Transformation Of The Week - Geoffrey B Miller.

Geoffrey shares with us how and why he chose to make a body transformation. Included is an extensive nutrition plan that he followed for two different shows. Check it out!
Before Before:
215 lbs
~30% BF
After After:
145 lbs
~6% BF


Vital Stats

Name: Geoffrey B Miller
Email: millergb@hotmail.com

My prior stats in July 2003 were: 215lb@~30%bf

The April 2005: ~165lb@~10%

After
Click Image To Enlarge.
Geoffrey, April 2005.

The stats for Sep'05: 145@~6%bf 1 week after the Yokota AFB BB show

I am currently 10lb lighter and about 2-3%bf lower in preparation for the Yokosuka NB BB contest this weekend.


How I Did It

I blew up from 180lb to 215lb after coming back from the invasion of Iraq; happy to be alive and eating because of it. I decided that being a single parent; I didn't want my son growing up seeing an obese father and didn't like what I saw in the mirror. You can tell by the timeline of the pics that it was a good steady loss over time. During the process of loosing the weight I have also earned my AA and have currently started my BA.

Starting next week I will work on putting the correct weight back on; looking at a off season goal of 165-175 at no greater than 10%bf.

I have landed a billet at USNH Yokosuka, Japan working in the Health Promotion office; helping my fellow sailors, their families and DOD civilians achieve their health and fitness related goals as well: working by ACSM guidelines under the supervision of Mr. Robert Sloan who is a registered exercise physiologist. We run the only clinical weight management program in the US Navy.


My Diets From The Yokota & Yokosuka Shows


Wednesday-Thursday Carb Depletion Yokota 2005:
Basic Intake Analysis Reports

All Foods

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 12 0 0 0 5.76 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
1992.78 334.70 52.38 135.28 1.00 95.00 2101.53 14.45

    PCF Ratio*:48-8-44

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Animal Pak 1 Pak
  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Fish Body Oils 1000 1 cap
  • Flax Seed Oil 1000 1 cap
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 1.92 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
243.59 41.73 10.29 12.76 0.00 0.00 633.84 4.82

    PCF Ratio*:52-13-36

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Lunch:

  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Fish Body Oils 1000 1 cap
  • Flax Seed Oil 1000 1 cap
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 1.92 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
235.59 40.23 9.79 12.76 0.00 0.00 633.84 4.82

    PCF Ratio*:51-12-36

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps
  • Pro Complex 2 scoops

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
300.00 55.00 4.00 24.00 1.00 35.00 200.00 0.00

    PCF Ratio*:49-4-48

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Dinner:

  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps
  • Animal Pak 1 Pak
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 1.92 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
263.59 41.73 10.29 23.76 0.00 0.00 633.84 4.82

    PCF Ratio*:40-10-51

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Evopro 2 scoops
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Friday carb depletion Yokota 2005:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 12 0 0 0 8.47 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
1800.75 284.24 59.72 133.28 0.00 60.00 1912.87 21.25

    PCF Ratio*:44-9-47

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro 2 scoops
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Animal Pak 1 Pak
  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 200 grams
  • Fish Body Oils 1000 1 cap
  • Flax Seed Oil 1000 1 cap
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 2.82 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
266.25 43.25 14.07 12.76 0.00 0.00 637.62 7.08

    PCF Ratio*:50-16-33

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Lunch:

  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 200 grams
  • Fish Body Oils 1000 1 cap
  • Flax Seed Oil 1000 1 cap
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 2.82 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
258.25 41.75 13.57 12.76 0.00 0.00 637.62 7.08

    PCF Ratio*:50-16-34

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • Evopro 2 scoops
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Dinner:

  • All Whites-100% liquid egg whites 4 oz
  • CHOPPED BROCCOLI, FROZEN 200 grams
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps
  • Animal Pak 1 Pak
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 4 0 0 0 2.82 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
286.25 43.25 14.07 23.76 0.00 0.00 637.62 7.08

    PCF Ratio*:39-13-48

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Evopro 2 scoops
  • Fish Body Oils 1000 2 caps
  • Flax Seed Oil 1000 2 caps

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
330.00 52.00 6.00 28.00 0.00 20.00 0.00 0.00

    PCF Ratio*:43-5-52

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Monday-Friday 3 weeks out Yokota 2005:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
5.85 0 0 0 0 2.86 0 0 0 0 0.68 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
1695.17 185.07 192.32 21.52 5.36 190.00 1287.12 28.26

    PCF Ratio: 43-45-11

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro with 8oz of Oolong tea 1 scoop
  • Oat Meal .5 cup
  • Animal Pak 1 Pak

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
303.00 32.50 30.50 6.00 0.50 10.00 0.00 4.00

    PCF Ratio: 42-40-18

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Lunch:

  • All Whites-100% liquid egg whites 3 oz
  • BROCCOLI, CHOPPED, FROZEN unprepared 136 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 250 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.25 0 0 0 0 1.43 0 0 0 0 0.38 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
361.58 18.87 65.29 2.47 0.47 0.00 173.81 8.58

    PCF Ratio: 21-73-6

Afternoon Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Dinner:

  • All Whites-100% liquid egg whites 3 oz
  • BROCCOLI, CHOPPED, FROZEN unprepared 136 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 1.43 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
305.58 17.71 53.53 2.05 0.39 0.00 173.31 7.68

    PCF Ratio: 23-71-6

Evening Snack:

  • Evopro 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Saturday 3 Weeks Out Yokota 2005:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 1 0 0 0 1.92 0 1 0 0 0.3 0

Nutrients:
Calories Protein* Carbs* Fat Sat Fat* Chol* Sodium* Fiber*
1959.23 166.84 267.73 22.77 5.73 249.92 4293.84 26.42

    PCF Ratio: 34-55-11

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro w/8oz Oolong tea 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Oat Meal .5 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
150.00 5.00 27.00 3.00 0.50 0.00 0.00 4.00

    PCF Ratio: 13-70-17

Lunch:

  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • All Whites-100% liquid egg whites 3 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Devils Food cookie cakes 3 cookies

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 1.92 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber*
468.37 20.10 91.05 1.66 0.33 0.00 238.70 8.42

    PCF Ratio: 17-79-3

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Dinner:

  • Turkey Chili- No beans 2 cups
  • PROCESSED CHEESE, CHEDDAR SHARP, SLICE, NONFAT 'FREE' singles nonfat pasteurized process cheese product 2/3 oz
  • Steak Fries 3 oz
  • Devils Food cookie cakes 3 cookies

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 1 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber*
685.00 58.00 90.00 9.00 2.50 150.00 3230.00 8.00

    PCF Ratio: 34-53-12

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Honey Nut Cheerios 1 cup
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 1 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium Fiber*
220.86 12.74 36.68 2.12 0.40 4.92 355.14 2.00

    PCF Ratio: 24-68-9

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Saturday Carb Loading Yokota 2005:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.9 4 0 0 0 0 9.3 0.92 0 0 0.45 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
2905.33 196.37 470.38 36.73 7.98 184.54 2363.79 51.94

    PCF Ratio: 26-63-11

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Animal Pak 1 Pak
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 8 oz
  • Honey Nut Cheerios 120 grams
  • BANANA, RAW 6" to 6-7/8" long 2 small

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 3.1 0.92 0 0 0 0

Nutrients:
12.85
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
766.83 24.56 152.44 7.54 0.74 4.54 975.83

    PCF Ratio: 13-79-9

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • 100% whey mrp 1 packet
  • BANANA, RAW 6" to 6-7/8" long 2 small

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 3.1 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
475.84 47.08 67.33 4.97 2.37 85.00 472.02 8.85

    PCF Ratio: 37-54-9

Lunch:

  • Oat Meal 2 cups
  • BANANA, RAW 6" to 6-7/8" long 2 small

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 3.1 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
785.84 22.08 155.33 12.97 2.37 0.00 2.02 20.85

    PCF Ratio: 11-75-14

Afternoon Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Dinner:

  • BROWN RICE, MEDIUM GRAIN, COOKED 300 grams
  • ALBACORE TUNA, CANNED IN WATER Chicken of the Sea, white, in spring water, solid, fancy albacore 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.9 4 0 0 0 0 0 0 0 0 0.45 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
441.82 31.65 72.29 4.25 0.49 0.00 443.92 5.40

    PCF Ratio: 28-64-8

Evening Snack:

  • Evopro 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Sunday 3 weeks out Yokota 2005:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 1.92 0 2.84 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
1015.20 99.81 122.95 10.91 1.46 33.99 771.46 10.42

    PCF Ratio: 40-50-10

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Honey Nut Cheerios 1 cup
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 1 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium Fiber
220.86 12.74 36.68 2.12 0.40 4.92 355.14 2.00

    PCF Ratio: 24-68-9

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Evopro 1 scoop
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 8 oz

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0.92 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
237.99 34.98 15.61 3.57 0.37 14.54 133.81 0.00

    PCF Ratio: 60-27-14

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Lunch:

  • All Whites-100% liquid egg whites 3 oz
  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • CHOPPED BROCCOLI, FROZEN 136 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 1.92 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
318.37 17.10 55.05 1.66 0.33 0.00 148.70 8.42

    PCF Ratio: 23-73-5

Afternoon Snack:

  • Evopro 1 scoop
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 8 oz

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0.92 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
237.99 34.98 15.61 3.57 0.37 14.54 133.81 0.00

    PCF Ratio: 60-27-14

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Tentative Carb Depletion Tuesday-Thursday:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
7.8 0 0 0 0 0 5.4 0 0 0 0.9 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
1946.59 57.35 386.00 24.68 4.61 0.00 156.28 43.30

    PCF Ratio: 11-77-11

Breakfast:

  • BANANA, RAW 7" to 7-7/8" long 1 medium
  • Oat Meal with enough Oolong tea to make it wet 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 1.8 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
408.56 11.21 81.65 6.57 1.22 0.00 1.18 10.83

    PCF Ratio: 10-76-14

Morning Snack:

  • BANANA, RAW 7" to 7-7/8" long 1 medium
  • Oat Meal with enough Oolong tea to make it wet 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 1.8 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
408.56 11.21 81.65 6.57 1.22 0.00 1.18 10.83

    PCF Ratio: 10-76-14

Lunch:

  • BANANA, RAW 7" to 7-7/8" long 1 medium
  • Oat Meal with enough Oolong tea to make it wet 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 1.8 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
408.56 11.21 81.65 6.57 1.22 0.00 1.18 10.83

    PCF Ratio: 10-76-14

Afternoon Snack:

  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • All Whites-100% liquid egg whites 30 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 0 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
240.30 7.90 47.02 1.66 0.32 0.00 50.91 3.60

    PCF Ratio: 13-80-6

Dinner:

  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • All Whites-100% liquid egg whites 30 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 0 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
240.30 7.90 47.02 1.66 0.32 0.00 50.91 3.60

    PCF Ratio: 13-80-6

Evening Snack:

  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • All Whites-100% liquid egg whites 30 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 0 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
240.30 7.90 47.02 1.66 0.32 0.00 50.91 3.60

    PCF Ratio: 13-80-6


Yokosuka Tentative Carb loading Friday-Saturday:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0.65 17.65 0 0 0 0 0 0 0 0 0.08 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
1601.91 273.80 29.76 37.34 6.83 330.00 282.24 0.90

    PCF Ratio: 71-8-22

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro with Oolong tea 2 scoops

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
290.00 52.00 6.00 6.00 0.00 20.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • All Whites-100% liquid egg whites 90 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 25 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0.32 0 0 0 0 0 0 0 0 0 0.04 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
76.91 10.36 5.88 0.21 0.04 0.00 146.99 0.45

    PCF Ratio: 62-35-3

Lunch:

  • BEEF TOP ROUND, BRAISED, SLF (LONDON BROIL) trimmed to 0" fat, all grades 150 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 25 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0.32 8.82 0 0 0 0 0 0 0 0 0.04 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
341.50 54.01 5.88 9.67 3.42 135.00 67.75 0.45

    PCF Ratio: 66-7-27

Afternoon Snack:

