Typical Postive Caloric Day

This is the program that I normally follow. I go up or down a bit , but this is about average. Note the focus on varied sources of protien and fiber. This particular day was a bit unusual in that I found myself having a glass of wine and a taste of cake with dinner. No harm done!
Date Meal Food Qty Unit Calories Grams of % of Calories From
Protien Fat Carbs Protien Fat Carbs
Tue, 02.02.99 1 Cereal, OatMeal, Plain, Raw, Quaker Old Fasion 1.00 1/2 Cup 150 5.0 2.8 27.2 13.0% 16.3% 70.7%
Dairy, Cottage Cheese, Non-Fat 6.00 Ozs 113 19.5 0.0 9.3 67.6% 0.0% 32.4%
Fruit, Juice, Apple, Motts All Natural 4.00 Ozs 60 0.0 0.0 15.4 0.0% 0.0% 100.0%
Oil, Flax 0.33 TblSpn 43 0.0 4.8 0.2 0.0% 97.8% 2.2%
1 Sum 366 24.5 7.6 52.2 26.1% 18.3% 55.6%
2 Beef, Round, Eye, Select, 0" Fat, Roasted 4.80 Ozs 212 39.6 4.8 4.0 72.7% 19.9% 7.4%
Bread, Pita, Whole Wheat Non Fat 1.00 Pita 128 8.3 0.0 24.6 25.3% 0.0% 74.7%
2 Sum 341 47.9 4.8 28.6 54.9% 12.4% 32.7%
3 Cookie-Cake, Soy Cake - 01/31/99 1.00 Cake 325 34.0 7.0 32.3 40.8% 19.0% 38.7%
3 Sum 325 34.0 7.0 32.3 40.8% 19.0% 38.7%
4 Bread, Pita, Whole Wheat Non Fat 1.00 Pita 128 8.3 0.0 24.6 25.3% 0.0% 74.7%
Nuts, Peanuts, Planters, Salted 0.33 Oz 57 2.3 4.7 1.7 16.1% 72.5% 11.5%
Poultry, Chick Breast (Skinless) 4.00 Ozs 133 26.0 3.2 0.9 76.4% 21.0% 2.6%
4 Sum 318 36.7 7.8 27.1 45.0% 21.7% 33.3%
5 Bread, Pita, Whole Wheat Non Fat 1.00 Pita 128 8.3 0.0 24.6 25.3% 0.0% 74.7%
Dairy, Milk, Skim, Non-Fat 4.00 FlOzs 40 4.0 0.3 5.6 39.0% 6.6% 54.4%
Poultry, Chick Breast (Skinless) 4.00 Ozs 133 26.0 3.2 0.9 76.4% 21.0% 2.6%
5 Sum 301 38.3 3.5 31.0 49.7% 10.1% 40.2%
6 Cookie-Cake, Soy Cake - 01/31/99 1.00 Cake 325 34.0 7.0 32.3 40.8% 19.0% 38.7%
6 Sum 325 34.0 7.0 32.3 40.8% 19.0% 38.7%
7 LunchMeat, Turkey Breast Meat, Cooked, Smoked, Purdue 2.00 Slices 40 9.0 0.0 1.3 87.8% 0.0% 12.3%
Meal Bar-Shake,BioX Bar-Chocolate 1.00 Serving 290 21.0 5.0 42.1 28.2% 15.2% 56.6%
7 Sum 330 30.0 5.0 43.3 35.5% 13.3% 51.2%
8 Alcohol, Wine 4.00 Ozs 80 0.1 0.0 20.5 0.6% 0.0% 99.4%
Bread, Pita, Whole Wheat Non Fat 1.00 Pita 128 8.3 0.0 24.6 25.3% 0.0% 74.7%
Cookie-Cake, Yellow 0.50 Oz 54 0.5 2.5 7.7 3.9% 40.3% 55.8%
LunchMeat, Turkey Breast Meat, Cooked, Smoked, Purdue 4.00 Slices 80 18.0 0.0 2.5 87.8% 0.0% 12.3%
Veg, Broccoli 0.75 2 Cup Svg 38 3.0 0.0 6.6 31.2% 0.0% 68.8%
8 Sum 380 30.0 2.5 61.8 30.8% 5.7% 63.5%
9 Cereal, OatMeal, Plain, Raw, Quaker Old Fasion 1.00 1/2 Cup 150 5.0 2.8 27.2 13.0% 16.3% 70.7%
Fruit, Juice, Apple, Motts All Natural 4.00 Ozs 60 0.0 0.0 15.4 0.0% 0.0% 100.0%
Meal Bar-Shake, Soy Protien, Vanilla, Natureade 1.00 Serving 100 25.0 0.0 0.6 97.5% 0.0% 2.5%
9 Sum 310 30.0 2.8 43.2 37.7% 7.9% 54.4%
Tue, 02.02.99 Sum 2,995 305.4 47.9 351.8 39.8% 14.1% 45.8%


