Date & time

Food HOW TO USE THIS SPREADHSEET

Serving size Taste OR # of servings

Cal.

Fa

This spreadsheet is divided in two parts. At the top (just below this notice) you'll find the FOODS list. Below the foods list, you'll find the food log, after more details on how to use the spreadsheet. FOODS

Poultry 56g Trader Joe's Smoked Turkey Breast (deli slices) 1 piece Weight Watchers Chicken Tenders 75% 112g Trader Joe's Pollo Asado autentico 85% 28g Trader Joe's turkey jerky teriyaki 85g Trader Joe's Just Grilled Chicken Strips 1 piece Weight Watchers Chicken Burgers 65% 113g Trader Joe's Curry Chicken tenders 90% 112g Trader Joe's fresh boneless skinless breasts/tenders 80% 113g Trader Joe's Sun-Dried Tomato & Basil Chicken Tenders 1 patty Trader Joe's roasted chicken patties 113g Trader Joe's Pesto Genovese (needs cooking) 90% 1 patty Trader Joe's Grilled Chicken Burger patties 1 dog Trader Joe's Uncured Chicken Hot Dogs 85g Trader Joe's Marinated Chicken Breast 1 dog Trader Joe's Uncured Turkey Hot Dog 1 dog Garlic Herb chicken sausage 65% 1 piece Trader Joe's Sweet Basil Pesto smoked chicken & turkey sausage 1 dog Open Nature SunDried Tomato & Provolone chicken sausage 170g Trader Ming's BBQ Chicken Teriyaki 1 piece Trader Joe's Smoked, Apple Chardonnay chicken sausage 1 dog Open Nature Italian fully coked chicken saugage 150g Trader Ming's Kung Pao Chicken 85% 1 dogcheese, basil and ga Saag's Naturals fully cooked Asiago Fennel - smoked chicken sausage 85% with asiago 1 box Trader Joe's Chicken Breast Medallions with Coconut Red Curry 95% Sauce 140g Trader Ming's Mandarin Orange Chicken 1 piece Taos Joe's Southwest Chicken Quesadillas 85% 595g Trader Joe San Tempura Chicken with Sweet & Sour Sauce 140g Trader Joe's Chicken Fried Rice Saag's Naturals fully cooked Chicken Apple - smoked chicken sausage 75% with apple, parsley and brown s Saag's Naturals fully cooked Parmesan Mushroom - smoked chicken sausage with asiago cheese, basi Fish and seafood 1 can Trader Joe's tongol chunk light in water, salt added 85g Trader Joe's large Cooked Shrimp tail-off 75% 85g Trader Joe's medium cooked shrimp, peeled & deveined, tail-off73% 1 can Trader Joe's Albacore solid white tuna in water, no salt added (red 50% label) 1 can Trader Joe's Albacore solid white tuna in water, half salt (purple 65% label) 112g Trader Joe's Ahi Tuna 1 skewer Trader Joe's Thai Lime Shrimp Skewers 1 skewer Trader Joe's Marinated Chipotle Chicken Skewers 85% 56g Trader Joe's wild nova smoked sockeye salmon

84g Trader Joe's wild Japanese Scallops 85% 100g Trader Joe's Albacore Tuna Steaks, skinless, boneless 80% 1 bag Trader Joe's stir fry shrimp 68% 1 piece Trader Joe's Premium SALMON Burgers 85% 1 can Chicken of the Sea Mackerel 1 can Brunswick sardines in spring water no salt added 63g Trader Joe's Alaskan pink salmon (canned) 1 can Trader Joe's Farm Raised smoked trout skinless in canola oil 1 can Perla Pacifica sardines in tomato sauce 1 can Trader Joe's skinless & boneless sardines in olive oil 1 can Brunswick sardines in olive oil 80% 1 can Trader Joe's Lightly smoked sardines in olive oil 1 can Brunswick Sardines in mustard dill sauce 90% 1 box Trader Joe's Tuna in Green Curry Sauce 57g Pacific Supreme Smoked Salmon 1 can Trader Joe's Kipper Fillets Smoked Herring in canola oil & juices 200g Appel Feinkost Delicious Herring Fillets in Mustard Sauce a la Dijon 200g Appel Feinkost Delicious Herring Fillets in Tomato Sauce 1 can Crown Prince naturally smoked oysters in pure olive oil 1 box Trader Joe's Cod Provencale with Ratatouille & Rice 80% Trader Joe's Albacore solid white tuna in water (no mention of salt, 70% red label) 1 can 1 box Trader Joe's Filet of Sole with rich butter beans & spinach 60% Beef and pork 1 box Trader Joe's fully cooked & seasoned organic beef sirloin roast 1 piece Trader Joe's Uncured Turkey Bacon 75% 112g Trader Joe's Butcher Shop natural pork boneless pork loin chops 70% 113g Trader Joe's Butcher Shop Extra Lean ground beef 96% lean / 4% 80% fat 113g Trader Joe's peppercorn-garlic boneless pork tenderloin 90% 1 slice Trader Joe's Uncured Black Forest Ham 1 slice Oscar Mayer lean Honey Ham water added 95% 1 piece Trader Joe's Seasoned Roast Beef 1 piece Trader Joe's roast beef 28g Trader Joe's natural Beef Jerky Teriyaki 90% 1 piece Trader Joe's Uncured Pastrami 28g Jack Link's premium cut teriyaki beef steak nuggets 100% 1 box Tyson Slow cooked Beef Pot Roast in Gravy 1 box Hormel simpleideas Italian Style Beef Roast au jus, Herb Rubbed 75% 1 box Hormel simpleideas Slow Simmered Beef Tips & gravy 85% Hormel simpleideas Beef Stroganoff, Slow Simmered made with 85% sour cream 1 box 112g Trader Joe's Hawaiian style Maui beef boneless short ribs containing up to 20% of a solution 113g Trader Joe's carne asada autentica, seasoned thinly sliced beef70% sirloined 85g Trader Joe's seasoned beef sirloin carne asada 1 box Tyson Slow cooked Pork Roast in Gravy 80% 1 box Tyson fully (or slow) cooked braised beef in gravy 28g Volpi Sopressata Salame 60% 113g Trader Joe's Chipotle flat ion beef chuck steak 70% 454g Trader Joe's pulled beef brisket in smoky BBQ sauce 90% 28g Open Nature Uncured Hot Italian Salami, no nitrates/nitrites 85% 1 piece Trader Joe's uncooked american style kobe beef burgers 75% 1 box Trader Joe's Beef Tenderloin Wrapped in Uncured Bacon with Steak Seasoning 1 box Trader Ming's Beef Tenderloin Stir Fry 75% Trader Joe's Bool Kogi Korean brand sesame marinated boneless 65% beef ribs

1 skewer Trader Joe's teriyaki flavored 12 beef short rib party skewers 1 dog Trader Joe's Uncured All Beef Hot Dog 60% 2 dog Trader Joe's Bavarian Bratwurst traditional Nuremberg sausage85% 113g Trader Joe's Santa Maria Tri Tip Beef roast 70% American Kosher Beef salami 50% Old Forest Salami 100% Meat substitutes 1 box Trader Joe's chicken-less Pulled Chicken in Barbecue Sauce 1 piece Dr. Praeger's Tex Mex veggie burgers Veggies 1 patty Trader Joe's veggie sausage patties 85g Safeway Kitchens Chopped Collard Greens 60% 85g Trader Joe's Broccoli Florets 40% 85g Trader Joe's Petite Peas 85g Safeway Kitchens Green Peas & Diced Carrots 60% 85g Cascadian Farms premium organic peas 85g Hampton Hills Extra Fine Chopped Spinach 81g Trader Joe's chopped spinach 81g Trader Joe's organic Chopped Spinach Safeway canned spinach 85g Trader Joe's MELANGE a TROIS Bell Pepper Strips 85g Safeway Kitchens Red, Green and Yellow Pepper Strips 1 can Del Monte Quality MADE WITH Fresh Cut Sweet Peas (canned peas) 1 can Del Monte specialties Peas & Carrots 1 package Trader Ming's Asian Vegetables with Beijing Style Soy Sauce 1 cup Trader Joe's Organic Creamy Tomato Soup 1 cup Trader Joe's Organic Tomato & Roasted Red Pepper Soup 80% 84g Trader Joe's organic peas 95g pantry essentials Mixed Vegetables 60% 1 can The Allens veg-all Original mixed vegetables 85g Trader Joe's Organic Foursome 85g Birds eye Ultimate Petite Mixed Vegetables 1 can S&W ready-cut italian recipe tomatoes diced with garlic, oregano 70% & Basl 1 can Hunts tomatoes Diced Rosemary & Oregano 1 package Trader Joe's Bean so Green 140g Trader Joe's Multigrain Blend with Vegetables 75% 1 cup Trader Joe's Buttnernut Squash Soup 85g Safeway kitchens All Natural Crinkle Cut Carrots 65% 1 piece Nature's Partner California Avocado #4225 @ Safeway 90% 1 jar Trader Joe's pineapple salsa 90% 1 jar Trader Joe's organic tomatillio roasted yellow chili salsa 60% 1 jar Trade Joe's Habanero and Lime salsa 1 jar Trader Joe's Double Roasted salsa 30% 1 can Safeway Diced tomatoes, Italian style 1 can O Organics Diced Tomatoes with Basil, Garlic & Oregano in Tomato Juice 1 can 365 organic Diced tomatoes with Italian Herbs 1 can 365 organic Diced tomatoes Legumes 100g Trader Joe's Steamed Lentils 65% 1 can S&W premium Chili Beans 50% less Sodium 60% 1 can SW Premium Garbanzo Beans 50% less sodium 35% 1 can Trader Joe's Organic Garbanzo Beans Made with Sea Salt 45%

