DAY 21 - Low fat, High protein/Rest

WEIGHT = 172.0 LBS (down 1.0 LBS...probably water loss from all the protein)

WORKOUT

It's hard to believe this is the end of WEEK 3 already! DAY 21 is a scheduled day of rest from the weights. I cut the grass today and what a difference a week makes! After The Structural Attack last week, I was really taking it easy while pushing the mower. Much different today. The only thing that slowed me down was the long grass!

Tomorrow starts WEEK 4 which is the last week of the program (already!).

DIET

Another day of low fat, high protein. I had a good menu planned out yesterday and today so the only times I really missed the fats were with my milk and yogurt snacks.

Breakfast: Protein shake right out of bed...then back to bed (again!). I made up new batches of spelt (substituted for the oatmeal) pancakes and had a serving of those with some honey. A cup of milk and a scoop of protein powder along with creatine rounded out the meal.

Snack: 1 can of tuna with some spices, 1 slice of Ezekiel bread, and some grapes.

Lunch: Pretty much the same as yesterday's breakfast. 6 egg whites with salsa topped with 1 oz of shredded mozzarella. 1 cup of oatmeal with cinnamon and a glass of milk with protein powder, glutamine, and 1-1/2 tablespoons of molasses. Oh yeah...I had a peach, too!

Dinner: Chicken stir fry! I heated up some garlic in coconut oil and threw in some more of that hot mustard sauce from the Chinese place. Mixed in with the sauce was green beans, broccoli, and leftover grilled chicken. Two desserts again! First was my new favorite...sweet potato with honey and cinnamon. Then I made up a choco-mint-java smoothie with milk, protein powder, cocoa powder, mint extract, and some iced coffee. That was good on a warm day!

Pre-bed Snack: 1 cup of yogurt with protein powder and glutamine.

The fat comes back tomorrow!