Race nutrition, hydration, sodium, fat loading, and carbohydrate loading diets
Nutrition for 5 hour Ironman bike:
	3 full flasks of Hammer Gel in Arundel water bottle diluted with a bit of water mixed with sodium
Nutrition for 4 hour Ironman run:
	cup of Gatorade, cup of coke and cup of water every aid station
Hydration for 5 hour Ironman bike:
	1 water bottle every aid station. Ideally, 1 litre every 30 minutes
Sodium for 5 hour Ironman bike:
	1 gram per hour if hot.
	1 full sleeve of Nuun active hydration tablets disolved into water bottle or eaten +
	2500 mg of sodium pills disolved into Hammer Gel bottle = 12 Endurolytes + 2 Lava salt tabs
Fat loading diet for 7 days leading up to race:
	This ratio depending on daily calorie requirements:
	1.8 grams fat / lb
	1.1 grams carbs / lb
	100 grams of protein
	Carb load for 2 days:
	700 to 800 grams of carbs per day = 2800 cals
Fat Loading Diet for Ironman Arizona 2006
Fat load calorie counter						Bike:	1 calorie=	same as Kj
Maintenance Calories:		2000				120 w reg	373	373
						200 w
						swim	600 cals/hr
Date		3/31/2006
				total
workouts:		time (minutes)	calories	maint calories
1	run	45	667
2
3						Targets:
4						284	100	173
total			667	2667		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
3		eggs	7	6.3	0.4	21	18.9	1.2
1	tsp	olive oil	4.5			4.5	0	0
1	tbsp	peanut butter	8.3	4	3	8.3	4	3
1.25		smokies	24	13	8	30	16.25	10
2	tbsp	guak	5	1	4	10	2	8
3	slices	cheese	9.3	7	0.4	27.9	21	1.2
1	bar	mojo bar	9	10	21	9	10	21
2	big wings	kfc	9	11	5	18	22	10
3	hot wings	kfc	5	4.4	4.1	15	13.2	12.3
1.00	medium	kfc gravey	2.5	1.4	2	2.5	1.4	2
2	glass	red wine (85 cals)		0.2	3.3	0	0.4	6.6
0.33	full bag	planters cashews	114	48	72	37.62	15.84	23.76
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	183.82	124.99	99.06
					calories	1654.38	499.96	396.24
					% of maint	65%	125%	57%
						Total Cals:	2550.58
						Diff:	116.42
						% of maint	96%
Date		4/1/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	1	469
2	swim	0.5	250
3						Targets:
4						284	100	173
total			719	2719		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	tbsp	peanut butter	9	3	3	9	3	3
3		eggs	7	6.3	0.4	21	18.9	1.2
1	tsp	olive oil	4.5			4.5	0	0
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
1		avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	tbsp	peanut butter	9	3	3	9	3	3
1	grande	Starbucks Late	14	14	21	14	14	21
2	whole	hard boiled eggs	5.3	6.3	0.6	10.6	12.6	1.2
2		hamburgers	10	22	0	20	44	0
3	tbsp	guak	5	1	4	15	3	12
6	slices	cheese	9	7	0.4	54	42	2.4
1		salad	0.5	3	8	0.5	3	8
2	tbsp	salad dressing	4.5	0.2	1	9	0.4	2
0.33	full bag	planters cashews	114	48	72	37.62	15.84	23.76
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	240.82	161.64	81.06
					calories	2167.38	646.56	324.24
					% of maint	85%	162%	47%
						Total Cals:	3138.18
						Diff:	-419.18
						% of maint	115%
Date		4/2/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	1	1121
2	run	0.6	600
3						Targets:
4						284	100	173
total			1721	3721		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
2	tsps	olive oil	4.5			9	0	0
4	tbsp	peanut butter	9	3	3	36	12	12
2	slices	bread	0.5	3.5	14	1	7	28
1		avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	2 tsps	canola oil	9	0	0	9	0	0
1	2 tbsp	guakamoli	5	1	4	5	1	4
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