1 can Trader Joe's Organic Pinto Beans Made with Sea Salt 40% 1 can Trader Joe's Organic Great Northern Beans 45% 1 can Trader Joe's Garbanzo Beans 30% 1 can Trader Joe's Organic Kidney Beans 35% 1 can Trader Joe's white kidney beans 45% 1 can Trader Joe's Black Beans 45% 1 can Trader Joe's Organic Black Beans Made with Sea Salt 50% 1 can Trader Joe's Traditional Style fat free refried beans 40% 1 can Trader Joe's refried black beans with halapeno peppers 35% 1 can Trader Joe's Organic baked beans 55% Fruits and nuts 33g Good Sense Roasted / No Salt Sunflower Nuts 144g Trader Joe's Blackberries 28g Trader Joe's Nuts Roasted & Salted Cashew Pieces 1 bag Trader Joe's Raspberries, frozen 7.0 Raw Brazil Nuts Trader Joe's Organic Valencia Oranges 75% 1.0 orange, medium 1 bag Trader organic wild blueberries, frozen 1.0 banana, medium 1.0 apple, medium 1 can Dole Pineapple chunks in Heavy Syrup 312g Trader Joe's organic blueberries (Chile) 312g Trader Joe's blueberries Trader Joe's blueberries 1.5Lb 80% 40g Trader Joe's California Golden Raisins Plump & Tangy 85% Carbs 1 piece Alvarado St. bakery California style complete protein bread 100% whole grain 1 piece Trader Joe's sprouted multi-grain BREAD 75% 1 piece Tamales, Beef 1 piece Trader Joe's Low Fat French Toast 100% 1 piece Milton's HEALTHY Whole Grain BREAD Plus 1 piece Trader Joe's Masala Tandoori NAAN 1 piece Trader Joe's Tandoori NAAN 1 box Annie Chun noodle bowl teryiaki 1 piece Tamales, Cheese & Green Chile 1 piece Tamales, Chicken & Cheese 1 box Trader Ming's Kung Pao noodle & sauce box 85% 1 box Trader Ming's Pad thai noodles & sauce 90% 1 piece Trader Joe's imported authentic indian bread Tanoori Naan 75% 8 piece Trader Joe's Mashed Potatoes 140g Trader Giotto's mushroom risotto 90% 1 piece Food for Life Brown Rice bread 1 box Trader Joe's Brown rice fully cooked long grain 1 package Farmhouse Long Grain & Wild Rice Herb & Butter Flavor 1 package Trader Joe's Thai style lime pilaf 1 package Trader Joe's Garlic mashed potatoes Biryani rice stir fry Uncle Ben's boil-in-bag brown rice 1 box Peanut satay noodle box Trader Joe's organic red quinoa, gluten free Cereal / Flakes

53g Trader Joe's Honey, Almond & Flax 9 Whole Grain Crunch Cereal 65% 55g Nature's Path organic Blueberry Cinamon Flex 70% 30g Nature's Path organic Heritage heirloom whole grains 30g Nature's Path organic Heritage Flakes ancient grains 85% 30g Trader Joe's Bran Flakes 80% 30g Trader Joe's Toasted Oatmeal Flakes 85% 55g Trader Joe's Organic Raisin Bran Clusters cereal 80% 55g Trader Joe's Very Berry Clusters [cereal] 80% 55g Trader Joe's Super Nutty Toffee Clusters cereal 80% 55g Trader Joe's Pomegranate & Blueberry Flakes & Clusters Cereal 70% 30g Trader Joe's Crisp Rice Cereal lightly toasted 30g Nature's Path panda puffs 100% 55g Peace cereal Cherry Almond Dairy 113g Trader Joe's fat free Cottage Cheese 67% 113g Trader Joe's lowfat Cottage Cheese 72% 113g Trader Joe's small curd cottage cheese 77% 1 piece Trader Joe's sliced lite provolone cheese 1 piece Trader Joe's sliced - part skim Mozzarella cheese 75% 1 piece Trader Joe's string cheese low moisture part skim mozarella 1 piece Trader Joe's organic light string cheese 1 piece Trader Joe's organic string cheese 150g Trader Joe's Greek Style mixed berry nonfat yogurt with fiber 1 piece Trader Joe's sliced swiss cheese 60% 1 piece Safeway Swiss cheese sliced 240 mL Lifeway Kefir cultured milk smoothie probiotic Raspberry 80% 1 cup Trader Joe's Organic 2% milkfat milk 1 piece Trader Joe's sliced Provolone cheese 1 piece Trader Joe's Goat's Milk sliced Dutch cheese 227g Trader Joe's French Village Vanilla nonfat yogurt 28g Trader Joe's Blueberry vanilla chevre Fresh Goat Cheese 90% 227g Trader Joe's French Village Plain cream line yogurt 1 piece The Laughing Cow strawberries & cream Cream Cheese Spread 100% 1 piece The Laughing Cow Light Creamy Swiss 75% 1 piece The Laughing Cow Garlic & Herb 65% 1 piece The Laughing Cow Light White Cheddar 70% 1 piece The Laughing Cow Original Creamy Swiss 80% 2tbsp alouette Light Garlic & Herbs soft spreadable cheese 14g Trader Joe's Mascarpone (Fresh and creamy Italian Style Sweet 100% Cheese) Kerrygold Irish salted butter 90% 30g Trader Joe's Light Sour cream 30g Trader Joe's Sour Cream grade A pasteurized 14g O Organics Unsalted Sweet Cream Butter 70% 454g Trader Joe's Organic Butter, sweet original cream salted 4 quarters Sprout ?? Organic cottage cheese pasture-fed Trader Joe's Chevre with Honey 100% 28g Trader Joe's Silver Goat Chevre Goat Cheese 40% Primo Taglio goat cheese 60% 1 can Trader Joe's Lemon Sorbet Packaged meals boxonions Trader Joe's Chicken Asada with grilled chicken breast, poblanos, red peppers1and 420g Trader Joe's Griled Chicken Cacciatore

1 box Trader Joe's Boeuf Bourguignon Beef & Vegetables in red wine sauce 1 box Trader Jose's Mexicali Salad with chili lime chicken 1 box Trader Joe's Coq Au Vin 70% 1 bag Eating Right shrimp & vegetables 1 box Trader Jacques' Half Chicken a l'Orange 1 box Bestfresh Shrimp & Surimi salad with louie dressing 1 box Trader Joe's Lamb Vindaloo 1 box Trader Joe's Crunchy Slaw with Chicken, Crispy Noodles, and Peanut Dressing 375g Trader Joe's Butter Chicken with Basmati Rice 1 can Campbell's Chunky chicken noodle 1 box Trader Joe's Chicken Valencia 75% 1 box Trader Joe's Grilled Chicken Pasta Salad w/ dressing 1 piece Trader Ming's Chicken Egg Rolls 1 package P.F.Chang's Grilled Chicken Teriyaki with Lo Mein Noodles 85% 1 box Trader Joe's chicken salad (chinese characters) + dressing 1 box Trader Joe's Chicken Vindaloo 454g Trader Joe's Chicken Tikka Masala with Basmati Rice 1 box Trader Joe's BBQ Chicken salad 1 box Trader Joe's Chicken Tikka Masala with Cumin Flavored Basmati Rice 1 piece Trader Joe's Mini Chicken Tacos 1 piece Trader Joe's Lemongrass Chicken Stix 100% 1 box Trader Joe's Cajun styler blackened chicken breast fettuccine alfredo 80% 1 box California Pizza Kitchen crispy thin crust jamaican jerk chicken 1 box Freschetta Naturally Rising Crust canadiann style bacon & pineapple piza 1 box Trader Joe's Beef Stroganoff with pappardelle pasta, pearl onions and mushrooms 1 box Joe's Diner Mac 'n Cheese 1 piece Trader Joe's seafood crab cakes 1 box General Tsao Chicken 1 box Trader Joe's Beef pot pie 1 box Trader Joe's Field Fresh Chopped Salad with Grilled Chicken, w/ dressing 1 piece Trader Joe's petite SEAFOOD CROQUETTES 90% 1 box Trader Joe's Pesto Tortellini Bowl 454g Trader Joe's Chicken in Red Mole with white rice 80% 1 package Trader Joe's Scallop Bites 1 box Okami Fully Cooked Wild-Caught Lobster Roll (sushi) 1 bag Trader Joe's Spicy Thai shrimp fried rice 70% 1 box Trader Joe's Panang Curry Sticks filled with shrimp, fish and vegetables in a spicy Thai curry sauce 1 box Trader Joe's Scallopped Potatoes with Quattro Fromaggio Trader Joe's Bibimbap Bowl, with beef, vegetables and a spicy chili 75% sauce1 package 1 piece Maryland Style Crab Cakes 95% 1 box Trader Joe's Shrimp with green curry & Jasmine rice 1 package Trader Joe's Saucy Scallops with Mushrooms 1 box Chicken Picata with Penne Rigata & Broccoli 65% 1 box Trader Joe's Mano, Red Quinoa and Chicken Salad Desserts 1 piece Trader Joe's Blueberry Cheesecake Ice Cream 80% 1 piece Trader Joe's Dark chocolate covered Espresso Beans 25g Simply Lite Milk Chocolate, 36% cacao, low carb, no sugar added 90% 25g Simply Lite Dark Chocolate with Almonds 35% 25g Simply Lite Dark Chocolate sugar free 75% 1 piece Trader Joe's 4 Chocolate Croissants Trader Joe's Pound Plus 72% Dark Chocolate

