Samoan_Sam's Food, Diet and Fitness Diary

June 4th, 2012

								Calorie Goal: 3,430
								Calories Consumed: 0
								Calories Burned: 0
								Net Calories: 0
							

Member Samoan_Sam hasn't tracked anything for June 4th, 2012 yet.

January 25th, 2010

								Calorie Goal: 3,430
								Calories Consumed: 465
								Calories Burned: 1,188
								Net Calories: -724
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
All Whites Egg Whites	6.00	180	0g	0mg	570mg	6g	0g	0g	36g
Cheddar Cheese	1.00	113	9g	29mg	174mg	0g	0g	0g	7g
Mushrooms	0.50	8	0g	0mg	2mg	1g	1g	0g	1g
Tomato	1.00	4	0g	0mg	1mg	1g	1g	0g	0g
Low Fat Cottage Cheese	2.00	160	3g	10mg	760mg	8g	6g	0g	30g

Fitness	Minutes	Cals Burned
Weight lifting: vigorous (free weights, nautilus, universal)	30.0	-540.0
Elliptical trainer: general	30.0	-648.0

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		-724	12g	39mg	1,507mg	17g	7g	1g	74g

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October 27th, 2009

								Calorie Goal: 2,853
								Calories Consumed: 540
								Calories Burned: 0
								Net Calories: 540
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Thomas' hearty grain 100% whole wheat bagel	1.00	240	2g	0mg	400mg	49g	7g	7g	10g
Weight Watchers Whipped Cream Cheese	1.00	60	5g	0mg	70mg	4g	1g	1g	1g
Folgers Coffee	1.00	0	0g	0mg	0mg	0g	0g	0g	0g
Cliff Organic Energy Bar Chocolate Brownie	1.00	240	5g	0mg	150mg	44g	22g	5g	10g

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		540	12g	0mg	620mg	97g	30g	13g	21g

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October 26th, 2009

								Calorie Goal: 2,853
								Calories Consumed: 2,212
								Calories Burned: 1,323
								Net Calories: 889
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
All Whites Egg Whites	4.00	120	0g	0mg	380mg	4g	0g	0g	24g
Publix Mild Cheddar Shredded Cheese	1.00	110	9g	30mg	180mg	0g	0g	0g	7g
Thomas' 100 Calorie Light English Muffin, Multigrain	1.00	100	1g	0mg	210mg	22g	0g	8g	7g
K Orange Juice	1.00	100	0g	0mg	5mg	24g	20g	0g	1g
Folgers Coffee	1.00	0	0g	0mg	0mg	0g	0g	0g	0g
Cliff Organic Energy Bar Chocolate Brownie	1.00	240	5g	0mg	150mg	44g	22g	5g	10g
Azteca Tortilla	1.00	159	4g	0mg	234mg	27g	0g	2g	4g
Publix Mild Cheddar Shredded Cheese	1.00	110	9g	30mg	180mg	0g	0g	0g	7g
Grilled Chicken Breast	1.00	288	9g	124mg	534mg	3g	0g	0g	46g
100% Whey Protein Shake	1.00	120	2g	0mg	55mg	3g	1g	1g	23g
Green Apple	1.00	36	0g	0mg	1mg	19g	14g	3g	0g
P90X Vegetable Soup	1.00	49	0g	0mg	377mg	10g	0g	0g	7g
Arnold Select Sandwich Thins - Multigrain	1.00	100	1g	0mg	170mg	22g	2g	5g	5g
Grilled Hamburger	2.00	500	10g	0mg	0mg	4g	0g	0g	60g
Sliced Mild Cheddar Cheese	2.00	180	14g	40mg	270mg	0g	0g	0g	12g

Fitness	Minutes	Cals Burned
Weight lifting: vigorous (free weights, nautilus, universal)	35.0	-617.0
Running: 5 mph (12 min/mile)	30.0	-706.0

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		889	64g	224mg	2,746mg	182g	59g	24g	214g