1	50 nuts	almonds	28	10	9	28	10	9
2	slices	pizza	25	6	25	50	12	50
1	cheese	cheese on piz	22	12	0	22	12	0
0.33	full bag	planters cashews	114	48	72	37.62	15.84	23.76
0.20	Full jar	Planters honey roasted	145	64	70	29	12.8	14
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	263.22	84.54	144.26
					calories	2368.98	338.16	577.04
					% of maint	93%	85%	83%
						Total Cals:	3284.18
						Diff:	436.82
						% of maint	88%
Date		4/3/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	1	300
2	swim	1.25	500
3						Targets:
4						284	100	173
total			800	2800		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	tbsp	peanut butter	9	3	3	9	3	3
3		eggs	7	6.3	0.4	21	18.9	1.2
0.5	2 tsp	olive oil	4.5			2.25	0	0
0.5	tsp	sugar (coffee)			4.2	0	0	2.1
1		pecan cinnamon	56	0	56	56	0	56
0.25	50 nuts	almonds	28	10	9	7	2.5	2.25
0.5	50 nuts	almonds	28	10	9	14	5	4.5
4	tbsp	artichoke stuff	6	1	2	24	4	8
1	2 tsps	olive oil	4.5			4.5	0	0
0.20	Full jar	Planters honey roasted	145	64	70	29	12.8	14
1	tbsp	peanut butter	9	3	3	9	3	3
2		smokies	24	13	8	48	26	16
5	cubic inch	cheese	5.6	4.2	0.2	28	21	1
0.20	Full jar	Planters honey roasted	145	64	70	29	12.8	14
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
0.25		avocado	27.6	1.5	1.5	6.9	0.375	0.375
						Fat	Protein	Carbs
					grams	296.65	109.775	127.425
					calories	2669.85	439.1	509.7
					% of maint	104%	110%	74%
						Total Cals:	3618.65
						Diff:	-818.65
						% of maint	129%
Date		4/4/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	1	0
2	run		400
3						Targets:
4						284	100	173
total			400	2400		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	2 tsps	olive oil	4.5			4.5	0	0
5	tbsp	artichoke stuff	6	1	2	30	5	10
1	tbsp	peanut butter	9	3	3	9	3	3
2.25	tbsp	cream	5	0.3		11.25	0.675	0
1	50 nuts	almonds	28	10	9	28	10	9
1	2 tsps	olive oil	4.5			4.5	0	0
1		avocado	27.6	1.5	1.5	27.6	1.5	1.5
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
1		weiner	14	8	1	14	8	1
1	rack	bbq ribs	95	75	30	95	75	30
1	tbsp	sour cream	5	1	2	5	1	2
1	tbsp	ranch dressing	4.5	1	2	4.5	1	2
0.30	Full jar	Planters honey roasted	145	64	70	43.5	19.2	21
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	285.85	124.775	81.5
					calories	2572.65	499.1	326
					% of maint	101%	125%	47%
						Total Cals:	3397.75
						Diff:	-997.75
						% of maint	142%
Date		4/5/2006
				total
workouts:		time (minutes)	calories	maint calories
1	bike	60	422
2	swim	30	200
3						Targets:
4						284	100	173
total			622	2622		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	2 tsps	olive oil	4.5			4.5	0	0
4	tbsp	peanut butter	9	3	3	36	12	12
2	slices	bread	0.5	3.5	14	1	7	28
3	tbsp	peanut butter	9	3	3	27	9	9
0.3	50 nuts	almonds	28	10	9	8.4	3	2.7
1	bar	mojo bar	9	9	21	9	9	21
1	tbsp	peanut butter	6	3	5	6	3	5
1	grande	Starbucks Late / whip cream	20	14	21	20	14	21
1	stick	peperoni & cheese	27	18	1	27	18	1
2.6	250 ml	tomato basil soup	27	3	18	70.2	7.8	46.8
0.5	2 tbsp	sour cream	4.5	1	2	2.25	0.5	1
1.3	30 g	havari cheese	11	6	0	14.3	7.8	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	225.65	91.1	147.5
					calories	2030.85	364.4	590
					% of maint	79%	91%	85%
						Total Cals:	2985.25
						Diff:	-363.25
						% of maint	114%
Date		4/6/2006
				total
workouts:		time (minutes)	calories	maint calories
1
2
3						Targets:
4						284	100	173