1 piece Trader Joe's Milk Chocolate bar 4 piece Trader Joe's dark chocolate truffle 65% 44% cacao Beef Jerky milk chocolate bar 85% 1 piece Trader Joe's madeleine cookie 1 piece Sugar Bowl Bakery Madeleines 100% 1 piece Nestle Aero chocolate 1 piece Walkers Pure Butter shortbread 95% 21g Trader Joe's clover honey 95% 1 piece Lindt Lindor chocolate truffles 100% 1 piece Hershey's Kiss little chocolate semi-droplet 1 piece Bounty 2x Milk 100% 1 package Cadbury Dairy Milk roast almond milk chocolate 1 piece Desli International Cookies Yantarnye 95% Juice & tea 240 mL no pulp calcium Florida's Natural premium squeezed from Our Fresh Organces not 75% from concentrate 240 mL Minute Maid premium pulp free orange juice (from concentrate) 85% 240 mL Minute Maid Light 15 calories light lemonade 85% 236 mL O organics Lemonade from Concentrate 95% 236 mL Trader Joe's original lemonade with pulp 90% 236 mL Tradewinds sweet tea "real BREWED tea" with ALL NATURAL ingredients 80% 1 can Red Bull with Taurine 1 can Starbucks Strawberry smoothie, tall (12 fl. oz = 354mL) 85% 240 mL deLISH Cranberry juice cocktail from concentrate 70% 1 bag Trader joe's herbal tea no caffeine Chamomile Bagged Tea 75% 1 bag Trader Joe's no caffeine organic chamomile herbal tea 70% 1 bag Trader Joe's no caffeine Well rested herbal tea 70% 1 bag Trader joe's herbal teas no caffeine Peppermint Bagged Tea 80% 1 bag STASH herbal tea, peppermint Caffeine Free 75% 1 bag STASH herbal tea, lemon ginger Caffeine Free 70% 1 bag Trader Joe's Organic ginger pear white tea 65% 281 mL Starbucks frappuccino chilled coffee drink 95% 1 can Seagram's Ginger Ale 85% Protein compounds 1 scoop Optimum Nutrition casein shake powder 1 cup Tim Ferriss Geek to Freak shake 1 cup workout shake w/ banana 1 cup workout shake 8oz whey protein shake + banana & some nuts 8oz whey protein shake + cashew nuts 1 can Pure Protein shake 1 piece Met-Rx Protein Plus protein bar 1 piece Met-Rx BIG100 colossal Meal Replacement Bar 1 bottle Naked protein zone double berry juice smoothie 1 piece CLIF Builder's protein bar Misc 1 piece Egg (large) in omelet 100g Egg (medium), boiled 1 piece Trader Joe's Organic Jumbo Grade A Brown Eggs 1 piece Trader Joe's Organic free range eggs, Large Grade A Brown 1 piece Clover Stornetta Farms Cage Free grade AA egg extra large 17g Trader Joe's Organic Ketchup 5g Trader Joe's deli style Spicy Brown Mustard 70%

1 dog Lightlife Smart Dogs Veggie Protein Links 1 bar Trader Joe's this strawberry walks into a bar 1 piece Trader Joe's organic brown rice marshmallow treats 1 box Fujisan 8 piece brown rice california roll 1 box Trader Joe's Mojito Salmon 1 box Trader Joe's Cioppino Seafood Stew 1 box Trader Joe's Shiitake Mushrooms & Tofu 1 piece Trader Joe's Organic Baked Tofu teriyaki flavor 3 piece Trader Joe's slices of prune walnut log 1 bar Snickers 2 To Go 1 large pan home-made omelet w/ excessive cheese 1 bag Trader Joe's Instant Miso Soup 90% 1 cup Trader Joe's organic free range chicken broth 80% 15 mL Trader Joe's organic virgin cononut oil 70% Supplements 1.0 AMP Amplified Creatine 189 Paradise Panax Red Ginseng 1.0 alpha-lipoic acid 1.0 Super Cissus RX (Cissus Quadrangularis) BodyQuick 1.0 Karuna Zinc Picolinate Plus with Copper 1.0 Trader Joe's Men's once daily multivitamin & mineral dietary supplement 1.0 Trader Joe's Calcium Magnesium & Zinc Trader Joe's molecularly distilled omega-3 fatty acids Emergen-C Vitamin D & Calcium 1.0 Emergen-C Vitamin D & Calcium, Mixed Berry 70% 1 bag Emergen-C 1000 mg Vitamin C Acai Berri 1 piece Naturally flavored chocolate CALCIUM soft chew 90% 1.0 Country Life, Gluten Free, Zinc Picolinate 1 bottle Glaceau vitamin water ZERO naturally sweetened squeezed lemonade

FOODS

To add a new entry to your food log, copy/paste an existing row from the FOOD LOG section below, the Make sure that the range for the TOTAL expression starts from the row after the previous day's total. More about quantifying nutrition at http://forum.quantifiedself.com FOOD LOG Occam's Protocol start. Sample days are included below. 14-Jan-2011 13:00 Tim Ferriss Geek to Freak shake Trader Joe's Thai style lime pilaf Trader Joe's Marinated Chicken Breast Cascadian Farms premium organic peas 15-Jan-2011 03:30 Trader Joe's Organic 2% milkfat milk TOTAL today 15-Jan-2011 15:00 Egg (large) in omelet CLIF Builder's protein bar Filet mignon @ restaurant 16-Jan-2011 03:30 Trader Joe's Uncured Turkey Hot Dog 16-Jan-2011 03:40 Tim Ferriss Geek to Freak shake

5.0 1.0 2.0 2.0 2.0 4.0 2.0 1.0 3.0

19-Jan-2011 11:55 19-Jan-2011 11:55 19-Jan-2011 12:10 19-Jan-2011 12:10 19-Jan-2011 12:10 19-Jan-2011 12:45 19-Jan-2011 16:00 19-Jan-2011 16:00 19-Jan-2011 16:40 19-Jan-2011 16:40 19-Jan-2011 19:20 19-Jan-2011 22:40 19-Jan-2011 22:40 19-Jan-2011 23:55 20-Jan-2011 02:40 20-Jan-2011 04:00 21-Jan-2011 14:25 21-Jan-2011 14:25 21-Jan-2011 14:25 21-Jan-2011 14:30 21-Jan-2011 14:45 21-Jan-2011 14:45 21-Jan-2011 14:45 21-Jan-2011 19:11 21-Jan-2011 19:11 21-Jan-2011 19:48 21-Jan-2011 19:48 21-Jan-2011 23:20

22-Jan-2011 05:30 22-Jan-2011 05:30 24-Jan-2011 13:55 24-Jan-2011 13:55 24-Jan-2011 13:55 24-Jan-2011 14:05

24-Jan-2011 20:00 24-Jan-2011 20:00 25-Jan-2011 01:10 25-Jan-2011 01:10

26-Jan-2011 14:00 26-Jan-2011 14:00 26-Jan-2011 14:00 26-Jan-2011 14:20 26-Jan-2011 14:20

TOTAL protein today Super Cissus RX (Cissus Quadrangularis) alpha-lipoic acid Milton's HEALTHY Whole Grain BREAD Plus Trader Joe's sliced Provolone cheese Trader Joe's Seasoned Roast Beef AMP Amplified Creatine 189 Super Cissus RX (Cissus Quadrangularis) alpha-lipoic acid Trader Ming's BBQ Chicken Teriyaki Trader Joe's MELANGE a TROIS Bell Pepper Strips CLIF Builder's protein bar Trader Joe's Organic 2% milkfat milk Optimum Nutrition casein shake powder Trader Joe's Uncured Turkey Hot Dog Raw Brazil Nuts AMP Amplified Creatine 189 TOTAL protein/calories today Super Cissus RX (Cissus Quadrangularis) alpha-lipoic acid AMP Amplified Creatine 189 Trader Joe's Mini Chicken Tacos Milton's HEALTHY Whole Grain BREAD Plus Trader Joe's sliced Provolone cheese Pacific Supreme Smoked Salmon Super Cissus RX (Cissus Quadrangularis) alpha-lipoic acid Trader Joe's Kipper Fillets Smoked Herring in canola oil & juices Del Monte Quality MADE WITH Fresh Cut Sweet Peas (canned peas) CLIF Builder's protein bar apple, medium Crown Prince naturally smoked oysters in pure olive oil Trader Joe's Uncured All Beef Hot Dog Trader Joe's Brown rice fully cooked long grain TOTAL today Super Cissus RX (Cissus Quadrangularis) alpha-lipoic acid AMP Amplified Creatine 189 Trader Joe's Mini Chicken Tacos + salsa workout shake w/ banana Trader Joe's Just Grilled Chicken Strips Trader Joe's Mashed Potatoes Trader Joe's Uncured Turkey Hot Dog Trader Joe's organic light string cheese sandwich from SJC airport food vendor TOTAL today Super Cissus RX (Cissus Quadrangularis) alpha-lipoic acid AMP Amplified Creatine 189 Trader Joe's Just Grilled Chicken Strips Trader Joe's Mashed Potatoes

2.0 1.0 2.0 2.0 4.0 2.0 2.0 1.0 2.0 5.0 1.0 1.3 1.0 2.0 0.6 1.0 2.0 1.0 2.0 3.0 2.0 2.0 1.5 2.0 1.0 1.0 1.0 1.0 1.0 1.0 3.0 1.0 2.0 1.0 2.0 9.0 2.5 2.5 2.5 2.0 2.0 2.0 2.0 1.0 2.0 2.5 2.5

22-Jan-2011 14:50 26-Jan-2011 19:20 26-Jan-2011 20:55 26-Jan-2011 20:55 26-Jan-2011 20:55 26-Jan-2011 21:42 26-Jan-2011 21:55 26-Jan-2011 23:20 28-Jan-2011 12:50 28-Jan-2011 12:50 28-Jan-2011 12:50

28-Jan-2011 16:30 28-Jan-2011 18:55 28-Jan-2011 21:00 28-Jan-2011 21:00

CLIF Builder's protein bar Trader Joe's Uncured All Beef Hot Dog Trader Joe's Thai style lime pilaf Trader Joe's Uncured Turkey Hot Dog Trader Joe's Uncured All Beef Hot Dog BodyQuick workout shake w/ banana Naked protein zone double berry juice smoothie TOTAL today Super Cissus RX (Cissus Quadrangularis) alpha-lipoic acid AMP Amplified Creatine 189 Chicken Tikka Masala w/ Biryiani Rice Super Cissus RX (Cissus Quadrangularis) alpha-lipoic acid Trader Joe's Just Grilled Chicken Strips workout shake w/ banana beef steak, "Melbourne" @ Outback, butter appetizer, salad sides side: sauteed mushrooms TOTAL today

