Scotty's Body - Complete Body Transformation - November 2007 Daily Food Logs

Food & Nutrition Information - November 2007

	11/30/2007 - WEIGHT: 175.6 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:00 AM	Fiber – Equate Sugar Free – 1 Tsp.	20	0	5	0
8:00 AM	Protein Shake - Optimum Nutrition	120	1	4	24
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:30 PM	Cantaloupe (1 cup)	54	.3	9.8	1
12:30 PM	Lean Cuisine - Baked Chicken	240	4.5	34	15
2:30 PM	Apple - Medium	72	.2	19.1	.4
2:30 PM	Ham - Black Forest (4 oz.)	120	2	2	20
5:30 PM	Broccoli - Frozen (1 cup)	30	0	4	1
5:30 PM	Chicken Breast - "Oven Fried" (2 oz.)	83	1	7	13
5:30 PM	Chicken Breast - "Oven Fried" (2 oz.)	83	1	7	13
5:30 PM	Cocktail Sauce (1/4 cup)	60	.5	11	1
5:30 PM	Pudding - Sugar Free Jell-O (1 "cup")	60	1.5	13	2
5:30 PM	Rice Crispy Treat (1 Bar)	90	2.5	17	0
5:30 PM	Shrimp (1 Cup)	70	0	0	13
5:30 PM	Yams (1/2 cup cubed)	79	.1	18.8	1.0
8:30 PM	Protein Shake - Optimum Nutrition	120	1	4	24
9:00 PM	Pretzels (2 servings)	220	2	46	4
	TOTALS	1611	17.6	215.7	140.4
	PERCENT		9.83%	53.56%	34.86%

	11/29/2007 - WEIGHT: 174.8 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Fiber – Equate Sugar Free – 1 Tsp.	20	0	5	0
8:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
12:00 PM	Cantaloupe (1 cup)	54	.3	9.8	1
12:00 PM	Lean Cuisine - Chicken Tuscan	280	6	34	22
2:00 PM	Ham - Black Forest (2 oz.)	60	1	1	10
2:00 PM	Pear - Medium	96	.2	25.7	.6
4:00 PM	Almonds (1 oz.)	170	16	6	6
4:00 PM	Rice Cake - Quaker - White Chedder	45	.5	8	1
6:30 PM	Cheese - Mozz. - 2% (1/4 cup)	70	4.5	0	8
6:30 PM	Meatballs - Homemade (3) (1/3 lb.)	225	6	7	36
6:30 PM	Thousand Island Dressing - Light (2 Tbsp.)	60	2	10	0
6:30 PM	Tomato Sauce - 1/3 Can	120	3	22	4
6:30 PM	Wheat Roll - Homemade	94	0	20	4
6:30 PM	Wheat Roll - Homemade	94	0	20	4
7:00 PM	Little Debbie Pecan Swirl	100	4	16	1
10:00 PM	Fiber – Equate Sugar Free – 1 Tsp.	20	0	5	0
	TOTALS	1628	44.5	193.5	121.6
	PERCENT		24.6%	47.54%	29.88%

	11/28/2007 - WEIGHT: 176.2 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Fiber – Equate Sugar Free – 1 Tsp.	20	0	5	0
8:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:30 PM	Cantaloupe (1 cup)	54	.3	9.8	1
12:30 PM	Healthy Choice Meal - Chicken Fettuccini Alfredo	210	5	23	16
2:30 PM	Apple - Small	55	.2	14.6	.3
2:30 PM	Ham - Black Forest (2 oz.)	60	1	1	10
5:00 PM	Green Beans - Fresh (1 cup)	44	.4	9.9	2.4
5:00 PM	Thousand Island Dressing - Light (2 Tbsp.)	60	2	10	0
5:00 PM	Tilapia (3.5 oz.)	96	1.7	0	20.1
5:00 PM	Yams (1/2 cup cubed)	79	.1	18.8	1.0
8:00 PM	Fiber – Equate Sugar Free – 1 Tsp.	20	0	5	0
8:00 PM	Tuna - Albacore - Chicken Of The Sea (1 Can)	175	1	0	37.5
	TOTALS	1083	12.7	115.1	120.3
	PERCENT		10.55%	42.51%	44.43%

