An example of my diet log.

Well here's a week I'm not particularly proud of in my diet log, as you can see I was probably putting myself into starvation mode by only eating half my BMR calories on heavy activity days.

. Date/Time Food Calories Fat(g) carb(g) protien(g) data source fraction of serv serving for nutrition info Comment . Monday, feb 23 (LIFT DAY, tricepts, delts, and chest) Burns around 1000 calories . 8:00:00 250ml Eggwhites, 1/2 cup pineapple, 1/2 cup celery 172 0.6 13.8 28.8 http://caloriecount.about.com/cc/recipe_analysis.php 1 2 scoops (35g) . 8:15:00 1 cup of coffee 1 tsb of sugar 80 5.54 2.12 0 thedailyplate.com 2 . 11:00:00 Breakfast2: tuna (can) 60 0.5 0 13 package . 13:00:00 1/3 cup cottage cheese + 1 avocado 1 cup celery 409 31.1 23.4 15.2 http://caloriecount.about.com/cc/recipe_analysis.php . 15:00:00 Breakfast2: tuna (can) HUNGRY! 60 0.5 0 13 package . 16:30:00 . 18:00:00 Postworkout: isolate shake. 140 1.5 3.5 28 package 1 2 scoops (35g) . 20:00:00 3/4 cup yogurt, 1/2 cup muslix, 1 scoop of isolate shake 589 19 57.4 46.7 . . weight Daily Totals 1510 58.74 100.22 144.7 . 160 Daily (g) targets based on weight in column 1 (cutting) 2,026.67 64.00 234.67 128.00 . deficit/surplus in grams -516.67 -5.26 -134.45 16.70 . -- Daily Percentages 19.34 33.00 47.65 . . . Tuesday, feb 24 (Gymnastics Day burns around 1450Calories) + morning run (25min) . 7:00:00 1 cup egg whites, 1/4 cup celery, 1/3 cup fat free plain yogurt, 1/4 cup muslix 499 15.3 52.5 40 . 7:45:00 1 cup of coffee 1 tsb of sugar 40 2.77 1.06 0 thedailyplate.com

. . 11:00:00 Breakfast2: tuna (can) 60 0.5 0 13 package . 13:00:00 1/3 cup cottage cheese + 1 avocado 1 cup celery 409 31.1 23.4 15.2 http://caloriecount.about.com/cc/recipe_analysis.php . 16:00:00 Lubch2: tuna (can) 60 0.5 0 13 package . 17:30:00 200g lean ground beef,1/2 cup cooked brown rice,1/2 cup carrot, 1Tbsp Parmesan 760 16.5 77.8 70.3 . 22:15:00 1/3 cup yogurt, 1 cup pineapple, isolate shake 269 3 29.6 33.1 . weight Daily Totals 2,097.00 69.67 184.36 184.60 . 160 Daily (g) targets based on weight in column 1 (cutting) 2,026.67 64.00 234.67 128.00 . deficit/surplus in grams 70.33 5.67 -50.31 56.60 . -- Daily Percentages 15.88 42.03 42.09 . Daily (%) targets BW*18 15 55 30 . Wed, feb 25 (LIFT DAY,legs) Burns around 1000 calories . 8:00:00 1 gala apple, 1 cup egg whites 187 0.9 17.8 26.7 http://caloriecount.about.com/cc/recipe_analysis.php 1 2 scoops (35g) . 8:15:00 1 cup of coffee 1 tsb of sugar 80 5.54 2.12 0 thedailyplate.com 2 . 11:00:00 prelunch: tuna (can) 60 0.5 0 13 package . 1:00:00 2 gala apples, 1 avocado, 1/2 cup cooked brown rice 806 33 121.5 11.5 http://caloriecount.about.com/cc/recipe_analysis.php . 3:30:00:00 Lubch2: tuna (can) 60 0.5 0 13 package . 19:00:00 Postworkout: isolate shake. 140 1.5 3.5 28 package 1 2 scoops (35g) . 18:00:00 1/2 cup cooked brown rice, 120g chicken breast, 1/2 cup shredded carrot 564 7 77.6 44.9 http://caloriecount.about.com/cc/recipe_analysis.php 0.5 . 20:00:00 http://caloriecount.about.com/cc/recipe_analysis.php

. weight Daily Totals 1897 48.94 222.52 137.1 . 160 Daily targets (g for pfc) 2,026.67 64.00 234.67 128.00 . deficit/surplus in grams -129.67 -15.06 -12.15 9.10 . -- Daily Percentages 11.98 54.46 33.56 . Daily (%) targets BW*19 15 55 30 . Thurs, feb 19 (Gymnastics Day) . 8:00:00 breakfast: 1/4 cup muslix, 1/2 cup mixed berries, 1 scoop of whey 324 8.8 28.2 32.5 http://caloriecount.about.com/cc/recipe_analysis.php . 8:15:00 2 cup of coffee 1 tsb of sugar 80 5.54 2.12 0 thedailyplate.com 2 . 10:00:00 Breakfast2: Jill's veggies, threw the dip out. 20 0.1 4 1.1 http://caloriecount.about.com/cc/recipe_analysis.php . 13:00:00 Lunch: slider with slice of montery 243 9.5 0.4 36.6 http://caloriecount.about.com/cc/recipe_analysis.php . 15:00:00 afternoon snack:100g lean beef patty, 1 avocado 508 35.7 17.1 34.4 http://caloriecount.about.com/cc/recipe_analysis.php . 18:30:00 50g brown rice,100g steamed asparagus 201 1.5 42 6 http://caloriecount.about.com/cc/recipe_analysis.php . 10:00:00 post-gym isolate shake. 70 0.75 1.75 14 package 0.5 2 scoops (35g) . 20:00:00 3/4 cup yogurt, 1/2 cup muslix, 1 scoop of isolate shake 589 19 57.4 46.7 http://caloriecount.about.com/cc/recipe_analysis.php . weight Daily Totals 2035 80.89 152.97 171.3 . 160 Daily targets (g for pfc) 2,026.67 64.00 234.67 128.00 . deficit/surplus in grams 8.33 16.89 -81.70 43.30 . -- Daily Percentages 19.96 37.76 42.28 . Daily (%) targets BW*19 15 55 30 . Friday, feb 13 (weights, back and bi's)

. 8:00:00 breakfast: 1/2 cup fat free plain yogurt, 1/4 cup granola 203 7.3 25.7 9.9 www.bodybuilding.com 0.5 . 8:15:00 2 cup of coffee 1 tsb of sugar 80 5.54 2.12 0 thedailyplate.com 2 . 11:30:00 Breakfast2: tuna (can) 60 0.5 0 13 package . 13:00:00 lunch: 120g chicken breast, meat only, 50g rice 381 4.6 40 40.8 http://caloriecount.about.com/cc/recipe_analysis.php . 15:00:00 afternoon snack:60g chicken breast, meat only 99 2.1 0 18.6 http://caloriecount.about.com/cc/recipe_analysis.php . with 2 slices of montery jack 120 10 0 8 package 2 per slice . . 19:00:00 post-gym isolate shake. 140 1.5 3.5 28 package 1 2 scoops (35g) . dinner... safe to eat big. 1450 calorie deficit. . weight Daily Totals 1083 31.54 71.32 118.3 . 160 Daily targets (g for pfc) 2,026.67 64.00 234.67 128.00 . deficit/surplus in grams -943.67 -32.46 -163.35 -9.70 . -- Daily Percentages 14.26 32.25 53.49 . Daily (%) targets BW*19 15 55 30