1.0 1.0 1.0 3.0 1.0 1.0 2.5 1.0 2.0 1.0 2.0 1.0 1.0 2.8 2.5 20oz 0.8

Slow Card Diet start. Sample days are included below. 9-Sep-2013 10:10 Trader Joe's Uncured Turkey Hot Dog Trader Joe's small curd cottage cheese Emergen-C Vitamin D & Calcium, Mixed Berry Minute Maid Light 15 calories light lemonade 9-Sep-2013 14:00 Chipotle barbacoa w/ guacamole, lettuce, pinto beans 9-Sep-2013 21:00 Chipotle chicken w/ guacamole, lettuce, black beans 10-Sep-2013 02:40 Trader Joe's Uncured Turkey Hot Dog Trader Joe's small curd cottage cheese TOTAL today 10-Sep-2013 10:50 Trader Joe's Uncured Turkey Hot Dog Emergen-C Vitamin D & Calcium, Mixed Berry 10-Sep-2013 16:00 Trader Joe's Marinated Chipotle Chicken Skewers Birds eye Ultimate Petite Mixed Vegetables 10-Sep-2013 19:40 Vitamin water zero 10-Sep-2013 16:00 Trader Joe's Marinated Chipotle Chicken Skewers Birds eye Ultimate Petite Mixed Vegetables TOTAL today 11-Sep-2013 10:50 Trader Joe's Uncured Turkey Hot Dog Emergen-C Vitamin D & Calcium, Mixed Berry 11-Sep-2013 18:00 Tyson Slow cooked Beef Pot Roast in Gravy 11-Sep-2013 19:00 O Organics Diced Tomatoes with Basil, Garlic & Oregano in Tomato Juice 11-Sep-2013 23:00 Trader Joe's small curd cottage cheese TOTAL today 12-Sep-2013 13:25 Trader Joe's Uncured Turkey Hot Dog 12-Sep-2013 17:00 Hampton Hills Extra Fine Chopped Spinach Trader Joe's Organic free range eggs, Large Grade A Brown Brunswick sardines in spring water no salt added Brunswick Sardines in mustard dill sauce 12-Sep-2013 18:00 Emergen-C Vitamin D & Calcium, Mixed Berry

2.0 1.0 1.0 0.3 1.0 1.0 1.0 1.0 2.5 1.0 3.0 2.5 1.0 3.0 2.5 3.0 1.0 1.0 2.5 8.0 1.0 1.5 2.0 0.5 0.5 1.0

12-Sep-2013 21:00

13-Mar-2013 13:00

27-Sep-2013 22:30

6-Oct-2013 12:30

6-Oct-2013 16:00

Hampton Hills Extra Fine Chopped Spinach Trader Joe's Organic free range eggs, Large Grade A Brown Brunswick sardines in spring water no salt added Brunswick Sardines in mustard dill sauce Safeway kitchens All Natural Crinkle Cut Carrots Trader Joe's Uncured Turkey Hot Dog TOTAL today Trader Joe's Uncured Turkey Hot Dog Emergen-C Vitamin D & Calcium, Mixed Berry Minute Maid Light 15 calories light lemonade White tea Perla Pacifica sardines in tomato sauce Nature's Partner California Avocado #4225 @ Safeway Minute Maid Light 15 calories light lemonade Trader Joe's Just Grilled Chicken Strips Trader Joe's pineapple salsa SW Premium Garbanzo Beans 50% less sodium TOTAL today Safeway cake Emergen-C Vitamin D & Calcium, Mixed Berry Trader Joe's organic string cheese Trader Joe's Chicken Tikka Masala with Cumin Flavored Basmati Rice Cadbury Dairy Milk roast almond milk chocolate Trader Joe's Sour Cream grade A pasteurized Sugar Bowl Bakery Madeleines deLISH Cranberry juice cocktail from concentrate Trader Joe's California Golden Raisins Plump & Tangy The Laughing Cow Light Creamy Swiss TOTAL today Trader Joe's Uncured Turkey Hot Dog Trader Joe's small curd cottage cheese Vitamin water zero Chicken of the Sea Mackerel Trader Joe's refried black beans with halapeno peppers Safeway Kitchens Red, Green and Yellow Pepper Strips Trader Joe's chopped spinach Trader Joe's organic Chopped Spinach Trader Joe's Uncured Pastrami Hormel simpleideas Italian Style Beef Roast au jus, Herb Rubbed tea TOTAL today Trader Joe's Uncured Turkey Hot Dog Trader Joe's fat free Cottage Cheese Clover Stornetta Farms Cage Free grade AA egg extra large Trader Joe's Alaskan pink salmon (canned) Trader Joe's Organic Black Beans Made with Sea Salt 365 organic Diced tomatoes with Italian Herbs Trader Joe's Uncured Black Forest Ham Trader Joe's natural Beef Jerky Teriyaki TOTAL today

1.5 2.0 0.5 0.5 2.5 1.0 2.5 1.0 0.5 1.0 0.5 0.3 3.0 0.5 1.0

1.0 2.0 1.0 0.5 7.0 4.0 1.0 1.4 2.0 2.0 0.5 1.0 1.0 0.5 2.0 1.0 1.0 1.0 1.0

2.0 0.5 1.0 7.0 1.0 1.0 2.0 3.0

Sat. Fat.

Sodium

e) you'll find the FOODS list. use the spreadsheet.

11g 12g 22g 11g 16g 25g 26g 26g 25g 23g 26g 25g 9g 23g 12g 17g 21g 16g 18g 16g 12g 24g 15g 44g 21g 21g 63g 7g

50 60 120 60 90 140 150 120g 150 140 160 160 60 160 90 130 170 130 150 140 120 240 170 600 320 320 1470 200

1g

2g

0g

40mg

340mg

2g 2g

0g

65mg 70mg

75mg

3g

1g

50mg

670mg

24g

2g 0g 3g 6g 1g 0g 6g 0g 8g 2g 8g 1g 1g 12g 2g 0g 1g 4g 11g 3g 2g 17g 0g 36g 24g 26g 126g 33g

1g 0g 1g 5g 0g 2g 0g 2g 3g

Po t

M g

Prot./serving Cal. OR Fat Total prot. Cholesterol

Carbs Sugars

Key ingredien t

as si um

Cost / item

$5.49/lb Expensive $4.99/lb $4.99/lb

$5.49/lb 3.99 for 8?

2g 0g 1g 2 0g 8g 0g 28g 6g 2g 70g

$0.56

ausage with asiago cheese, basil and garlic 35g 18g 18g 26g 26g 26g 8g 24g 13g 150 80 80 120 120 120 40 130 70 0g 0g 0g 0g 0g 0g 0g 3g 2g

1g

110mg

1g 1g

60mg 55mg

0g 0g 0g 0g 0g 0g 2g 0g

$1.69 $1.69 $5.49/lb

22g 25g 25g 15g 60g 17g 12g 18g 80g 26g 17g 20g 16g 24g 11g 30g 9g 9g 11g 24g

120 172 175 110 400 130 90 135 640 220 150 180 150 230 110 350 120 120 150 400

15g 7g 5g

5g 1g

200mg 1400mg 90mg 40mg 270mg 280mg 100mg 45mg 100mg

32g 12g 9g 11g 8g

2g

195mg

2g 0g 15g 3g 0g 0g 0g 0g 8g 0g 0g 0g 3g 11g 4g 0g 3g 3g 8g 29g

0g 0g 10g 1g 0g 0g 0g 0g 0g 0g 0g 1g 9g

$6.29/lb Vitamin C

$2.99 $2.49 $1.99

3g $1.69

95g 6g 26g 21g 24g 4g 4g 4g 7g 11g 4g 10g 81g 72g 63g 66g 20g 21g 22g 67g 60g 8g 21g 45g 6g 35g 3g 56g 17g

450 30 140 130 140 23 23 27 40 70 27 70 630 570 570 660 170 180 200 665 735 110 290 750 110 660 60 680 340

10g 2g 4g 4g 0g 1g

0g 2g 2g 0g 0g

250mg 25mg 55mg 60mg 12mg 10mg

180mg 50mg 65mg 137mg 247mg

1g

0g

10mg

270mg

28g 24g 11g 30g 11g 39g 18g

228mg 210mg 1320mg 180mg 2100mg 225mg 1710mg

35g 42g

193mg 193mg

42g 18g

150mg 2010mg

0g 0g 0g 0g 1g 1g 1g 0g 1g 5g 1g 5g 14g 15g 15g 12g 4g 1g 2g 18g 25g 0g 18g 45g 1g 0g 0g 52g

0g 0g 0g 0g 1g 0g 1g 1g 5g 5g 4g 12g 9g 6g 1g 0g 7g 0g 0g 9g 36g 0g 0g 36g

$3.49

$0.50 $0.33

$7.99/425g $7.99/425g $7.99/425g $5.99/lb $7.99/lb

$9.49/lb

2g 7g 7g 21g

58 190 190

3g 3g 0g

34g 5g 6g 2g 2g 5g 3g 4g 6g 2g 3g 0g 0g 11g 6g 12g 5g 2g 4g 3g 4g 2g 2g 4g 4g 12g 5g 2g 0g 3g 0g 0g

240 110 70 25 25 70 50 70 75 20 30 20 20 210 120 240 100 100 90 70 158 50 50 88 140 360 180 90 35 289 110 110

18g 13g 2g 3g 4g 12g 10g 12g 12g 2g 3g 4g 4g 46g 26g 45g 16g 15g 17g 14g 35g 11g 10g 14g 32g 40g 35g 16g 7g 15g 22g 22g

6g 1g 0g 2g 1g $1.29 4g 0g 1g 1g $1.29 $1.69 2g 8g 27g 10g 8g 3g 3g 7g 3g 4g 14g 14g 12g 4g 4g 4g 1g 22g 11g 0g