	11/27/2007 - WEIGHT: 177.2 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:00 AM	Fiber – Equate Sugar Free – 1 Tsp.	20	0	5	0
8:00 AM	Protein Shake - Optimum Nutrition	120	1	4	24
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:30 PM	Apple - Small	55	.2	14.6	.3
12:30 PM	Asparagus Stir Fry Veggies (1.5 Cups)	50	0	7.5	1.5
12:30 PM	Steak - Eye Of Round (5 oz.)	225	12.5	0	28
2:30 PM	Almonds (1/2 oz.)	85	8	3	3
2:30 PM	Ham - Black Forest (2 oz.)	60	1	1	10
5:30 PM	Chili – Vegetarian – Nalley (1/2 Can)	220	1.5	37	15
5:30 PM	Potato - Baked - Large (7.1 oz.)	180	.3	41.4	4
5:30 PM	Sausage - Apple Gouda - Bistro Sensations	130	5	9	14
5:30 PM	Sour Cream - Light (2 Tbsp.)	40	2.5	2	2
8:30 PM	Tuna - Albacore - Chicken Of The Sea (1 Can)	175	1	0	37.5
10:00 PM	Fiber – Equate Sugar Free – 1 Tsp.	20	0	5	0
10:00 PM	Protein Shake - Optimum Nutrition	120	1	4	24
	TOTALS	1590	34	147.5	171.3
	PERCENT		19.25%	37.11%	43.09%

	11/26/2007 - WEIGHT: 177.4 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:30 PM	Lean Cuisine - Meatloaf and Whipped Potatoes	250	7	26	21
12:30 PM	Pear - Small	81	.2	21.5	.5
2:30 PM	Apple - Small	55	.2	14.6	.3
2:30 PM	Canned Chicken (2 oz.)	60	.5	0	13
2:30 PM	Light Miracle Whip (2 Tbsp)	50	3	6	0
5:00 PM	Asparagus Stir Fry Veggies (1.5 Cups)	50	0	7.5	1.5
5:00 PM	Brown Rice (1/2 cup COOKED)	114	1	26	.8
5:00 PM	Cocktail Sauce (1/4 cup)	60	.5	11	1
5:00 PM	Shrimp (1 Cup)	70	0	0	13
5:00 PM	Steak - Eye Of Round (5 oz.)	225	12.5	0	28
7:30 PM	Protein Shake - Optimum Nutrition	120	1	4	24
9:30 PM	Tuna - Albacore - Chicken Of The Sea (1 Can)	175	1	0	37.5
	TOTALS	1520	27.9	134.6	172.6
	PERCENT		16.52%	35.42%	45.42%

	11/25/2007 - WEIGHT: 176.8 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
8:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:00 PM	Apricot Preserves (1 Tbsp.)	50	0	13	0
12:00 PM	Egg Beaters (1-1/4 Cup)	150	0	5	30
12:00 PM	Sour Cream - Light (2 Tbsp.)	40	2.5	2	2
12:00 PM	Tomato (small)	16	.2	3.6	.8
12:00 PM	Turkey Sausage Links (2)	120	10	0	9
12:00 PM	Whole Wheat Bread (1 slice)	90	1	18	4
2:30 PM	Apple - Small	55	.2	14.6	.3
2:30 PM	Oatmeal - Kashi Go Lean (1 package)	150	2	26	8
4:30 PM	Protein Shake - Optimum Nutrition	120	1	4	24
6:30 PM	Broccoli Normandy (1.5 cups)	60	0	10	2
6:30 PM	Chicken Breast (8 oz.)	220	3	0	48
6:30 PM	Thousand Island Dressing - Light (2 Tbsp.)	60	2	10	0
6:30 PM	Wing Sauce - Budweiser (2 Tbsp.)	25	1.5	3	0
8:30 PM	Little Debbie Pecan Swirl	100	4	16	1
	TOTALS	1466	28.4	143.2	161.1
	PERCENT		17.44%	39.07%	43.96%

	11/22/2007 - WEIGHT: 176.6 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:00 AM	Holiday - No Tracking Today

	11/21/2007 - WEIGHT: 177.4 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:30 PM	Banana (1/2 Medium)	53	.2	14	.7
12:30 PM	Lean Cuisine - Alfredo Pasta with Chicken & Broccoli	260	6	34	17
2:30 PM	Banana (1/2 Medium)	53	.2	14	.7
2:30 PM	Roast Beef - Deli (3.5 oz.)	140	5.25	0	20
2:30 PM	Turkey Breast - Deli (2 oz.)	60	.5	2	11
4:30 PM	Almonds (1 oz.)	170	16	6	6
4:30 PM	Apple (1/2 medium)	36	.1	9.6	.2
6:30 PM	Asian Stir Fry Veggies (1.5 cups)	66	0	5	2
6:30 PM	Brown Rice (1/2 cup UNCOOKED)	150	1.5	34	3
6:30 PM	Chicken Breast (4 oz.)	110	1.5	0	24
8:30 PM	Tuna - Albacore - Chicken Of The Sea (1 Can)	175	1	0	37.5
10:30 PM	Protein Shake - Optimum Nutrition	120	1	4	24
	TOTALS	1603	34.25	140.6	178.1
	PERCENT		19.23%	35.08%	44.44%