Typical Negative Caloric Intake Day

Here's a fairly typical day when I'm on a negative caloric intake program. Note the lack of refined sugars & carbs and the addition of good fats. Once again I've attempted to vary the sources of protien.
Date Meal Food Qty Unit Calories Grams of % of Calories From
Protien Fat Carbs Protien Fat Carbs
Tue, 03.30.99 1 Dairy, Milk, Skim, Non-Fat 4.00 FlOzs 40 4.0 0.3 5.6 39.0% 6.6% 54.4%
Meal Bar-Shake, Soy Protien, Chocolate, Natureade 1.00 Serving 110 17.5 0.0 10.7 62.0% 0.0% 38.0%
Oil, Flax 0.25 TblSpn 33 0.0 3.6 0.2 0.0% 97.8% 2.2%
Yogurt, Non Fat, Non Flavored, Dannon 1.00 8 oz Svg 110 12.0 0.0 16.2 42.5% 0.0% 57.5%
1 Sum 293 33.5 3.9 32.7 44.7% 11.8% 43.6%
2 Meal Bar-Shake, Soy Protien, Chocolate, Natureade 1.00 Serving 110 17.5 0.0 10.7 62.0% 0.0% 38.0%
Oil, Flax 0.17 TblSpn 22 0.0 2.4 0.1 0.0% 97.8% 2.2%
Yogurt, Non Fat, Non Flavored, Dannon 1.00 8 oz Svg 110 12.0 0.0 16.2 42.5% 0.0% 57.5%
2 Sum 242 29.5 2.4 27.0 47.6% 8.8% 43.6%
3 Beef, Roast Beef, Dietz and Watson Italian Style 4.00 Ozs 120 24.0 3.0 0.0 78.0% 22.0% 0.0%
Fruit, Fresh, Raw, Apple 1.00 Fruit 81 0.3 0.6 19.4 1.3% 5.9% 92.7%
3 Sum 201 24.3 3.6 19.4 47.0% 15.5% 37.5%
4 Cereal, OatMeal, Plain, Raw, Quaker Old Fasion 0.50 1/2 Cup 75 2.5 1.4 13.6 13.0% 16.3% 70.7%
Dairy, Milk, Skim, Non-Fat 8.00 FlOzs 80 8.0 0.6 11.2 39.0% 6.6% 54.4%
Meal Bar-Shake, Soy Protien, Vanilla, Natureade 1.00 Serving 100 25.0 0.0 0.6 97.5% 0.0% 2.5%
Oil, Flax 0.17 TblSpn 22 0.0 2.4 0.1 0.0% 97.8% 2.2%
4 Sum 277 35.5 4.4 25.5 50.0% 14.0% 36.0%
5 Dairy, Milk, Skim, Non-Fat 8.00 FlOzs 80 8.0 0.6 11.2 39.0% 6.6% 54.4%
Fruit, Fresh, Raw, Grapefruit 1.00 Fruit 80 1.5 0.3 18.5 7.2% 2.8% 90.0%
Poultry, Turkey Breast Meat, Cooked, Smoked 4.00 Ozs 133 26.7 1.3 4.5 78.0% 8.8% 13.2%
5 Sum 293 36.1 2.2 34.1 48.1% 6.6% 45.4%
6 Dairy, Milk, Skim, Non-Fat 8.00 FlOzs 80 8.0 0.6 11.2 39.0% 6.6% 54.4%
Poultry, Turkey Breast Meat, Cooked, Smoked 4.00 Ozs 133 26.7 1.3 4.5 78.0% 8.8% 13.2%
6 Sum 213 34.7 1.9 15.7 63.4% 8.0% 28.7%
7 Beef, Roast Beef, Dietz and Watson Italian Style 4.00 Ozs 120 24.0 3.0 0.0 78.0% 22.0% 0.0%
Poultry, Chick Breast (Skinless) 2.00 Ozs 66 13.0 1.6 0.4 76.4% 21.0% 2.6%
Veg, Broccoli 2.00 2 Cup Svgs 100 8.0 0.0 17.6 31.2% 0.0% 68.8%
7 Sum 286 45.0 4.6 18.1 61.3% 14.1% 24.6%
8 Cheese, Ricotta, Non Fat 2.00 Ozs 55 9.2 0.0 5.0 65.0% 0.0% 35.0%
Egg Substitute 4.00 Servings 120 24.0 0.0 6.8 78.0% 0.0% 22.0%
Oil, Flax 0.25 TblSpn 33 0.0 3.6 0.2 0.0% 97.8% 2.2%
Veg, Tomato, Red-Raw 6.00 Ozs 36 1.6 0.5 6.5 16.9% 13.2% 69.9%
8 Sum 244 34.8 4.2 18.4 55.6% 15.0% 29.4%
Tue, 03.30.99 Sum 2,049 273.4 27.1 190.9 52.0% 11.6% 36.3%