PT: ~2.3 mile run (open road), weight machines in the gym (row/delt, lower back, lat pull down, abs)
Weight: 220.5#
NutriFrosted Crunch - 110 cal, 10 fat cal, 1g fat, 0g saturated fat, 19g carb, 2g fiber, 8g protein
1/2 cup skim milk - 40 cal, 0 fat cal, 0g fat, 0g saturated fat, 6g carb, 0g fiber, 4g protein
1 egg - 70 cal, 40 fat cal, 4.5g fat, 1.5g saturated fat, 0g carb, 0g fiber, 6g protein
1 piece wheat toast - 60 cal, 10 fat cal, 1g fat, 0g saturated fat, 11g carb, 2g fiber, 4g protein
apple - 65 cal, 2 fat cal, 0g fat, 0g saturated fat, 17g carb, 3g fiber, 0g protein
Salad - virtually nothing
2T non-fat 1000 island - 45 cal, 0 fat cal, 0g fat, 0g saturated fat, 10g carb, 0g fiber, 0g protein
NutriSystem Macaroni & Cheese - 250 cal, 40 fat cal, 4.5g fat, 2g saturated fat, 41g carb, 3g fiber, 15g protein
1 egg - 70 cal, 40 fat cal, 4.5g fat, 1.5g saturated fat, 0g carb, 0g fiber, 6g protein
1 piece wheat toast - 60 cal, 10 fat cal, 1g fat, 0g saturated fat, 11g carb, 2g fiber, 4g protein
banana - 120 cal, 0 fat cal, 0g fat, 0g saturated fat, 30g carb, 4g fiber, 1g protein
NutriSystem Zesty Cajun Style Chicken and Sausage with Rice - 250 cal, 70 fat cal, 8g fat, 2g saturated fat, 25g carb, 3g fiber, 17g protein
NutriSystem Nacho Chips - 120 cal, 45 fat cal, 5g fat, 0.5g saturated fat, 8g carb, 4g fiber, 12g protein
1/2# chicken breast - 240 cal, 60 fat cal, 6g fat, 0g saturated fat, 0g carb, 0g fiber, 48g protein
7 reduced fat triscuits - 120 cal, 25 fat cal, 3g fat, 0g saturated fat, 21g carb, 3g fiber, 3g protein
throughout the day: 2x Propel (50 cal, 12g carb), 4x Crystal Light/Lipton Tea
Totals: 1670 cal, 352 fat cal, 38.5g fat, 7.5g saturated fat, 211g carb, 26g fiber, 128g protein