 |
Before:
215 lbs
~30% BF
|
 |
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%
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:
| 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 |
|
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 |
|
Afternoon Snack:
| 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 |
|
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 |
|
Evening Snack:
| 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:
| 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:
| 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 |
|
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:
| 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 |
|
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: |
| Calories |
Protein |
Carbs |
Fat |
Sat Fat* |
Chol* |
Sodium* |
Fiber* |
| 766.83 |
24.56 |
152.44 |
7.54 |
0.74 |
4.54 |
| 975.83 |
12.85
|
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 |
|
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 |
|
Afternoon Snack:
| 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 |
|
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 |
| |