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October 24th, 2009

								Calorie Goal: 2,853
								Calories Consumed: 717
								Calories Burned: 706
								Net Calories: 11
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
bagel with cream cheese	1.00	259	10g	28mg	0mg	33g	0g	0g	8g
Folgers Coffee	1.00	0	0g	0mg	0mg	0g	0g	0g	0g
egg	1.00	70	5g	185mg	70mg	0g	0g	0g	6g
Publix Swiss Cheese	1.00	100	8g	25mg	60mg	1g	0g	0g	8g
Talapia Fillet	1.00	147	2g	83mg	60mg	0g	0g	0g	32g
Refried Beans	1.00	140	3g	0mg	530mg	23g	1g	7g	5g
Lettuce	1.00	1	0g	0mg	0mg	0g	0g	0g	0g

Fitness	Minutes	Cals Burned
Running: 5 mph (12 min/mile)	30.0	-706.0

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		11	28g	321mg	720mg	57g	1g	7g	59g

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September 14th, 2009

								Calorie Goal: 2,410
								Calories Consumed: 398
								Calories Burned: 0
								Net Calories: 398
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Cantalope Raw	2.00	38	0g	0mg	18mg	8g	8g	0g	0g
Thomas' hearty grain 100% whole wheat bagel	1.00	240	2g	0mg	400mg	49g	7g	7g	10g
Weight Watchers Cream Cheese Spread	2.00	120	10g	0mg	0mg	8g	2g	6g	4g
Folgers Coffee	1.00	0	0g	0mg	0mg	0g	0g	0g	0g

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		398	12g	0mg	418mg	65g	17g	13g	14g

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July 31st, 2009

Today, I feel good, tired, but good.

1 mile jog/walk with Allison

Workout with Jerry;
20lbs ball toss 10-15 x 3
Inclined pushup low,med,higher 5,5,5 x 3
Step up and curl 20lbs 5-8 times per leg x 3
wide stance row 8-10 per arm x 3 45lbs
alernating lunges w/20lbs 5-8 per leg
Dumbell squats 40lbs 10-12 x 3
20lbs dumbell press 8-10 x 3
Cable rows 10-15 x 3
Back extensions 20 lbs 10 x 3
Seated leg extensions 10 x 3
Situps w/ 8/bs ball 12 x 3

								Calorie Goal: 1,654
								Calories Consumed: 1,463
								Calories Burned: 1,200
								Net Calories: 263
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Aunt Jamima Whole Wheat Pancake Mix	2.00	240	1g	0mg	1,240mg	52g	8g	6g	8g
G 1% Milk	1.00	111	3g	10mg	131mg	13g	12g	0g	9g
Blackberry, Raw	1.00	62	1g	0mg	1mg	14g	7g	8g	2g
Cliff Organic Energy Bar Chocolate Brownie	1.00	240	5g	0mg	150mg	44g	22g	5g	10g
Grilled Chicken Breast	1.00	288	9g	124mg	534mg	3g	0g	0g	46g
Lettuce	1.00	1	0g	0mg	0mg	0g	0g	0g	0g
Tomato Slices	1.00	4	0g	0mg	2mg	1g	0g	0g	0g
Cucumber	1.00	16	0g	0mg	3mg	3g	2g	1g	1g
Athenos Feta Cheese	1.00	90	7g	20mg	390mg	2g	0g	0g	7g
Boca All-American Flame Grilled Burgers	2.00	180	6g	10mg	560mg	8g	0g	6g	28g
Kraft Mozarella Cheese	2.00	200	16g	50mg	480mg	0g	0g	0g	14g
Wegmans Strawberries	1.00	31	0g	0mg	1mg	7g	5g	2g	1g

Fitness	Minutes	Cals Burned
Weight lifting: vigorous (free weights, nautilus, universal)	45.0	-878.0
Walking, with the dog	30.0	-322.0

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		263	48g	214mg	3,492mg	146g	55g	27g	125g

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Mood:

Notes:

July 30th, 2009

I had a bad night's sleep because of issues with my rib. I had planned on working out in the evening, but didn't