total			0	2000		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1		avocado	27.6	1.5	1.5	27.6	1.5	1.5
2	tbsp	ranch dressing	4.5	0.2	1	9	0.4	2
1	tbsp	peanut butter	9	3	3	9	3	3
						0	0	0
2	weiners	euro weiners	11	8	1	22	16	2
2	sticks	peperoni & cheese	27	18	1	54	36	2
1	bar	mojo bar	9	9	21	9	9	21
		For dinner eat about 679 calories - most fat, some carbs, no protein				0	0	0
0.5	cup	planters bbq peanuts	24	12	12	12	6	6
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	142.6	71.9	37.5
					calories	1283.4	287.6	150
					% of maint	50%	72%	22%
						Total Cals:	1721
						Diff:	279
						% of maint	86%
Fat Loading Diet for 24 hour record attempt 2006
Fat load calorie counter						Bike:	1 calorie=	same as Kj
Maintenance Calories:		2400				120 w reg	373	373
						200 w
						swim	600 cals/hr
Date		7/10/2006
weight (morning after bm)		156.5
				total
workouts:		time (minutes)	calories	maint calories
1	bike	60	500
2
3						Targets:
4						284	100	173
total			500	2500		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	tbsp	peanut butter	8.3	4	3	8.3	4	3
2	cubes	motz cheese	5	9	1	10	18	2
1	1/4 cup	cashews	19	8	12	19	8	12
1	1 whole	avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	2 tsp	canola oil	9	0	0	9	0	0
1	tbsp	mayo	11	0	0	11	0	0
1	2 tsp	canola oil	9	0	0	9	0	0
1	bowl	salad	2	4	9	2	4	9
1	2 tbsp	crab dip	12	2	1	12	2	1
1.15	1	smokie	24	13	8	27.6	14.95	9.2
2.5	cubes	chedar cheese	11	7	0	27.5	17.5	0
1	1/2 cup	peanuts	19	8	12	19	8	12
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	182	77.95	49.7
					calories	1638	311.8	198.8
					% of maint	64%	78%	29%
						Total Cals:	2148.6
						Diff:	351.4
						% of maint	86%
Date		7/11/2006
weight (morning after bm)		155.5
				total
workouts:		time (minutes)	calories	maint calories
1	bike	60	200
2
3						Targets:
4						284	100	173
total			200	2200		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
2.5	cubes	chedar cheese	11	7	0	27.5	17.5	0
1	2 slices	bread	1	7	28	1	7	28
3	tbsp	peanut butter	8.3	4	3	24.9	12	9
1	2 tsp	canola oil	9	0	0	9	0	0
1	grande	Starbucks Late / whip cream	20	14	21	20	14	21
1	1/4 cup	cashews	19	8	12	19	8	12
1	1 whole	avocado	27.6	1.5	1.5	27.6	1.5	1.5
0.5	2 tbsp	crab dip	12	2	1	6	1	0.5
2.6	250 ml	tomato soup	27	3	18	70.2	7.8	46.8
0.5	1/4 cup	cashews	19	8	12	9.5	4	6
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	214.7	72.8	124.8
					calories	1932.3	291.2	499.2
					% of maint	76%	73%	72%
						Total Cals:	2722.7
						Diff:	-522.7
						% of maint	124%
Date		7/12/2006
weight (morning after bm)		154
				total
workouts:		time (minutes)	calories	maint calories
1	bike	120	1000
2
3						Targets:
4						284	100	173
total			1000	3000		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
0.5	2 slices	bread	1	7	28	0.5	3.5	14
3	tbsp	peanut butter	8.3	4	3	24.9	12	9
1	2 tsp	canola oil	9	0	0	9	0	0
1	weiner	euro weiner	14	8	1	14	8	1
0.5	2 tbsp	guak	4.5	1	3	2.25	0.5	1.5
1	1/4 cup	cashews	19	8	12	19	8	12
1	2 racks	Montans ribs	80	58	0	80	58	0
2	1/4 cup	cashews	19	8	12	38	16	24
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	187.65	106	61.5
					calories	1688.85	424	246
					% of maint	66%	106%	36%
						Total Cals:	2358.85
						Diff:	641.15
						% of maint	79%
Date		7/13/2006
weight (morning after bm)		155
				total
workouts:		time (minutes)	calories	maint calories
1	bike	80	700
2
3						Targets:
