DAY 13 - Low Fat, High Protein/Rest

WEIGHT = 169.0 LBS (up 2 LBS! This might be somewhat skewed since I had to weigh in shortly after eating lunch so we could scoot out to a gathering at a friend's house)

WORKOUT

This was a scheduled day away from the weights so rest I did! My back and legs were still noticeably tired and my back was just a little sore riding around in the car earlier. Overall, I feel pretty good despite a pretty solid pounding over the last few days.

My muscles definitely feel pumped up despite not lifting anything other than some groceries. My shorts felt tighter around my thighs so that's a good sign! Honestly, I'd like to keep going with the dead lifts, but those don't appear in the rotation again until WEEK 4. It's definitely a love/hate relationship!

DIET

The program called for this to be a low fat, moderate carb, and high protein nutritional day. Generally speaking, I tried to replace my fat calories with protein calories. This is a challenge when a gram of fat is more than twice as many calories as a gram of protein. What does this mean?? Eat TONS of lean protein...and that's just what I did!

Breakfast: Protein shake with glutamine and creatine. 6 egg whites with salsa and 1 oz of shredded mozzarella on top. To finish things off I had a cup of 1% milk with ANOTHER scoop of protein powder, some oatmeal (steel cut with cocoa powder, cinnamon and some of that milk), and a peach.

Snack: 1 cup of yogurt with ANOTHER scoop of protein powder

Lunch: Spinach salad with some tomato from Dad T's garden, balsamic vinegar and chicken breast. I roasted up some Chipotle seasoned potato chips and had those with a chicken and cheese sandwich on some 3 seed bread. Oh yeah...and 1 cup of milk with ANOTHER scoop of protein powder.

Snack: We were at a pot luck/cookout so I had some fresh veggies with yogurt dip, a couple of slices of cheese, and some chipotle-lime deviled eggs that the wife made. YUM! You'll have to check her blog for the recipe! :)

Dinner (still at cookout): Lots of grilled chicken breast with slices of tomato, corn/bean/pepper salad (nice job Reener's!), 3-bean salad, and some more fresh veggies. For dessert...Reener's "beanie brownies" and a piece of birthday cake (the host was turning 60).

Pre-bed snack: Yogurt with ANOTHER(!!) scoop of protein powder, glutamine, and creatine.

Tomorrow's another repeat of today. I'll be ready for some coconut oil and EVOO on Monday, that's for sure!