	11/20/2007 - WEIGHT: 178.8 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:30 PM	Chicken Breast (4 oz.)	110	1.5	0	24
12:30 PM	Sweet Potatoes (7.5 oz.)	195	.3	45	4.5
3:00 PM	Apple - Small	55	.2	14.6	.3
3:00 PM	Turkey Breast - Deli (4 oz.)	120	1	2	22
5:30 PM	Calzone Dough	200	0	40	7
5:30 PM	Cheese - Goat (1/2 oz.)	35	3	.5	2
5:30 PM	Cheese - Mozz. - 2% (1/4 cup)	70	4.5	0	8
5:30 PM	Chili Sauce (2 Tbsp.)	50	0	10	.6
5:30 PM	Ground Beef - 96% Lean (2 oz.)	65	2	0	12
5:30 PM	Pizza Sauce (1 serving)	40	1.5	5	1
5:30 PM	Shrimp (2 cups)	140	0	0	24
8:30 PM	Tuna - Albacore - Chicken Of The Sea (1 Can)	175	1	0	37.5
10:30 PM	Protein Shake - Optimum Nutrition	120	1	4	24
	TOTALS	1585	17	139.1	198.9
	PERCENT		9.65%	35.1%	50.2%

	11/19/2007 - WEIGHT: 179 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:30 PM	Apple - Small	55	.2	14.6	.3
12:30 PM	Healthy Choice Meal - Four Cheese Manicotti	270	4.5	44	12
3:00 PM	Dole Fruit Cup	80	0	19	1
3:00 PM	Turkey Breast - Deli (4 oz.)	120	1	2	22
5:30 PM	Calzone Dough	200	0	40	7
5:30 PM	Cheese - Goat (1/2 oz.)	35	3	.5	2
5:30 PM	Cheese - Mozz. - 2% (1/4 cup)	70	4.5	0	8
5:30 PM	Cocktail Sauce (1/6 cup)	40	.6	10	0
5:30 PM	Ground Beef - 96% Lean (2 oz.)	65	2	0	12
5:30 PM	Pizza Sauce (1 serving)	40	1.5	5	1
5:30 PM	Shrimp (1 Cup)	70	0	0	13
7:30 PM	Protein Shake - Optimum Nutrition	120	1	4	24
9:30 PM	Tuna - Albacore - Chicken Of The Sea (1 Can)	175	1	0	37.5
9:30 PM	Wine - Red (5 oz.)	124	0	4	.1
	TOTALS	1674	20.3	161.1	171.9
	PERCENT		10.91%	38.49%	41.08%

	11/18/2007 - WEIGHT: 176.8 lbs.
Time	Food	Calories	Fat	Carbs	Protein
9:00 AM	Protein Shake - Optimum Nutrition	120	1	4	24
11:30 AM	Asparagus Spears - Pickled (3 spears)	10	0	1	1
11:30 AM	Cheese - Kraft Single - 2 % (1)	50	2.5	2	4
11:30 AM	Light Mayo (1 Tbsp.)	40	4.5	0	0
11:30 AM	Roast Beef - Deli (2 oz.)	80	3	1	13
11:30 AM	Soup - Progresso Light (1/2 can)	60	0	14	2
11:30 AM	Tomato (1/2 medium)	11	.1	2.4	.6
11:30 AM	Turkey Breast - Deli (2 oz.)	60	.5	2	11
11:30 AM	Whole Wheat Bread (2 slices)	180	2	36	8
2:30 PM	Apple Pear Sauce - Homemade (1/2 cup)	48	.3	12	.1
2:30 PM	Pork (3 oz.)	120	4	0	20
2:30 PM	Pudding - Sugar Free Jell-O (1 "cup")	60	1.5	13	2
4:30 PM	Protein Shake - Optimum Nutrition	120	1	4	24
6:30 PM	Broccoli - Frozen (1 cup)	30	0	4	1
6:30 PM	Chicken Breast (8 oz.)	220	3	0	48
6:30 PM	Sweet Potatoes (7.5 oz.)	195	.3	45	4.5
8:30 PM	Pudding - Sugar Free Jell-O (1 "cup")	60	1.5	13	2
8:30 PM	Weight Watchers Fudge Bar	110	1	25	4
	TOTALS	1574	26.2	178.4	169.2
	PERCENT		14.98%	45.34%	43%