  • Evopro 2 scoops

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
290.00 52.00 6.00 6.00 0.00 20.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Dinner:

  • BEEF TOP ROUND, BRAISED, SLF (LONDON BROIL) trimmed to 0" fat, all grades 150 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 8.82 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
313.50 53.43 0.00 9.46 3.38 135.00 67.50 0.00

    PCF Ratio: 72-0-28

Evening Snack:

  • Evopro 2 scoops

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
290.00 52.00 6.00 6.00 0.00 20.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Monday-Friday 3 Weeks Out:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
7.15 0 0 0 0 3.67 0 0 0 0 0.83 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
2008.26 200.75 246.57 25.58 6.06 190.00 1399.28 36.40

    PCF Ratio: 40-49-11

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast::

  • Evopro with Oolong tea 45min prior to Cardio 1 scoop
  • Oat Meal after Cardio 1 cup
  • Animal Pak 1 Pak

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
453.00 37.50 57.50 9.00 1.00 10.00 0.00 8.00

    PCF Ratio: 33-50-18

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Lunch:

  • All Whites-100% liquid egg whites 4 oz
  • BROCCOLI, CHOPPED, FROZEN unprepared 150 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 300 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.9 0 0 0 0 1.57 0 0 0 0 0.45 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
436.63 23.50 77.72 2.93 0.56 0.00 223.89 9.90

    PCF Ratio: 22-72-6

Afternoon Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Dinner:

  • All Whites-100% liquid egg whites 4 oz
  • BROCCOLI, CHOPPED, FROZEN unprepared 200 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 250 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.25 0 0 0 0 2.1 0 0 0 0 0.38 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
393.63 23.75 68.35 2.66 0.50 0.00 235.39 10.50

    PCF Ratio: 24-70-6

Evening Snack:

  • Evopro 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Saturday 3 Weeks Out:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 1 0 0 0 1.92 0 1 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
2059.23 168.84 291.73 22.77 5.73 249.92 4353.84 26.42

    PCF Ratio: 33-57-10

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro with Oolong tea 45min before Cardio(Power Walk & Sebastian on his bike) 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Oat Meal after Cardio .5 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
150.00 5.00 27.00 3.00 0.50 0.00 0.00 4.00

    PCF Ratio: 13-70-17

Lunch:

  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • All Whites-100% liquid egg whites 3 oz
  • CHOPPED BROCCOLI, FROZEN 136 grams
  • Devils Food cookie cakes 4 cookies

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 1.92 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber*
518.37 21.10 103.05 1.66 0.33 0.00 268.70 8.42

    PCF Ratio: 16-81-3

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Dinner:

  • Turkey Chili- No beans 2 cups
  • PROCESSED CHEESE, CHEDDAR SHARP, SLICE, NONFAT 'FREE' singles nonfat pasteurized process cheese product 2/3 oz
  • Steak Fries 3 oz
  • Devils Food cookie cakes 4 cookies

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 1 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber*
735.00 59.00 102.00 9.00 2.50 150.00 3260.00 8.00

    PCF Ratio: 33-56-11

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Honey Nut Cheerios 1 cup
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 1 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium Fiber
220.86 12.74 36.68 2.12 0.40 4.92 355.14 2.00

    PCF Ratio: 24-68-9

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Sunday 3 Weeks Out:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 2.12 0 2.77 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium* Fiber*
1132.29 102.38 145.71 12.36 1.43 33.61 970.96 12.91

    PCF Ratio: 37-53-10

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Honey Nut Cheerios 2 cups
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 8 oz

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0.92 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium Fiber
332.99 14.98 58.61 3.57 0.37 4.54 553.81 4.00

    PCF Ratio: 18-72-10

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Evopro 1 scoop
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 8 oz

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0.92 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol* Sodium Fiber
237.99 34.98 15.61 3.57 0.37 14.54 133.81 0.00

    PCF Ratio: 60-27-14

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Lunch:

  • All Whites-100% liquid egg whites 3 oz
  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • CHOPPED BROCCOLI, FROZEN 150 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 2.12 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
323.32 17.43 55.88 1.66 0.33 0.00 149.53 8.91