0g

0g

0mg 0mg

20mg

0g 0g 0g

0g 0g

0mg 0mg 0mg

110mg 110mg

0g

0g

0mg

0g

4g

2g

10mg

140mg

720mg

0g

0g

0mg

875mg

490mg

0g

0g

0mg 1120mg

1085mg

21g 0g

3g 0g

0mg

11mg

690mg $1.99

0mg 2640mg

4g 4g 0g 9g 25g 25g 21g

140 140 88 120 325 385 385

0g 0g 0g 0g 5g 7g 4g

0g 0g 0g 0g 0g 0g 0g

0mg 0mg 1225mg 0mg 770mg 0mg 0mg 0mg 0mg 240mg 665mg 630mg 490mg

35g 35g 18g 20g 81g 28g 67g

21g 21g 980mg 11g 805mg 2g 11g 1645mg 11g 280mg 4g

21g 25g 21g 25g 28g 25g 25g 25g 32g 21g 7g 2g 5g 5g 4g 1g 3g 1g 0g 0g

385 455 420 385 420 385 350 420 480 420 200 62 170 200 190 50 200 105 72 495

0g 4g 4g 0g 0g 0g 0g 0g 2g 0g

0g 0g 0g 0g 0g 0g 0g 0g 0g 0g

0mg 0mg 0mg 0mg 0mg 0mg 0mg 0mg 0mg 0mg

945mg 490mg 1330mg 490mg 910mg 1505mg 1540mg 1820mg 1760mg 1350mg

74g 63g 77g 70g 74g 70g 67g 77g 88g 87g 8g 14g 8g 43g 4g 12g 45g 27g 19g 117

0g 4g 2g 7g 3g 7g 0g 7g 4g 30g 1g

15g

9g 33g

$3.49 $2.99 $5.99 1g 5g 5g 12g 5g 4g 8g 8g 13g 8g 6g 12g 12g 4g 2g 3g 2g 7g 8g 6g 8g 130 80 90 240 110 90 240 250 410g 280 240 520 520 180 100 150 110 420 500 420 600 0g 0g 0mg 10mg 31g 15g 15g 26g 15g 16g 44g 44g 80g 27g 27g 78g 80g 37g 20g 28g 21g 98g 86g 76g 68g 29g 1g 2g 0g 4g 30mg

1g

0mg

16g

0mg

1g 12g 1g 1g 38g 36g 0g 2g 3g 2g 4g

$1.99

$1.99 $1.99

$3.29

$2.29 $1.99

10g 9g 4g 4g 3g 3g 5g 5g 5g 4g 2g 2g 5g 14g 14g 14g 9g 8g 8g 6g 8g 10g 9g 8g 11g 10g 7g 6g 9g 4g 8g 2g 2g 2g 2g 2g 2g 1g 2g 1g 0g

190 200 120 120 100 110 190 230 250 210 120 130 240 80 90 120 80 80 80 60 80 110 110 100 140 130 100 110 180 80 170 45 35 35 35 50 50 60 40 60 100

5g

0mg

1g 1g 5g

0mg 0mg 0mg

6g 0g 5g 5g

1g 0g 3g

0mg 0mg 20mg

75mg 390mg 340mg

33g 38g 24g 24g 24g 23g 41g 42g 38g 46g 26g 24g 42g 4g 4g 3g 0g 0g 1g 1g 0g 18g 1g 1g 20g 13g 0g 0g 34g 4g 12g 2g 1g 1g 1g 1g 2g 0g 2g 2g 0g

12g 9g 4g 4g 6g 7g 18g 12g 11g 10g 3g 7g 13g 4g 4g 3g 0g 0g 0g 15g 0g 0g 20g

$2.99

$3.79

$3.99

2g

10mg

$4.49 0g 3g 12g 1g 1g 1g 1g 1g 2g 0g 2g 2g 0g

$3.99

2g 2g 2g 4g

5mg 5mg 5mg 10mg

3g 3g

4g

10mg 25mg

$2.99 $1.79

25mg

$3.49 3g 5g 0g 72g 60g 460 450 26g 27g

18g

165mg

9g

90g 26g 54g 33g 110g 17g 26g 35g 27g 14g 34g 22g 8g 40g 29g 16g 30g 31g 16g 2.5g 2.5g 42g 45g 78g 42g 32g 1g 18g 38g 20g 1g 18g 27g 24g 12g 28g 1g 18g 16g 5g 13g 9g

920 270 600 390 1450 230 360 520 405 220 580 380 140 700 520 290 560 580 300 48 50 860 930 1740 880 720 30 420 875 480 28 470 720 660 345 840 43 630 600 190 500 450

26g 27g 30g 60g 40g 32g 32g 46g 28g 52g 70g 20g 96g 18g 47g 72g 45g 30g 5g 5g 78g 123g 240g 62g 84g 3g 66g 68g 34g 3g 58g 108g 48g 42g 104g 6g 48g 101g 16g 84g 24g

10g

$3.99

17g 5g 7g 6g 8g 24g 2g 34g 3g 8g 22g 2g 0g 1g 6g 30g 42g

12g

5g

60mg

710mg

54g

90mg

1g 34g 8g 10g 1g 81g 0g 6g 0g $5.99

36g

140mg

12g

80mg

11g 1g 3g

rice

2g 0g 1g 2g 1g 5g

100 11 120 110 100 320

1g 9g 9g 8g

5g

0mg 0mg

0g

10g 1g 14g 13g 15g 34g

8g 1g 11g 0g 0g

$4.49

$4.99

2g 2g 2g 1g 3g 1g 0g 1g 0g 2g 10g 2g 2g 2g 0g 0g 0g 0g 1g 12g 0g

160 180 150 130 246 100 60 75 25 134 525 100 110 110 15 100 110 80 110 225 120

13g

18g 14g 21g 14g 28g 11g 17g 5g 2g 16g 53g 20g 26g 27g 4g 24g 27g 19g 28g 45g 30g

17g 13g

7g 6g

5g 4g

40mg 15mg

85mg 50mg

33g 15g 2g 0g 0g 0g 0g

25mg

88mg 0mg

11g 27g 3g 16g 5g 2g 8g 48g 2g 22g 24g 2g 22g 27g 19g 27g 31g 30g

0g

0mg 0mg 0mg

Vitamin C

0g

0g

0mg

35mg

30mg

Vitamin C

6g 0g 24g 13g 23g 22g 22g 22g 35g 30g 32g 32g 20g 6g 6g 8g 6g 7g 0g 0g

100 100 120 160 131 110 213 167 170 310 410 440 270 93 155 90 70 80 15 5

3g 0g

2g

15mg

95mg 35mg

12g 26g 3g 15g 18g 13g 16g 11g 33g 41g 70g 30g 0g 1g 1g 1g 0g 3g 1g

11g 26g

8g

5g

0mg

230mg

20g

220g

1g 0g 0g 2g 0g

6g 5g 5g

2g

270mg 215mg 210mg

80mg 60mg

8g 2g 1g 8g 64g 44g 12g 16g 2g 4g 51g 6g 1g 0g

45 140 100 280 620 340 402 160 150 220 580 90 20 120

32g

3g

160mg 1300mg

14g

0mg

2g 28g 18g 54g 12g 16g 72g 15g 16g 28g 2g 12g 2g 0g

17g

6g

2g

8g 1g 0g 625mg 200mg 300mg 800mg

$3.29

10 20 20 20 0

1g

5mg 5g 5g 2g 2g

0g

5g 3g 0g 0g 0g 5g

0g

25mg 50mg Vit. A 5000 IU, Vit. C 120mg, Vit. D3 1000mg 500mg Plus Zinc (as zinc oxide) 15mg 1200mg fish body oils, EPA 400mg, D Ca 500mg, Vit. D 1000 IU, Vit. C 500 Vit. C 500mg, Vit. D 1000 IU, Vitamin Vit. C 1000mg, Vitamin B6 10mg, Vit Ca 500mg, Vit. D 200 IU, Vit. K 40mc 25mg Vit. A 25%, Vit C. 50%, Ca 10%, Vit.

e FOOD LOG section below, then over its Food cell, copy/paste the food you had, chosen from the list above. after the previous day's total.

65g 6g 46g 8g 20g 145g 25g 40g 50g 12g 39g

800 420 320 140 260 1940 540 90 480

75g 76g 24g 24g 26g 225g 60g 2g 45g

166g

1110

107g 300mg

8g 14g 17g

180 200 107

32g 0g 1g 1250mg 1600mg 300mg

36g 0g 20g 13g 24g 24g 2g 158g

300 100 270 163 120 180 109 1728

22g 20g 30g 16g 3g 4g 2g 625mg 131g 0mg 0g 0g

8g 8g 14g 17g

143 180 200 165

15g 32g 0g 6g 0mg 0mg

30g 11g 20g 0g 11g 21g 7g 146g

350 210 270 72 150 570 420 2730

0g 46g 30g 19g 8g 0g 98g 254g 0mg 0g 0g

23g 57g 40g 5g 24g 12g 4g 164g

428 326 222 250 180 120 300 1826

45g 45g 2g 50g 4g 2g 30g 178g 0mg 0g 0g

40g 5g

222 250

2g 50g

20g 7g 6g 36g 7g 57g 32g 210g

270 190 420 270 190 326 440 2579

30g 0g 76g 6g 0g 45g 70g 279g 0mg 0g 0g

10g

100

10g 0g 0g

45g 57g 124g 9g 245g

254 326 1451 191 2322

3g 45g 34g 18g 110g

24g 14g 0g 0g 33 41g 12g 14g 138g 30g 0g 72g 5g 72g 5g 184g 36g 0g 81g 9g 112g 237g 12g 9g 12g 9g 8g 0g

180 120 20 5 445 465 90 120 1445 225 20 390 125 390 125 1275 270 20 630 350 960 2230 90 113 140 65 75 20

6g 5g 0g 0g 21g 21g 3g 5g 61g 8g 0g 2g 0g

2g 3g 0g 0g

1g 3g 9g 3g 0g 0g 0g

100mg 1340mg 20mg 340mg 0mg 0mg 0mg 0mg 65mg 115mg 50mg 670mg 20mg 340mg 370mg 2690mg 125mg 1675mg 0mg 0mg 165mg 0mg 0mg 0mg 165mg 0mg 455mg 150mg 0mg 228mg 0mg 160mg 538mg 50g 0g 430g 45g 50g 0mg 0mg 0mg 1675mg 2010mg 0mg 0mg 0mg 2720mg 4730mg 670mg 0mg 0mg 0mg 0mg 0mg