	11/17/2007 - WEIGHT: 177 lbs.
Time	Food	Calories	Fat	Carbs	Protein
9:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
12:00 PM	Egg Beaters (1-1/4 Cup)	150	0	5	30
12:00 PM	Onion (1/4 medium)	13	0	3	0
12:00 PM	Sour Cream - Light (2 Tbsp.)	40	2.5	2	2
12:00 PM	Strawberry Jam (1 Tbsp.)	50	0	13	0
12:00 PM	Tomato (1/2 medium)	11	.1	2.4	.6
12:00 PM	Turkey Sausage Links (2)	120	10	0	9
12:00 PM	Whole Wheat Bread (1 slice)	90	1	18	4
3:00 PM	Protein Shake - Optimum Nutrition	120	1	4	24
6:00 PM	Calzone Dough	200	0	40	7
6:00 PM	Cheese - Goat (1/2 oz.)	35	3	.5	2
6:00 PM	Cheese - Mozz. - 2% (1/4 cup)	70	4.5	0	8
6:00 PM	Cocktail Sauce (1/6 cup)	40	.6	10	0
6:00 PM	Ground Beef - 96% Lean (2 oz.)	65	2	0	12
6:00 PM	Pizza Sauce (1 serving)	40	1.5	5	1
6:00 PM	Shrimp (1 Cup)	70	0	0	13
8:30 PM	Asparagus Spears - Pickled (3 spears)	10	0	1	1
8:30 PM	Tuna - Albacore - Chicken Of The Sea (1 Can)	175	1	0	37.5
8:30 PM	Wine - Red (10 oz.)	248	0	8	.2
	TOTALS	1667	28.2	115.9	175.3
	PERCENT		15.22%	27.81%	42.06%

	11/16/2007 - WEIGHT: 177.8 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Protein Shake - Optimum Nutrition	120	1	4	24
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
1:00 PM	Lean Cuisine - BBQ Chicken Pizza	350	8	50	19
1:00 PM	Pear - Medium	96	.2	25.7	.6
3:00 PM	Cantaloupe (1 cup)	54	.3	9.8	1
3:00 PM	Chicken Breast - "Oven Fried" (2 oz.)	83	1	7	13
4:00 PM	Diet Rockstar (16 oz.)	20	0	0	0
5:30 PM	Calzone Dough	200	0	40	7
5:30 PM	Cheese - Goat (1/2 oz.)	35	3	.5	2
5:30 PM	Cheese - Mozz. - 2% (1/4 cup)	70	4.5	0	8
5:30 PM	Cocktail Sauce (1/6 cup)	40	.6	10	0
5:30 PM	Ground Beef - 96% Lean (2 oz.)	65	2	0	12
5:30 PM	Pizza Sauce (1 serving)	40	1.5	5	1
5:30 PM	Shrimp (1 Cup)	70	0	0	13
7:30 PM	Protein Shake - Optimum Nutrition	120	1	4	24
9:30 PM	Protein Shake - Body Fortress	120	2	1	23
	TOTALS	1573	25.1	171	155.6
	PERCENT		14.36%	43.48%	39.57%

	11/15/2007 - WEIGHT: 177.6 lbs.
Time	Food	Calories	Fat	Carbs	Protein
8:30 AM	Protein Shake - Body Fortress	120	2	1	23
10:30 AM	Yogurt - Light Nonfat (Flavored)	90	0	14	8
12:30 PM	Lean Cuisine - Chicken Tuscan	280	6	34	22
12:30 PM	Pear - Medium	96	.2	25.7	.6
3:00 PM	Cantaloupe (1 cup)	54	.3	9.8	1
3:00 PM	Chicken Breast - "Oven Fried" (2 oz.)	83	1	7	13
5:00 PM	Saltine Crackers - Multigrain (5)	60	1.5	10	1
5:00 PM	Tuna - Albacore - Chicken Of The Sea (1 Can)	175	1	0	37.5
7:00 PM	Protein Shake - Body Fortress	120	2	1	23
8:30 PM	Chili - Turkey (1/2 can)	230	3.5	34	16
8:30 PM	Cornbread - Fat Free (1.5 servings)	180	0	19.5	3
8:30 PM	Sour Cream - Light (2 Tbsp.)	40	2.5	2	2
8:30 PM	Thousand Island Dressing - Light (2 Tbsp.)	60	2	10	0
8:30 PM	Weight Watchers Ice Cream Bar	140	5	26	3
	TOTALS	1728	27	194	153.1
	PERCENT		14.06%	44.91%	35.44%

FOOD LOGS