    PCF Ratio: 23-73-5

Afternoon Snack:

  • Evopro 1 scoop
  • MILK, COW'S, NONFAT, VIT-A (SKIM) fluid, protein fortified 8 oz

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0.92 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
237.99 34.98 15.61 3.57 0.37 14.54 133.81 0.00

    PCF Ratio: 60-27-14

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Monday-Friday 2 Weeks Out:
Basic Intake Analysis Report

All Foods

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
7.8 2.14 0 0 0 4.24 0 0 0 0 0.9 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium* Fiber*
2341.91 202.72 313.76 31.58 7.26 222.10 1344.73 45.42

    PCF Ratio: 35-53-12

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro 1 scoop
  • Oat Meal 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
445.00 36.00 57.00 9.00 1.00 10.00 0.00 8.00

    PCF Ratio: 32-50-18

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • 100% whey mrp 1 packet

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
290.00 45.00 20.00 4.00 2.00 85.00 470.00 4.00

    PCF Ratio: 61-27-12

Lunch:

  • EggBeaters 30 grams
  • TUNA, CANNED IN WATER, CHUNK light, in water, chunk 30 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 300 grams
  • CHOPPED BROCCOLI, FROZEN 150 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.9 1.07 0 0 0 2.12 0 0 0 0 0.45 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium Fiber*
435.95 20.36 79.88 2.79 0.63 16.05 202.37 10.71

    PCF Ratio: 19-75-6

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • 100% whey mrp 1 packet
  • Oat Meal 1 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium Fiber*
590.00 55.00 74.00 10.00 3.00 85.00 470.00 12.00

    PCF Ratio: 36-49-15

Dinner:

  • EggBeaters 30 grams
  • TUNA, CANNED IN WATER, CHUNK light, in water, chunk 30 grams
  • CHOPPED BROCCOLI, FROZEN 150 grams
  • BROWN RICE, MEDIUM GRAIN, COOKED 300 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
3.9 1.07 0 0 0 2.12 0 0 0 0 0.45 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium Fiber*
435.95 20.36 79.88 2.79 0.63 16.05 202.37 10.71

    PCF Ratio: 19-75-6

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Evopro 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Sunday 2 Weeks Out:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 1.3 0 0 0 0 0.75

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
961.00 78.18 94.91 31.18 10.03 20.00 3.00 9.20

    PCF Ratio: 32-39-29

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Oat Meal 1 cup
  • APPLESAUCE, NO SALT, SWEETENED canned 100 grams

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 1.3 0 0 0 0 0.75

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
376.00 10.18 73.91 6.18 1.03 0.00 3.00 9.20

PCF Ratio: 10-75-14

Morning Snack:

  • Muscle Milk premade- Cooklies'n Creme 1 container

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
220.00 21.00 9.00 11.00 4.50 5.00 0.00 0.00

    PCF Ratio: 38-16-45

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Small Shared Lunch With Sebastian, Meal At Football Game

Afternoon Snack

  • Muscle Milk premade- Cooklies'n Creme 1 container

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
220.00 21.00 9.00 11.00 4.50 5.00 0.00 0.00

    PCF Ratio: 38-16-45

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Small Shared Dinnner With Sebastian

    Soba Buckwheat noodle and Sashimi with orange juice

Evening Snack:

  • Evopro 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Sunday-Monday 1 Week Out:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
5.2 0 0 0 0 0 0 0 0 0 0.6 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium* Fiber*
1822.52 152.98 180.99 51.32 17.64 26.00 743.34 19.20

    PCF Ratio: 34-40-26

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Oat Meal 1 cup
  • Evopro 1 scoop
  • EggBeaters 60 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium* Fiber*
474.51 41.90 57.98 9.00 1.00 10.00 113.11 8.00

    PCF Ratio: 35-48-17

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Muscle Milk Powder 2 scoops

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium* Fiber*
348.00 32.00 12.00 18.00 8.00 3.00 200.00 2.00

PCF Ratio: 38-14-48

Lunch:

  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • EggBeaters 60 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 0 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium Fiber*
253.51 10.54 48.00 1.66 0.32 0.00 115.11 3.60