4						284	100	173
total			700	2700		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
0.5	2 slices	bread	1	7	28	0.5	3.5	14
3	tbsp	peanut butter	8.3	4	3	24.9	12	9
1	2 tsp	canola oil	9	0	0	9	0	0
1	1/4 cup	cashews	19	8	12	19	8	12
1	1 whole	avocado	27.6	1.5	1.5	27.6	1.5	1.5
1.5	2 tbsp	crab dip	12	2	1	18	3	1.5
1	2 tsp	canola oil	9	0	0	9	0	0
2	1	smokie	24	13	8	48	26	16
2.5	cubes	chedar cheese	11	7	0	27.5	17.5	0
1	1/2 cup	peanuts	19	8	12	19	8	12
1.5	2 tbsp	guak	4.5	1	3	6.75	1.5	4.5
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	209.25	81	70.5
					calories	1883.25	324	282
					% of maint	74%	81%	41%
						Total Cals:	2489.25
						Diff:	210.75
						% of maint	92%
Date		7/14/2006
weight (morning after bm)		154
				total
workouts:		time (minutes)	calories	maint calories
1	bike	80	0
2
3						Targets:
4						284	100	173
total			0	2000		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	2 slices	bread	1	7	28	1	7	28
3	tbsp	peanut butter	8.3	4	3	24.9	12	9
2	2 tsp	canola oil	9	0	0	18	0	0
1		nachos ?	30	16	30	30	16	30
1	1/4 cup	cashews	19	8	12	19	8	12
2	1	smokie	24	13	8	48	26	16
2	cubes	chedar cheese	11	7	0	22	14	0
1.5	2 tbsp	crab dip	12	2	1	18	3	1.5
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	180.9	86	96.5
					calories	1628.1	344	386
					% of maint	64%	86%	56%
						Total Cals:	2358.1
						Diff:	-358.1
						% of maint	118%
Date		7/15/2006
weight (morning after bm)		154
				total
workouts:		time (minutes)	calories	maint calories
1	bike	80	0
2
3						Targets:
4						284	100	173
total			0	2000		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
0.5	2 slices	bread	1	7	28	0.5	3.5	14
2	tbsp	peanut butter	8.3	4	3	16.6	8	6
1	2 tsp	canola oil	9	0	0	9	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	26.1	11.5	20
					calories	234.9	46	80
					% of maint	9%	12%	12%
						Total Cals:	360.9
						Diff:	1639.1
						% of maint	18%
Fat Loading Diet for Kona 2006
Fat load calorie counter						Bike:	1 calorie=	same as Kj
Maintenance Calories:		2100				120 w reg	373	373
						200 w
						swim	600 cals/hr
Date		10/10/2006
weight		150
				total
workouts:		time (minutes)	calories	maint calories
1	bike	90	700
2	swim	30	400
3						Targets:
4						284	100	173
total			1100	3100		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	2 tsp	canola oil	9	0	0	9	0	0
1	1 whole	avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	1/3 cup	maca nuts	38	7	4	38	7	4
1	1/3 cup	peanuts	24	15	8	24	15	8
1	1	smokie	24	13	8	24	13	8
1	tbsp	olive oil	14	0	0	14	0	0
2	tbsp	mustard	1	0.4	1	2	0.8	2
1	1.24" block	havarti	11	7	0	11	7	0
2	blocks	cheese	5	3	1	10	6	2
2	1/2 cup	peanuts	19	8	12	38	16	24
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	197.6	66.3	49.5
					calories	1778.4	265.2	198
					% of maint	70%	66%	29%
						Total Cals:	2241.6
						Diff:	858.4
						% of maint	72%
Date		10/11/2006
weight		150
				total
workouts:		time (minutes)	calories	maint calories
1	bike	60	500
2	swim	15	200
3						Targets:
4						284	100	173
total			700	2700		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
1	tbsp	olive oil	14	0	0	14	0	0
1	1 whole	avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	1/3 cup	maca nuts	38	7	4	38	7	4
0.5	2 slices	bread	1	7	28	0.5	3.5	14
2	tbsp	peanut butter	9	3	3	18	6	6
1	tbsp	olive oil	14	0	0	14	0	0
2	1.24" block	havarti	11	7	0	22	14	0
1	1	smokie	24	13	8	24	13	8
