1g 5g 3g 13mg 85mg 0g 0g
Homemade - Pork Shoulder Roast, 1 ounce 58 0g 4g 5g 19mg 15mg 0g 0g
TOTAL: 2,237 32g 180g 140g 578mg 3,961mg 10g 14g
Cardiovascular
TOTALS: 477 30 0 0 0
Fencing 477 30
TOTALS: 477 30 0 0 0
December 5, 2017
Breakfast
Mt. Olive - Kosher Dill, 3 oz 15 3g 0g 0g 0mg 780mg 0g 0g
Pepperjack cheese - Cheese, 1 slice 80 0g 6g 5g 20mg 130mg 0g 0g
Kroger - 85/15 Hamburger, 7 oz 560 0g 40g 49g 175mg 175mg 0g 0g
Chocolate-ghiradelli Dark Chocolate - 86%, 2 square 120 8g 12g 2g 0mg 0mg 2g 2g
Dinner

40 1g 1g 8g 17mg 320mg 0g 0g
(64g)
TOTAL: 1,745 19g 132g 122g 955mg 3,030mg 3g 2g
December 6, 2017
Breakfast
Lunch
TOTAL: 1,570 27g 106g 131g 557mg 5,625mg 6g 6g
Dinner

36 1g 3g 1g 0mg 0mg 0g 1g
0.05 Cup
Jones - Liverwurst Braunschweiger Slices, 22.5 g (2 Slices) 60 1g 5g 4g 55mg 205mg 0g 0g
Purdue - Short Cuts Carved Chicken Breast, 0.88 cup 158 2g 4g 32g 105mg 665mg 0g 0g
Snacks
Mt. Olive - Petite Kosher Dill, 9 pickles 15 3g 0g 0g 0mg 930mg 0g 0g
TOTAL: 1,570 27g 106g 131g 557mg 5,625mg 6g 6g
December 7, 2017
Breakfast
Market Pantry - Turkey snack bites, 28 pieces 373 5g 23g 33g 117mg 1,400mg 0g 0g
Lunch
Emeals - Chinese Beef and Broccoli, 1 recipe 919 27g 55g 85g 170mg 1,060mg 2g 12g
Snacks
So Delicious - Coconut Milk Beverage- Unsweetened Vanilla, 4

200 8g 18g 0g 0mg 60mg 0g 4g
cup
TOTAL: 1,492 40g 96g 118g 287mg 2,520mg 2g 16g
December 8, 2017
Breakfast
Dinner
Dukes - Mayo, 1 tsp(s) 33 0g 4g 0g 3mg 25mg 0g 0g
Chicken drumsticks - Chicken, 4 One drumstick 720 0g 40g 88g 360mg 380mg 0g 0g
Snacks
Aldi - Broccoli, 1 cup 25 4g 0g 2g 0mg 20mg 1g 2g
Maranatha - Organic Peanut Butter No Sugar No Salt, 32 g (2

200 4g 17g 8g 0mg 0mg 1g 2g
tbsp)
TOTAL: 2,228 14g 168g 164g 643mg 1,140mg 3g 4g
December 9, 2017
Breakfast
Ghirardelli - Intense Dark 86%, 2 Piece 124 8g 13g 2g 0mg 0mg 3g 3g
Dukes - Mayo, 1 tsp(s) 33 0g 4g 0g 3mg 25mg 0g 0g
Chicken drumsticks - Chicken, 4 One drumstick 720 0g 40g 88g 360mg 380mg 0g 0g
Dinner
Usda - Filet Mignon, 16 oz (85g) 955 0g 40g 138g 437mg 245mg 0g 0g
TOTAL: 2,743 27g 188g 241g 840mg 2,425mg 11g 8g
Snacks
Girards - Greek Feta Dressing, 8 tablespoons 400 4g 44g 0g 0mg 1,040mg 4g 0g
TOTAL: 2,743 27g 188g 241g 840mg 2,425mg 11g 8g
December 10, 2017
Breakfast
Lunch
Walmart - Salmon, 4 oz (113g) raw 100 0g 3g 19g 45mg 270mg 0g 0g
Oil - Olive, 2 tablespoon 239 0g 27g 0g 0mg 1mg 0g 0g
Onions, raw, 1 oz(s) 11 3g 0g 0g 0mg 1mg 1g 0g
Cheese - Mozzarella Cheese, 3 oz 300 4g 23g 26g 56mg 638mg 0g 4g
Homemade - Cauliflower Pizza Crust, 1 pizza 272 14g 15g 24g 128mg 617mg 7g 5g
Dinner
TOTAL: 2,435 40g 188g 160g 589mg 3,217mg 12g 13g