    PCF Ratio: 17-77-6

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • Muscle Milk Powder 2 scoops

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium Fiber*
348.00 32.00 12.00 18.00 8.00 3.00 200.00 2.00

    PCF Ratio: 38-14-48

Dinner:

  • BROWN RICE, MEDIUM GRAIN, COOKED 200 grams
  • EggBeaters 60 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.6 0 0 0 0 0 0 0 0 0 0.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium Fiber*
253.51 10.54 48.00 1.66 0.32 0.00 115.11 3.60

    PCF Ratio: 17-77-6

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Evening Snack:

  • Evopro 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Saturday 1 Week Out:
Basic Intake Analysis Report

All Foods:

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
8.9 1.07 0 0 0 0 0 0 0 0 3.3 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium* Fiber*
2016.85 181.98 234.81 37.96 5.31 206.05 3681.01 18.70

    PCF Ratio: 36-47-17

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Breakfast:

  • Evopro 1 scoop
  • Oat Meal .5 cup

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
295.00 31.00 30.00 6.00 0.50 10.00 0.00 4.00

    PCF Ratio: 42-40-18

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Morning Snack:

  • Evopro 1 scoop
  • GRAHAM CRACKER Nabisco 100 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
4.2 0 0 0 0 0 0 0 0 0 2 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
569.00 32.99 79.20 13.00 1.56 10.00 659.00 3.40

    PCF Ratio: 23-56-21

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Lunch:

  • BROWN RICE, MEDIUM GRAIN, COOKED 100 grams
  • EggBeaters 30 grams
  • TUNA, CANNED IN WATER, CHUNK light, in water, chunk 30 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
1.3 1.07 0 0 0 0 0 0 0 0 0.15 0

Nutrients:
Calories Protein Carbs Fat Sat Fat* Chol Sodium Fiber*
158.85 12.17 24.00 1.13 0.31 16.05 191.51 1.80

    PCF Ratio: 31-62-7

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Afternoon Snack:

  • Evopro 1 scoop
  • GRAHAM CRACKER Nabisco 50 grams

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
2.1 0 0 0 0 0 0 0 0 0 1 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
357.00 29.49 41.10 8.00 0.78 10.00 329.50 1.70

    PCF Ratio: 33-46-20

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Dinner:

  • BROWN RICE, MEDIUM GRAIN, COOKED 100 grams
  • Turkey Chili- No beans 2 cups

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
1.3 0 0 0 0 0 0 0 0 0 0.15 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
492.00 50.32 57.51 6.83 2.16 150.00 2501.00 7.80

    PCF Ratio: 41-47-12

Evening Snack:

  • Evopro 1 scoop

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 0 0 0 0 0 0 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium* Fiber*
145.00 26.00 3.00 3.00 0.00 10.00 0.00 0.00

    PCF Ratio: 73-8-19

    Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.


Yokosuka Sunday-Am Of Show:
Basic Intake Analysis Report

All Foods

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 2 0 0 0 0 3.6 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
812.12 34.71 141.15 16.56 3.71 7.00 1275.36 14.66

    PCF Ratio: 16-66-17

Breakfast:

  • Eggo-NutriGrain smothered in lite syrup. 6 waffles
  • COTTAGE CHEESE, NONFAT uncreamed, dry, large or small curd 100 grams
  • BANANA, RAW 7" to 7-7/8" long 2 medium

Exchanges:
Starch VLM LM MFM HFM Veg Fru S Milk L Milk W Milk Fat O Carbs
0 2 0 0 0 0 3.6 0 0 0 0 0

Nutrients:
Calories Protein Carbs Fat Sat Fat Chol Sodium Fiber
812.12 34.71 141.15 16.56 3.71 7.00 1275.36 14.66

    PCF Ratio: 16-66-17

    Between Prejudging and night show will eat a chicken wrap, BBQ chips and a chocolate chip cookie from Smash Hit subs.

    After the night show I will get a Sarah Lees cheesecake and chocolate syrup. Then my son and I will get some pizza at Sabarros to be followed by devouring the cheesecake.


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