4g 3g 0g 1g 33g 33g 2g 3g 79g 5g 0g 9g 25g 9g 25g 73g 6g 0g 14g 88g 24g 132g 2g 18g 2g 0g 2g 0g

4g 3g 5g 1g 3g 3g 2g 3g 24g 5g 5g 6g 10g 6g 10g 42g 6g 5g 4g 53g 24g 91g 2g 0g 0g 0g 1g 5g

2g 0g 0g 0g 11g 3g 9g 3g 0g 0g 28g 0g 0g 0g 40g 24g 77g 27g 3g 1g 0g 0g 9g 0g 4g 0g 4g 0g 0g 0g

9g 12g 9g 8g 1g 12g 100g 30g 0g 0g 80g 2g 0g 48g 0g 25g 184g 0g 16g 16g 5g 7g 4g 0g 1g 4g 53g 24g 7g 60g 16g 0g 2g 3g 4g 72g 188g 24g 7g 7g 84g 25g 4g 8g 33g 191g

113 140 65 75 86 90 1071 225 20 8 640 145 5 268 55 385 1750 500 20 160 300 263 420 520 120 184 70 2557 180 60 400 240 40 20 30 27 570 1567 180 40 80 630 350 140 47 210 1677

0g 9g 4g 4g 0g 3g 39g 8g 0g 0g

0mg 0g 0g 0mg 0g 430g 0mg 0g 45g 0mg 0g 50g 0mg 0g 0g 1g 50g 670mg 2g 1150mg 1340mg 3g 125mg 1675mg 0mg 0mg 0g 0mg 0mg 0g 280mg 0mg 0mg 6mg 0mg 0mg 119mg 1012mg 0mg 0mg 0mg 630mg 524mg 3323mg 0mg 0mg 0mg 0mg 60mg 710mg 13mg 44mg 175mg 175mg 160mg 340mg 0mg 35mg 0mg 14mg 10mg 0mg 418mg 1318mg 100mg 1340mg 10mg 170mg 200mg 1400mg 0mg 880mg 0mg 0mg 0mg 110mg 0mg 110mg 0mg 0mg 210mg 1320mg 520mg 100mg 0mg 210mg 280mg 0mg 0mg 23mg 30mg 643mg 5330mg 1340mg 195mg 80mg 1890mg 1540mg 1225mg 273mg 810mg 7353mg

18g 2g 0g 2g 17g 2g 64g 5g 0g 2g 8g 7g 1g 3g 11g 28g 66g 0g 0g 30g 26g 14g 56g 30g 44g 2g 202g 4g 2g 0g 44g 8g 2g 3g 1g 15g 78g 4g 2g 0g 0g 67g 35g 1g 15g 124g

0g 0g 0g 1g 10g 2g 20g 5g 5g 1g 0g 0g 1g 0g 11g 11g 33g 30g 5g 0g 2g 24g 14g 44g 30g 41g 2g 192g 4g 2g 0g 2g 4g 1g 1g 0g 12g 26g 4g 2g 0g 0g 0g 21g 1g 15g 43g

32g 12g 11g 1g 0g 0g 4g 0g 0g 0g 7g 0g 61g 16g 0g 0g 0g 12g 5g 16g 8g 18g 25g 28g 18g 0g 0g 0g 0g 3g 0g 77g 55g 6g 2g 3g 2g 15g 5g 1g 0g 0g 0g 0g 0g 0g 0g 0g 0g 24g 11g 49g 19g 6g 2g 0g 0g 5g 2g 35g 7g 0g 0g 0g 0g 1g 0g 3g 0g 50g 11g

280g

0g

0g

0mg

Allergy

Cal/g prot.

Notes

4.5 5.0 5.5 5.5 5.6 5.6 5.8

Servings per container: 3.5 57g/tender. No microwave cooking. From Safeway. Oven for 25 minutes from frozen next time. They'll lea Nothing to spit. Servings per container: 4 Very rarely, contains pieces of cartilage. Microwaves to perfection, already spiced. SUCKS, never again. Just get the TJ grilled strips. These burgers are rubbery if microwaved (and dubious Good. Cooks fast in pan, 3-4 minutes per side. Quite a bit of cartilage though.

6.0 6.1 2 patties per container; no cartilage; taste: 90% 6.2 Nothing to spit. Cook in pan, easy. I did get softer stool a few hours after it, but it was expiring the same d 6.4 4 patties per container; Contains pieces of cartilage 6.7 Better caloric profile than the turkey hot dog 7.0 Servings per container: 6.4. The package lists "5", but look for the affixed weight label. 7.5 8 x 57g hot dogs per package. Originally had "9g protein" instead of 12g - http://archive.is/z7GHO. They b 7.6 Annoying casing you have to spit 8.1 Gluten free. Smells nice. Casing is not edible, must spit 8.1 4 links Nasal congestion8.3 2013-03-29..30? Serving size includes the sauce packet proportionally. Servings per container about 3.5 8.8 Casing is not edible, must spit out 10.0 4 links 10.0 Servings per container: 4. Ignore the intructions, can microwave just fine. Contain chicken and veggies. 11.3 Servings per container: 4 13.6 Delicious, easy to microwave 15.2 breaded 15.2 Cooks in 1.5 + 1.5 minutes. Some ingredients may spill out. Quite complex ingredients in a long list. None detected, 2013-04-01 23.3 Original serving size: 85g. Servings per bag: 7 28.6 NEVER AGAIN. Annoing casing you have to spit out. Get the Asiago Fennel. This Parmesan thing has that annoing casing you have to spit out. 4.3 4.4 4.4 4.6 4.6 4.6 5.0 5.4 5.4

Original servings: "about 2.5 drained" Serving size 85g, 5/container. No cooking, just thaw while microwaving the side. Serving size 85g, 5/container. No cooking required, just thaw by rinsing in cold water for 5-7 minutes (a bi Original serving size: 1/2 can Original serving size: 1/2 can Fucking confusing cooking procedure Keep frozen Keep frozen. Needs about 30 minutes actually to cook on the middle rack, with periodic turning

5.5 6.9 7.0 7.3 6.7 7.6 7.5 7.5 8.0 8.5 8.8 9.2 9.4 9.6 10.0 11.7 13.3 13.3 13.6 16.7 #DIV/0! #DIV/0!

Raw scallops. Pan sautee for ~10 minutes. Thaw in microwave (~2x3 minutes), then nuke 1 minute, then in 10-second increments until done Original serving size 181g, 2.5/container. Cook in pan ~6 minutes. Butter makes the beans and broccoli ta Serving size 91g, 4 per box. Microwave 3 minutes. From Safeway. Original serving size: 56g. Servings per container about 5. Fat cal. 30. From Trader Joe's. Used to have 19g protein before August 2013. Servings per container: ~7 (418g) Original serving size: 2oz (56g/2 pieces). Servings per container about 1.5 From Safeway. Annoying nutrition label bilingual in Spanish. Safeway Original serving size: 55g. Servings per container about 1.5. Fat cal. 70

Servings per container: 6 Original serving size: 1/2.5 can.

Serving size 1 can (65g) Original serving size: 1/2 can Fish is good but beans suck. Too small. Not worth it. Never again.

4.7 Serving size: 85g/3oz, 5 per container 5.0 8 slices per container. All natural ingredients. 5.4 My first time cooking it - taste was not impressive. 6.2 Good taste when cooked. Doesn't NEED spices but would probably enhance it. 5.8 Takes longer to pan sautee than the chicken 10-15 minutes 5.8 Original serving size: 2oz = 1/4 box, which has 10 slices. Um, 12 slices in Oct 2013. 6.4 Original serving size: 3 slices.. "about 2.5 per container" 6.2 Original serving size: 2oz = 1/4 box, which has 12 slices 6.2 Original serving size: 2oz = 1/4 box, which has 8 slices 6.4 Servings per container: 4. A little hard to chew. 6.2 Original serving size: 2oz = 1/4 box, which has 12 slices 7.0 Safeway. Awesome snack. 7.8 Serving size: 140g/5oz, 3.5 per container. Nasal congestion7.9 got Too worse hard/stiff. in the next Original ~2 hours serving size: 140g = 1/3 package. From Safeway. $7.99, $5 on sale. Some last 3+ $7.99/425g 9.0 Microwave 3 minutes (3.5 was too much). Original serving size: 140g = 1/3 package. From Safeway. $7.9 $7.99/425g 10.0 Avoid. Better nutrients elsewhere. Microwave 3 minutes. 8.5 Better than the beef chuck flat iron, but still even more often chewy and must spit 8.6 Many chewy parts you'll have to spit. Fry in pan for ~10-15 minutes. 9.1 Serving size: 85g/3oz, 4 per container. Meat has some cartilage. 10.0 Serving size: 140g/5oz, 3.5 per container. Meat has some fat. 12.4 Original serving size: 140g = 1/3.5 package 13.8 Annoying non-edible casing, fat inside. From Trader Joe's. 13.8 NEVER again. Hard to cook in pan (16 minutes and gets overburned outside and tender inside), and twice 16.7 Original serving size: 151g = 1/3 container. Some chewy fat. 18.3 Great appetizer, lasts 8mo+ in the fridge. From Safeway or Trader Joe's. 18.9 Microwave 2 minutes @ 70%, then 5 minutes with veggies @ 100%. 20.0 Container has 9 pieces; originally, 1 serving = 3 pieces 12.1 Avoid. Chewy part. Low protein/calories ratio. 20.0 Good taste, but constantly have to spit fat or chewy crap

26.9 Original serving size; 1/2 package = 99g 27.1 Never buy again. Get the turkey one instead. 27.1 Many chewy/inedible parts you'll have to spit. Fry in pan for ~10-15 minutes. MEH. From Trader Joe's. Get Russian salamis. EXCELLENT taste. Contains sodium nitrite. http://www.thefind.com/food/browse-old-forest-salami or from Original serving size: 128g = 1/2 package Servings per container: 4 11.7 12.5 12.5 14.0 16.7 17.5 12.5 10.0 10.0 20.0 20.0 20.0 20.0 20.0 20.0 50.0 22.5 23.3 45.0 25.0 25.0 25.0 40.0 30.0 36.0 45.0 71.4 85.3 110.0 110.0 Servings per container 6 Tastes whatever. Vit. A 35%, Vit. C 8%, Ca 8%, Iron 4% Servings per bag: about 5 Servings per bag (1lb) about 5 Servings per container 5. Taste is irrelevant, add some condiment. Servings per bag (1lb) about 5 Servings per bag about 3. From Safeway. Steam in bag. Servings per bag about 6. Servings per bag (1lb) about 6. Servings per bag (1lb) about 5 Servings per bag (1lb) about 5 Original serving size 125g; Servings Per Container about 3.5 Original serving size 128g; Servings Per Container about 2 Original serving size 151g; Servings Per Container about 3 Serving per container 4 Serving per container 4. Calories from fat 35. From Saveway, The green beans and lima beans are annoying. From Whole Foods. Cal. From fat 0. Servings per bag (1lb) about 5 Serving per container about 5. Frozen, birdseye.com, from Safeway From Safeway From Safeway. Original serving size: 1/2 cup .Servings per container: ~3.5. Gluten free. Original serving size 114g; Servings Per Container 4. Meh: green beans, cauliflower, broccoli Servings per container: ~3 Serving per container 4 Protein: "less than 1g". Fiber: 2g. Servings per bag: 8. Weight varies between 180g and 230g before slicing and extracting seed Original serving size: 2 Tbsp (31g). Servings per container about 11. Too spicy. Get the pineapple Salsa. Original serving size: 2 Tbsp (31g). Servings per container about 11. NO. Get the pineapple Salsa. SUCKS. Get the pineapple salsa.

Original serving size 120g. Servings/can ~3.5. From Safeway 40.0 Original serving size 120g. Servings/can ~3.5. From Whole Foods. 0.0 Original serving size 120g. Servings/can ~3.5. From Whole Foods. 13.3 13.3 15.7 18.3

Servings per container: 5. Microwave 2-3 minutes. The least shitty of the legumes so far. Original serving size 130g. Servings/can: ~3.5. From Safeway. Taste by itself is barely fine (has chili cond Original serving size 130g. Servings/can: ~3.5. From Safeway. Taste by itself sucks. Combine with pineap Original serving size 130g. Servings/can: ~3.5. Add mustard.

18.3 18.6 20.0 15.7 15.0 15.7 14.3 17.1 15.0 20.0

Original serving size 130g. Servings/can: ~3.5. Add some condiment to the sucky taste. Original serving size 130g. Servings/can: ~3.5. Bleh taste. Add condiments. Original serving size 130g. Servings/can: ~3.5. TRY HEATING THEM. Taste by itself sucks. Combine with Original serving size 130g. Servings/can: ~3.5. Taste by itself sucks. Combine with mustard. Calories from Original serving size 130g. Servings/can: ~3.5. Taste by itself is meh. Combine with mustard. Calories fro Original serving size 130g. Servings/can: ~3.5. Kidney beans have less sodium. Original serving size 130g. Servings/can: ~3.5. Bland taste, not sucky enough to warrant condiments. It's a paste. Original serving size 130g. Servings/can: ~3.5. Taste by itself sucks. Combine with mustard. C It's a paste. Original serving size 121g (1/2 cup). Servings/can: ~4. Taste by itself sucks. Combine with mu Original serving size 130g. Servings/can: ~3. Lots of sugar (explains the better taste)

28.6 31.0 No nutrition info on TJ box. From http://caloriecount.about.com/calories-blackberries-i9042. 34.0 40.0 Original serving size: 140g thawed, 2.5/container 47.5 NEVER AGAIN. Hard to peel, somehow there's no pulp (you squeeze out the juice and where'd the insi 71.4 Per http://www.livestrong.com/thedailyplate/nutrition-calories/food/generic/orange/ 80.0 Original serving size: 140g thawed, 2.5/container 105.0 180.0 495.0 Original serving size: 1/2cup = 123g, 4.5/container bitter. Get the regular ones. Sweeter than the organic ones. Need to wash them. About 5% damaged ones. Total weight: 454g 16.0 18.0 20.0 22.0 22.5 30.0 31.3 31.5 35.0 40.0 43.3 43.3 45.0 50.0 50.0 55.0 60.0 62.5 70.0 75.0

Servings per package: 2. 1 tamale = 140g Microwave 45 seconds/slice. Tastes awesome. Servings per container: 6 Servings per container: 6

Servings per package: 2. Yes, more protein than the chicken one. Servings per package: 2 Servings per container: about 2 Original serving size: 1/2 box = 140g. Great sauce. Servings per container: 4 Original serving size: 8 pieces = 112g. Servings per container about 7. Microwave 20 pieces ("medallions" Servings per package: 3 avoid Original serving size: 74g, 3.5/container Original serving size: 1/2 package = 57g. Microwave 16 minutes in 1.4L bowl. Original serving size: 1/2 package = 142g Original serving size: 1/2 cup prepared. One packet yields 2 cups. AVOID. Difficult to get right. Takes too long to cook compared to alternatives. lame

19.0 22.2 30.0 30.0 33.3 36.7 38.0 46.0 50.0 52.5 60.0 65.0 48.0 5.7 6.4 8.6 8.9 10.0 10.0 10.0 10.0 11.0 12.2 12.5 12.7 13.0 14.3 18.3 20.0 20.0 21.3 Nostril congestion? 22.5 17.5 17.5 17.5 25.0 25.0 60.0 20.0 60.0 #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0! #DIV/0!

Servings per container: 7. Meh taste, kinda too crunchy. AVOID! Or try softening with milk. Sticks are very hard and did hurt the roof of my mouth. Servings per co Servings per container: about 12 Servings per container: about 12. Addictive! not very addictive a bit too crunchy; not very addictive

AVOID. The one above is nutritionally better. Smells flour-ish, kinda nasty. Apart from the high sugar, the Organic Raising Bran Clusters is much better Servings per container: about 11 ADDICTIVE Servings per container: about 5. From Whole Foods. Servings per container 8. Protein content: 1/8 weight. Servings per container 8. Protein content: 1/8 weight. Servings per container 8 (907g). Taste: best of the three. Also, most calories. Better protein, fewer calories THAN WHAT?

Taste 90% 12 slices. Lame taste. Get the provolone, or the Safeway version. 8 slices. Tastes much better than the Trader Joe's version. From Safeway or Trader Joe's. get the "lite" version

Serving size: 1 cup 8 servings per tube Serving size: 1 cup. Servings per container: 4 EXCELLENT taste. From Safeway, with some less "natural" ingredients: carob bean gum, xanthan gum, c The strawberry one tastes better, but this one is less artificial: sodium phosphate, sodium polyphosphate, AVOID. The Light Creamy Swiss tastes better, with the same nutritional profile. AVOID. The Light Creamy Swiss tastes better, with the same nutritional profile. Pretty "natural": sodium phosphate, sodium polyphosphate, sodium citrate Best. Cheese. Ever. Servings about 15 => 454g

Salted butter tastes much better. Prefer Irish Gold. Comes in convenient packaging: 4 4oz bars, each mar Irish Kerrygold is better. About half the weight of the Trader Joe's one. Meh salty/sour taste. Add honey or get the honey one (which unfortunately has less protein) From Safeway. Annoying taste, must add honey. Original serving size 1/2 cup, 4 per container

6.4 Original serving size: 1/2 container. Never again: contains onions and pieces of cartilage 7.5 Original serving size: 1/3 package (140g). Forgot the taste.

10.2 10.4 11.1 11.8 13.2 13.5 13.8 14.9 15.0 15.7 17.1 17.3 17.5 17.5 17.9 18.1 18.7 18.7 18.8 19.0 20.0 20.5 20.7 21.0 22.5 22.5 23.3 23.3 24.0 24.3 26.1 26.7 27.5 28.8 30.0 34.0 35.0 37.5 38.0 38.5 50.0

Original serving size: 1.25 cup, 2/container = 545g Dressing sucks, excluded Original serving size: 1/2 box. Great taste but chicken thigh includes bone; contains lots of mini onions; co Servings per container: 3. Microwave 5+5+1. Original serving size: 1/5 container Serving size 1 container. SPICY. Only 260 cal w/out dressing Serving size 1 container; originally 1 cup, 1.5/container From Safeway. Original serving size: 1/2 can = 240mL Original serving size: 1/2 container.

Huge ingredient list. Original serving size: 1/2 package = 312g Only 260 cal w/out dressing Serving size 1 container = 312g Serving size 1 container; originally 1 cup, 2/container Serving size 1 tray = 241g Original serving size 4 tacos = 79g, about 24 tacos per container Original serving size: 2 sticks Original serving size: 1/2 container Original serving size: 1/3 pizza = 133g Original serving size: 1/2 container. Acceptable, thanks to the mushrooms, despite the onions. Original serving: 1 cup (=198g), 2 per container Original serving size: 6 pieces = 85g = 1/2 box Original serving size: 142g, 2/container = 283g. From Safeway. Original serving size: 1/2.5 box = 220g Original serving size: 2 (!). Annoying couscous jumps out of the casserole. Poor nutritional values. Oven cook for 12 minutes. Great appetizer.

$3.29

Serving size 1 container; originally 1 cup, 3/container. Kinda spicy and somewhat funny smell, but good. F Original serving size: 2 cookies. 12 per container. Original serving size: 4 pieces. 6 pieces per box. Too many calories and too spicy Original serving size: 4 sticks. 18 sticks per container Original serving size: 1/3 box = 140g Too small for lunch Frail when plopping it onto the cooking tray Original serving size: 1 tray Original serving size: 140g, 3/container = 454g Broccoli sucks Very little chicken. Quinoa jumps out of the casserole due to the elasticity of salad leaves. Avoid.

50.0

10 of them weigh 21g. Original serving size is 40g. Servings about 10 => ~200 beans. 120.0 Excellent taste, allegedly low in carbs & sugar Sugar alcohols 9g. Sucks anyway. 100.0 4 servings per bar = 3 rectangles / serving. Sugar alcohols 11g. Fat cal. 70. From Trader Joe's. Surprising 64.0 !: WARNING: might cause insomnia

80.0 1 piece = 30g 90.0 Not impressed 75.0 Servings per container: 14. From Safeway. 82.0 100.0 From Trader Joe's. 8 pieces per box. Awesome and addictive.

75.0 Converging data from http://www.amazon.com/Lindt-Lindor-Truffles-Chocolate-120-Count/dp/nutrition-fac Estimated Original serving size: 2 bars Original serving size: 7 blocks=39g. Servings/bar=2.5. From Safeway.

55.0 From Safeway. 1.75L 55.0 From Safeway. 1.75L From Safeway. 1.75L 100.0 From Safeway. 1.89L 110.0 12% juice. No preservatices or artificial colors 80.0 The Green tea jug is better. From Safeway. 3.79L 110.0 Original serving size = 16 fl oz - http://www.starbucks.com/menu/drinks/smoothies/strawberry-smoothie

8oz 8oz

Meh. Mint is much better. Not bad. No particular taste. Mix of chamomile, lemon grass, spearmint leaves, peppermint, blackberry leaves etc. Add boiling water over tea bag and steep 3-5 minutes. Too biting. Trader Joe's Peppermint is better. Not impressed. Didn't really like it. HFCS, sucralose, K sorbate, Na benzoate. From United in flight.

5.0 12.3 5.7 5.0 9.8 7.7 4.9 10.3 12.8 13.8 13.5 14.9 24.6 11.3 11.7 11.4 15.0

TJ_milk x 3 cups + 1 small banana + Cytosport Cytogainer protein powder + Marconi almonds. http://www Optimum Nutrition casein shake powder x 3 scoops, TJ milk x 30oz, 1 medium banana, marconi almonds Optimum Nutrition casein shake powder x 3 scoops, TJ milk x 30oz, some cashew nuts. Yield is about 48 TJ 2% milk x 5 cups, ON casein shake powder x 4 scoops, 1 small banana, some almonds for texture. Yi TJ 2% milk x 5 cups, ON casein shake powder x 4 scoops, 56g cashew nuts. Yield: 54 fl. Oz, but settles

Original serving size: 240mL = 8 fl oz = 1/2 container

Per http://www.thecaloriecounter.com/Foods/100/1130/2/Food.aspx Per http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2 7m30s in the microwave cooker made them still hard. 6:45 - too little Fat calories 45. From Whole Foods. Doesn't sit top-down. 68 1tbsp servings.

5.6 70.0 100.0 35.0 9.7 7.7 33.5 10.0 75.0 55.0 11.5 15.0 20.0

8 dogs / pack Servings per container 6 dairy-free, gluten-free, vegan, low sodium Original serving: 4 pieces = half box Original serving size: 8oz = half box Original serving size: 1 cup (=245g), 2 per container. VERY little food after cooking the entire bag: 270g Original serving size: 1/2 package Servigns per container 2 Servings per container: 2 5 eggs, 7 TJ sliced Provolone cheese, ~1 serving ham (84g), some peas and bell pepper Original serving size: 1/2 packet. 3 or 4 packets per box.

Must handle very carefully. Extremely stable oil, very hard to clean if spilled. Probably has some industrial Serving size on bottle is 2 pills => 1250mg creatine chloryde 60 pills, use 1-3 capsules / day, preferably spread out

Haven't noticed any improvement while on it. Worse, while partially on it during July 2013, I developed wri

60 pills, each with 15 mg Zn picolinate and 2.5mg Coper chelate. Take 1/day. 0 IU, Vit. C 120mg, Vit. D3 800 IU, Vit E. 30 IU, Vit. K 100mcg, Vit. B1 25mg, B2 25mg, B3 25mg, B6 25mg, Folic Acid 800mcg, B12 25mg, (as zinc oxide) 15mg Take 2 daily. 60 / bottle. sh body oils, EPA 400mg, DHA 200mg g, Vit. D 1000 IU, Vit. C 500mg, Vitamin B6 5mg, Vitamin B12 12.5mcg mg, Vit. D 1000 IU, Vitamin B6 5mg, Vitamin B12 12.5mcg, Ca 500mg, Pantothenic Acid 2.5mg, Manganese 0.5mg 0mg, Vitamin B6 10mg, Vitamin B12 25mcg, Thiamin 0.38mg, Riboflavin 0.43mg, Nacin 5mg, Manganese 0.5mg, Magnesium 60mg, Ca 50 g, Vit. D 200 IU, Vit. K 40mcg Didn't notice anything amazing in term of effects.

%, Vit C. 50%, Ca 10%, Vit. E 25%, Vit. B6 100%, Pantothenic acid 100%, Mg 10%, Zn 25%

Too few calories

Post workout A

estimated

forgot to take pre-meal supplements

before Workout A #3

estimated; leftovers

per http://www.outback.com/menu/nutritionitem.aspx?id=1176 per http://www.outback.com/menu/nutritionitem.aspx?id=1168

30g protein within the first 30 minutes of waking up 600 mL 13.5 No rice 11.3 No rice

30g protein within the first 30 minutes of waking up 600 mL With a negligible amount of Minute Maid Light 15 calories light lemonade

During training

30g protein within the first 30 minutes of waking up 600 mL With a negligible amount of Minute Maid Light 15 calories light lemonade

Yep, I ate the entire tub throughout the night Missed 30g protein within 30 minutes of waking up 12.5 Scrambled eggs with Five Spices and Garlic Pepper 11.7 7.6 9.4 600 mL With a negligible amount of Minute Maid Light 15 calories light lemonade

12.5 Scrambled eggs with Five Spices and Garlic Pepper 11.7 7.6 9.4

Way too little calories 30g protein within the first 30 minutes of waking up 500 mL 120 mL 600 mL

999 mL

First cheat day 500 mL

30g protein within the first 30 minutes of waking up 400 mL During training Added thyme

1900 mL 30g protein within the first 30 minutes of first waking up

frozen next time. They'll leak, use a tray, not something flat.

if microwaved (and dubious to), and stick to each other. They're intended for baking for 25 minutes.

t it was expiring the same day.

://archive.is/z7GHO. They bumped it at some point.

tain chicken and veggies.

gredients in a long list.

water for 5-7 minutes (a bit cumbersome). About 3 servings, with ~15 mashed potato medallions, had me full. Add seasoning.

h periodic turning

crements until done es the beans and broccoli taste much better. Seasoning tastes great. Vitamin C per bag: 450% (!)

9, $5 on sale. Some last 3+ months ahead! Stock up! No weird/bad ingredients. ckage. From Safeway. $7.99, $5 on sale. Some last 3+ months ahead! Stock up! Weirder ingredients.

and tender inside), and twice the price of Curry Chicken Tenders, and nutritionally inferior on every macronutrient metric. Also, chewy, must s

se-old-forest-salami or from Rita's mom Russian foods store.

flower, broccoli

ngs per container about 11.

s barely fine (has chili condiment). Calories from fat 10. sucks. Combine with pineapple salsa (1/2 jar) and 3 servings of TJ Chicken Strips. Calories from fat 15.

by itself sucks. Combine with pineapple salsa (1/2 jar) and 3 servings of TJ Chicken Strips. Calories from fat 15. with mustard. Calories from fat 0. e with mustard. Calories from fat 0.

to warrant condiments. ks. Combine with mustard. Calories from fat 0. self sucks. Combine with mustard or salsa. Calories from fat 5.

berries-i9042.

uice and where'd the inside go?!)

ave 20 pieces ("medallions") flat for 4 minutes

my mouth. Servings per container: about 7

ran Clusters is much better.

b bean gum, xanthan gum, carrageenan, carmine, aspartame, phenylalanine ate, sodium polyphosphate, sodium citrate

aging: 4 4oz bars, each marked into 8 parts.

s less protein)

ntains lots of mini onions; contained cartilage

spite the onions.

or nutritional values.

hat funny smell, but good. Filling, lasted me from ~3pm to 11pm

alad leaves. Avoid.

om Trader Joe's. Surprisingly good taste for dark chocolate, but it was after 4 weeks of Slow Carb Diet.

e-120-Count/dp/nutrition-facts/B002RO70UK, FatSecret, calories.about.com

hies/strawberry-smoothie

mint, blackberry leaves etc.

Marconi almonds. http://www.livestrong.com/recipes/tim-ferrisss-occams-protocol-shake/ m banana, marconi almonds. Yield is about 5 cups, but might settle to 4? Not on Jan 25. shew nuts. Yield is about 48 oz, but might settle? ome almonds for texture. Yield: 54oz Yield: 54 fl. Oz, but settles

oking the entire bag: 270g

robably has some industrial uses.

g July 2013, I developed wrist pain after switching the work desk position to a less comfortable one due to the desk wearing out.

c Acid 800mcg, B12 25mg, Biotin 25mg, B5 25mg, Mg oxide 25mg, Zinc ictrate 20mg, Selenium 200mcg, Copper 2mg, Mn citrate 2mg, Cr 2

g, Magnesium 60mg, Ca 50mg

me full. Add seasoning.

onutrient metric. Also, chewy, must spit parts.

o the desk wearing out.

g, Copper 2mg, Mn citrate 2mg, Cr 200mcg, Mb 75mcg

Date Calories Protein (g) Carbs (g) Sleep (h) 145 225 14-Jan 1940 7.3 163 107 15-Jan 1110 3.8 140 59 16-Jan 979 8.5 156 106 17-Jan 1480 7.3 181 137 18-Jan 2412 7.5 152 131 19-Jan 1728 9.7 157 133 20-Jan 2595 3.6 146 254 21-Jan 2730 ? 170 292 22-Jan 2840 5.0 147 112 23-Jan 1477 ? 158 178 24-Jan 1826 ? 174 131 25-Jan 1816 6.2 279 26-Jan 2579 201 8.3 27-Jan 1315 99 118 6.1 28-Jan 2322 245 110 6.5 29-Jan 1574 119 110 6.9 30-Jan 2466 166 228 5.7 31-Jan 2268 193 220 7.7 1-Feb 1400 104 152 6.5