								Calorie Goal: 1,654
								Calories Consumed: 1,413
								Calories Burned: 0
								Net Calories: 1,413
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
K Orange Juice	1.00	100	0g	0mg	5mg	24g	20g	0g	1g
Weight Watchers Cream Cheese Spread	1.00	60	5g	0mg	0mg	4g	1g	3g	2g
Thomas' hearty grain 100% whole wheat bagel	1.00	240	2g	0mg	400mg	49g	7g	7g	10g
Grilled Chicken Breast	1.00	288	9g	124mg	534mg	3g	0g	0g	46g
Tomato Slices	2.00	8	0g	0mg	3mg	2g	0g	0g	0g
Salad Mix	1.00	30	0g	0mg	0mg	6g	0g	0g	3g
Cucumber	1.00	16	0g	0mg	3mg	3g	2g	1g	1g
FullBar Cocoa Chip	1.00	170	3g	0mg	105mg	31g	13g	4g	5g
Sushi California Roll	2.00	300	8g	0mg	340mg	50g	0g	4g	8g
Kraft Light Italian Dressing	1.00	5	0g	0mg	200mg	1g	1g	0g	0g
Cashew Nuts	1.00	196	16g	0mg	5mg	11g	2g	1g	5g

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		1,413	43g	124mg	1,596mg	184g	46g	20g	81g

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Mood:

Notes:

July 29th, 2009

Today is a rest day... could have done better with my nutrition. Need to plan better, now that Suzana is working part-time

								Calorie Goal: 1,654
								Calories Consumed: 1,637
								Calories Burned: 0
								Net Calories: 1,637
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
KFC Grilled Chicken Leg	3.00	180	9g	150mg	570mg	0g	0g	0g	24g
KFC Mashed Potatoes With Gravy	1.00	120	4g	0mg	530mg	19g	0g	1g	2g
KFC Biscuit	1.00	220	11g	0mg	640mg	24g	2g	1g	4g
Promax Double Fudge Brownie Protein Bar (canada)	1.00	270	6g	10mg	210mg	38g	24g	3g	20g
Dannon 1/2 C Plain Nonfat Yogurt	2.00	110	0g	0mg	0mg	16g	0g	0g	11g
Strawberries	1.00	77	0g	0mg	4mg	20g	10g	5g	1g
Pad Thai	1.00	470	17g	0mg	0mg	66g	21g	4g	18g
Panda Express Cream Cheese Rangoon	1.00	190	8g	35mg	180mg	24g	1g	2g	5g

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		1,637	55g	195mg	2,134mg	207g	58g	16g	85g

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Mood:

Notes:

July 28th, 2009

Today, I feel...

Workout with Jerry;
15lbs ball slam 10-12 x 3
Squats 45-55 lbs 8-15 x 3
30lbs back lift 10-15 x 3
20lbs lunges 8-10 x 3
Step up - high - 10-15 x 3
Lay on back - 5lbs alternating leg/arm lift 20 x 3
roll over face down and repeat 10 x 3
superman with 5lbs 10 x 3

								Calorie Goal: 1,654
								Calories Consumed: 1,528
								Calories Burned: 1,068
								Net Calories: 460
							

Food Item	Servings	Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
Thomas' hearty grain 100% whole wheat bagel	1.00	240	2g	0mg	400mg	49g	7g	7g	10g
Great Value 1% lowfat cottage cheese	1.25	113	2g	13mg	513mg	6g	5g	0g	16g
K Orange Juice	1.00	100	0g	0mg	5mg	24g	20g	0g	1g
ZonePerfect Fudge Graham Nutrition Bar	0.75	158	5g	2mg	150mg	17g	11g	2g	11g
Gorton's Grilled Talapia	2.00	160	5g	100mg	300mg	2g	0g	0g	28g
Salad Mix	1.00	30	0g	0mg	0mg	6g	0g	0g	3g
Hidden Valley Fat Free Ranch	0.25	8	0g	0mg	78mg	2g	1g	0g	0g
FullBar Cocoa Chip	1.00	170	3g	0mg	105mg	31g	13g	4g	5g
Wegmans Potato Pancake	2.00	340	16g	70mg	640mg	44g	2g	2g	8g
Special K Crackers	1.00	90	2g	0mg	190mg	16g	3g	2g	2g
KFC Grilled Chicken Leg	2.00	120	6g	100mg	380mg	0g	0g	0g	16g

Fitness	Minutes	Cals Burned
Weight lifting: vigorous (free weights, nautilus, universal)	30.0	-585.0
Walking, with the dog	45.0	-483.0

Totals		Cals	Fat	Cholest	Sodium	Carbs	Sugars	Fiber	Protein
		460	41g	285mg	2,760mg	197g	62g	17g	100g

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Mood:

Notes: