Weighed 169.0. Was active all day, cut the yard, walked around downtown Leesburg at the art festival, etc., but didn't do anything exercise specific.
| TOTALS: | Grams | 170 | 116 | 33 | 1,421 |
| Calories | 679 | 464 | 301 | 1,444 | |
| Percent | 47% | 32% | 21% | 100% |
Sun:
Weighed 169.6. Hiked Bull Run mountain with Joe (~2 hours). Fasted until 1:30 after the hike, then did a re-feed the rest of the day. This was a good partial day re-feed. Better than what's been the norm lately that's lasted several days. Probably too much cereal, but hey, it's a cheat day.
| Sun | Time | Item | Size | Prot | Carb | Fat | Cal |
| 9/16/2012 | 10AM | BCAA | 10g | ||||
| 13:30AM | Bull Run MTN Hike ~5 miles | ||||||
| 1:30PM | Chicken | 8oz | 56 | 0 | 2 | 240 | |
| 1:30PM | Broccoli | 6oz | 4.2 | 12 | 0 | 60 | |
| 1:30PM | Kix | 2servings | 4 | 50 | 2 | 220 | |
| 1:30PM | Milk (Fat Free) | 1 Cup | 9 | 13 | 0 | 90 | |
| 1:30PM | Apple | 1 med | 0 | 25 | 0 | 95 | |
| 2PM | Frosted flakes | 3servings | 6 | 75 | 3 | 330 | |
| 2PM | Milk (Fat Free) | 1 Cup | 9 | 13 | 0 | 90 | |
| 3PM | Banana | 1small (5.7) | 1.1 | 23 | 0.3 | 90 | |
| 6PM | Chili | 1serving | 39 | 23 | 7 | 313 | |
| 6PM | Apple | 1 med | 0 | 25 | 0 | 95 | |
| 6:30PM | Kix | 3servings | 6 | 75 | 3 | 330 | |
| 6:30PM | Milk (Fat Free) | 1 Cup | 9 | 13 | 0 | 90 | |
| 9PM | FROYO (No Sugar) | 1cup | 6 | 30 | 6 | 200 | |
| 9PM | Casein Protein C2 | 1 scoop | 24 | 3 | 1 | 120 | |
| 9:30PM | Oatmeal | 1/2 cup | 5 | 27 | 3 | 150 | |
| 9:30PM | Kix | 2servings | 4 | 50 | 2 | 220 | |
| 9:30PM | Milk (Fat Free) | 1 Cup | 9 | 13 | 0 | 90 | |
| 9:30PM | Apple | 1 med | 0 | 25 | 0 | 95 | |
| All Day | Almonds | 1/2oz | 3 | 3 | 8 | 93 | |
| TOTALS: | Grams | 195 | 498 | 37 | 3,010 | ||
| Calories | 778 | 1994 | 333 | 3,105 | |||
| Percent | 25% | 64% | 11% | 100% | |||
Week ending 9/16 Recap:
3 WO's, 1 Run, 2 Doubles. Two of the three WO's were really good. The one on Monday was just decent. Good re-feed this week on Sunday. Definitely got lots of carbs, but kept fat low and didn't let re-feed linger for more time than planned. Enjoyed eating 3 pieces of fruit. Ended week under 170#'s. I'm sure weight will spike somewhat after all the carbs on Sunday, but nothing crazy that I'm going to have to kill myself over this week. All that extra water will be gone in a day or two.
Feet and knees still really bothering me, so only the one small run. Really trying to give them a rest, but not sure it's doing any good. Probably time to see a foot doc. Cramping in calves and feet is still bad. I'm wondering if it's because of cutting + caffeine, or something related.
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