December 11, 2017
Breakfast
Lunch
TOTAL: 2,204 37g 169g 137g 1,014mg 4,744mg 12g 9g
Birdseye Steamfresh - Lightly Sauced Broccoli W/cheese Sauce,

180 15g 8g 9g 15mg 1,140mg 6g 6g
4 cup
Dinner
Smithfield - Ham, 4 oz 180 5g 12g 18g 50mg 1,050mg 3g 0g
TOTAL: 2,204 37g 169g 137g 1,014mg 4,744mg 12g 9g
Food Notes
22 hour day.
December 12, 2017
Breakfast
Simply Nature - Raw Almonds, Pecans, and Pistachio Kernels, 0.1

72 2g 6g 2g 0mg 0mg 0g 2g
Cup
Lunch
Smithfield Anytime - Ham Steak, 4 oz 200 7g 11g 19g 53mg 1,000mg 3g 0g
Wholey Guacamole - Guacamole, 3 ounce 128 6g 9g 0g 0mg 312mg 3g 3g
Snacks
Tillamook - Hunter's Sausage, 1.44 oz 150 1g 12g 9g 40mg 550mg 0g 0g
TOTAL: 1,097 31g 74g 72g 419mg 3,820mg 11g 10g

Cardiovascular
TOTALS: 363 36 0 0 0
December 13, 2017
Breakfast
TOTAL: 1,747 24g 137g 110g 508mg 3,305mg 9g 12g
Lunch
Kraft - Colby and Monteray Jack Cheese, 0.25 Cup 100 0g 9g 6g 25mg 180mg 0g 0g
Dinner
Snacks
TOTAL: 1,747 24g 137g 110g 508mg 3,305mg 9g 12g
December 14, 2017
Breakfast
Market Pantry - Mini Dill Pickles, 6 pickles 10 2g 0g 0g 0mg 560mg 0g 0g
Trail's Best - Beef and Cheeses Stick, 2.5 oz 250 3g 18g 15g 50mg 775mg 0g 0g
Armour - Turkey Pepperoni Slices, 1.5 ounce 121 2g 6g 14g 46mg 577mg 0g 0g
Archer Farms - On-the-Go Snack Box, 1 Package 360 5g 27g 24g 210mg 640mg 1g 2g
Lunch
Dinner
Cracker Barrel* - Garlic & Herb Cheddar Cheese Sticks, 12.6 g 48 0g 4g 3g 12mg 81mg 0g 0g
Starkist (Tuna Creation) - Hot Buffalo Style, 2.6 oz 70 0g 1g 15g 35mg 620mg 0g 0g
Jones - Liverwurst Braunschweiger Slices, 22.5 g (2 Slices) 60 1g 5g 4g 55mg 205mg 0g 0g
Del Monte - French Cut Green Beans (Rinsed), 0.75 cup (121
30 5g 0g 2g 0mg 188mg 2g 2g
grams)
Hormel - 25% Less Fat Pepperoni, 15 slices 120 0g 10g 7g 30mg 610mg 0g 0g
TOTAL: 1,263 28g 81g 99g 488mg 4,857mg 7g 8g
December 15, 2017
TOTAL: 1,423 32g 93g 111g 355mg 5,618mg 8g 7g
Breakfast
Swanson - Chicken Breast, 1 Can 100 0g 3g 16g 70mg 520mg 0g 0g
Nathan's - Bun Length Hot Dog, 2 Link 340 2g 32g 12g 70mg 1,280mg 0g 0g
20 3g 0g 1g 0mg 125mg 1g 1g
grams)
Lunch
Anne Chun's - Seaweed Snacks, 0.5 package (10grams) 30 1g 2g 1g 0mg 68mg 0g 1g
Smithfield Anytime - Ham Steak, 6 oz 300 10g 16g 28g 80mg 1,500mg 4g 0g