1	1	salad w nuts				0	0	0
1	2 tbsp	ceasar dressing	18	1	1	18	1	1
2	50 grams	almonds	28	10	9	56	20	18
2	glasses	wine			2	0	0	4
1	1/3 cup	peanuts	24	15	8	24	15	8
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	256.1	81	64.5
					calories	2304.9	324	258
					% of maint	90%	81%	37%
						Total Cals:	2886.9
						Diff:	-186.9
						% of maint	107%
Date		10/12/2006
weight		150
				total
workouts:		time (minutes)	calories	maint calories
1	bike	180	1500
2	swim
3						Targets:
4						284	100	173
total			1500	3500		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
						0	0	0
1	1 whole	avocado	27.6	1.5	1.5	27.6	1.5	1.5
2	tbsp	olive oil	14	0	0	28	0	0
1	2 slices	bread	1	7	28	1	7	28
2	tbsp	peanut butter	9	3	3	18	6	6
1	whole	bagel	2.1	13	70	2.1	13	70
1.5	tbsp	cream cheese	3.5	1	1	5.25	1.5	1.5
1	1	cheese bun	5	7	28	5	7	28
1.5	1	salmon	5.9	24.9	0	8.85	37.35	0
2	2 tbsp	ceasar dressing	18	1	1	36	2	2
1	50 grams	almonds	28	10	9	28	10	9
1	1/3 cup	peanuts	24	15	8	24	15	8
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	183.8	100.35	154
					calories	1654.2	401.4	616
					% of maint	65%	100%	89%
						Total Cals:	2671.6
						Diff:	828.4
						% of maint	76%
Date		10/13/2006
weight		148
				total
workouts:		time (minutes)	calories	maint calories
1	bike	60	500
2	swim	45	500
3						Targets:
4						284	100	173
total			1000	3000		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
						0	0	0
1	tbsp	olive oil	14	0	0	14	0	0
1	1 whole	avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	1/3 cup	maca nuts	38	7	4	38	7	4
0.5	2 slices	bread	1	7	28	0.5	3.5	14
2	tbsp	peanut butter	9	3	3	18	6	6
1	tbsp	olive oil	14	0	0	14	0	0
1	tbsp	olive oil	14	0	0	14	0	0
1	meal	chicken casa	70	77	40	70	77	40
1	salad	ceasar salad	21	20	12	21	20	12
1	cup	hamburger	10	22	0	10	22	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	227.1	137	77.5
					calories	2043.9	548	310
					% of maint	80%	137%	45%
						Total Cals:	2901.9
						Diff:	98.1
						% of maint	97%
Date		10/14/2006
weight		148
				total
workouts:		time (minutes)	calories	maint calories
1	bike
2	swim
3						Targets:
4						284	100	173
total			0	2000		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
						0	0	0
1	tbsp	olive oil	14	0	0	14	0	0
1	1 whole	avocado	27.6	1.5	1.5	27.6	1.5	1.5
1	1/3 cup	maca nuts	38	7	4	38	7	4
0.5	2 slices	bread	1	7	28	0.5	3.5	14
2	tbsp	peanut butter	9	3	3	18	6	6
1	tbsp	olive oil	14	0	0	14	0	0
1	rack	rack of ribs	90	70	0	90	70	0
1	50 grams	almonds	27	10	9	27	10	9
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	229.1	98	34.5
					calories	2061.9	392	138
					% of maint	81%	98%	20%
						Total Cals:	2591.9
						Diff:	-591.9
						% of maint	130%
Date		10/15/2006
weight		148
				total
workouts:		time (minutes)	calories	maint calories
1	bike	60	500
2	swim	45	500
3						Targets:
4						284	100	173
total			1000	3000		fat	protein	carbs
			grams			total grams
qty	unit	item	fat	protein	carbs	fat	protein	carbs
						0	0	0
						0	0	0
						0	0	0
						0	0	0
0.5	2 slices	bread	1	7	28	0.5	3.5	14
2	tbsp	peanut butter	9	3	3	18	6	6
1	tbsp	olive oil	14	0	0	14	0	0
3	tbsp	cream				0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						0	0	0
						Fat	Protein	Carbs
					grams	32.5	9.5	20
					calories	292.5	38	80
					% of maint	11%	10%	12%
						Total Cals:	410.5
						Diff:	2589.5
						% of maint	14%