90 3g 8g 3g 0mg 0mg 1g 2g
0.13 Cup
Dinner
Starkist - Tuna Creations Ranch, 1 pouch 2.6 oz (74 g) 70 1g 1g 15g 35mg 360mg 0g 0g
Snacks
Market Pantry - Mini Dill Pickles, 6 pickles 10 2g 0g 0g 0mg 560mg 0g 0g
TOTAL: 1,423 32g 93g 111g 355mg 5,618mg 8g 7g
Cardiovascular
TOTALS: 389 41 0 0 0
December 16, 2017
Breakfast
Anne Chun's - Seaweed Snacks, 0.5 package (10grams) 30 1g 2g 1g 0mg 68mg 0g 1g
Cheesehead - Beefstick, 1 Stick 80 1g 7g 4g 15mg 280mg 1g 0g
Cheeseheads - Morzzarella, 1 oz 80 1g 6g 6g 15mg 200mg 0g 0g
Starkist - Tuna Creations - Herb & Garlic Tuna, 1 POUCH (74g) 110 2g 4g 16g 30mg 390mg 0g 1g
Lunch
Smithfield Bbq - Coleslaw - Side, 2 ounce 85 13g 6g 1g 3mg 105mg 11g 1g
TOTAL: 1,596 29g 99g 144g 497mg 4,956mg 15g 6g
Popeye's - Chicken Breast Skin/breading Removed, 1.2 breast

260 1g 7g 46g 167mg 641mg 0g 0g
without skin (129 g)
Smithfield Chicken and Bbq - Shredded Pork Bbq, 0.5 cup 293 0g 21g 23g 89mg 485mg 0g 0g
Dinner
TOTAL: 1,596 29g 99g 144g 497mg 4,956mg 15g 6g
Cardiovascular
Walking, 2.5 mph, leisurely pace 382 51
Strength training (weight lifting, weight training) 112 15
TOTALS: 494 66 0 0 0
December 17, 2017
Breakfast
Hormel - 25% Less Fat Pepperoni, 33 slices 264 0g 22g 15g 66mg 1,342mg 0g 0g
Lunch
Starkist Tuna Creations - Hickory Smoked Tuna, 1 pouch 110 0g 4g 19g 35mg 340mg 0g 0g
Dinner
30 5g 0g 2g 0mg 188mg 2g 2g
grams)
Starkist - Tuna Creations Jalapeno, 1 pouch 70 2g 1g 13g 30mg 400mg 0g 0g
Snacks

36 1g 3g 1g 0mg 0mg 0g 1g
0.05 Cup
30 5g 0g 2g 0mg 188mg 2g 2g
grams)
TOTAL: 1,437 23g 97g 114g 397mg 5,212mg 5g 8g
Cardiovascular
TOTALS: 329 44 0 0 0
Walking, 2.5 mph, leisurely pace 329 44
TOTALS: 329 44 0 0 0
December 18, 2017
Breakfast
Jack Links - Squatch Snack Stick Xxl, 1 Stick 300 4g 26g 12g 60mg 800mg 0g 0g
Lunch
90 9g 5g 3g 0mg 735mg 3g 5g
ea.)
Dinner
Snacks
TOTAL: 1,598 26g 122g 102g 390mg 3,807mg 6g 10g

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12/19/2017 Printable Nutrition Report for Ebquija

Printable Diary for Ebquija

From: 2017-09-01 Show: Food Diary Food Notes

To: 2017-12-19 Exercise Diary Exercise notes

September 13, 2017

EXERCISES Calories Minutes Sets Reps Weight

September 14, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Carrots - Fresh, Raw, Baby, 5 carrots 16 4g 0g 0g 0mg 30mg 2g 1g

Food Lion - Ground Beef 93%, 4 oz 170 0g 8g 24g 65mg 70mg 0g 0g

Great Value - Sharp Finely Shredded Cheddar Cheese, 0.25

Crown Princes - Skinless and Boneless Sardines in Olive Oil, 1

Blackberries - Raw, 0.66 cup 41 9g 0g 1g 0mg 1mg 5g 5g

Sargento - Cheddar-Mozzarella Cheese Stick, 1 stick 80 0g 6g 5g 20mg 140mg 0g 0g

Mt. Olive - Dill Pickles, 84 g (1/2 pickle) 15 3g 0g 0g 0mg 780mg 0g 0g

Hannah's - Pickled Sausage, 2 Sausage (30g) 120 0g 10g 8g 0mg 1,180mg 2g 0g

TOTAL: 1,342 17g 88g 116g 258mg 4,401mg 10g 6g

September 15, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

TOTAL: 2,002 18g 152g 136g 583mg 7,840mg 4g 2g

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kellogg's - Pumpkin Spice Bakery Crisp, 0.66 crisps 33 7g 1g 0g 0mg 28mg 2g 0g

Silk Coconut Milk - Unsweetened Coconut Milk, 312 ml 59 1g 6g 0g 0mg 52mg 0g 1g

Mt Olive - Jalapeno Pickles, 1 oz 5 1g 0g 0g 0mg 260mg 0g 0g

Hannah's - Pickled Sausage, 2 Sausage (30g) 120 0g 10g 8g 0mg 1,180mg 2g 0g

Mt Olive - Jalapeno Pickles, 1 oz 5 1g 0g 0g 0mg 260mg 0g 0g

TOTAL: 2,002 18g 152g 136g 583mg 7,840mg 4g 2g

EXERCISES Calories Minutes Sets Reps Weight

Fishing, general 3,583 400

TOTALS: 3,583 400 0 0 0

September 16, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Land-o-lakes - Unsalted Butter, 1 tbsp 100 0g 11g 0g 30mg 0mg 0g 0g

Smithfield Bacon - Bacon, 12 Strip 600 0g 48g 30g 120mg 2,160mg 0g 0g

Kraft - American Cheese - 1 Slice, 1 Slice (21g) 60 2g 5g 4g 15mg 220mg 2g 0g

Land-o-lakes - Unsalted Butter, 1 tbsp 100 0g 11g 0g 30mg 0mg 0g 0g

TOTAL: 1,858 11g 147g 93g 1,394mg 3,065mg 2g 5g

EXERCISES Calories Minutes Sets Reps Weight

Fishing, general 2,867 320

TOTALS: 2,867 320 0 0 0

September 17, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Green Giant Steamers - Chopped Spinach, 0.5 container (1 cup

Mt Olive - Jalapeno Pickles, 2 oz 10 2g 0g 0g 0mg 520mg 0g 0g

Lettuce, green leaf, raw, 2 cup shredded 11 2g 0g 1g 0mg 20mg 1g 1g

Hannah's - Pickled Sausage, 2 Sausage (30g) 120 0g 10g 8g 0mg 1,180mg 2g 0g

TOTAL: 1,702 20g 135g 102g 317mg 3,052mg 10g 8g

EXERCISES Calories Minutes Sets Reps Weight

Walking, 2.0 mph, slow pace 111 15

September 18, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Kraft - American Cheese - 1 Slice, 2 Slice (21g) 120 4g 9g 8g 30mg 440mg 4g 0g

Smithfield Bacon - Bacon, 4 Strip 200 0g 16g 10g 40mg 720mg 0g 0g

Organic Girl - I <3 baby kale!, 2 cups (85g) 17 3g 0g 1g 0mg 50mg 0g 1g

TOTAL: 1,640 30g 121g 103g 1,517mg 3,217mg 11g 5g

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Sargento - Cheddar-Mozzarella Cheese Stick, 1 stick 80 0g 6g 5g 20mg 140mg 0g 0g

Vigo Mussels In Marinade Sauce - Mussels, 1 container (1/2 cup

Eggs - Boiled Egg, 4 piece 280 4g 20g 24g 740mg 260mg 0g 0g

TOTAL: 1,640 30g 121g 103g 1,517mg 3,217mg 11g 5g

September 19, 2017

FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber

Generic - Grassfed Ground Beef 93%, 4 oz 170 0g 8g 23g 70mg 75mg 0g 0g