Sat 5/2 & Sun 5/3 - Cardio

Saturday:

Nothing - day off.  First day off in 6 weeks.  Went to Elena's last soccer game, pool with the boys.  Ate out at Buffalo Wing Factory for lunch.  I got a grilled chicken salad, but we ordered boneless buffalo bites for an appetizer.  I had two.  Oh, then I finished Hayden's buffalo bites that he didn't finish (most of them). :).  Plenty of protein, and lots of fat.  Needed a diet break anyway.

Protein:
7AM Whey shake & casein 30g
8AM 1/3 cup oatmeal, cottage cheese 10g
Noon BWF chicken bites and chicken salad 45g
5:15 Chicken 20g
6:30 Chiceken, brussel sprouts, tomato, cucumber 35g
10:15 Casein shake 30g
Total: 170g


Sunday:

• Ran 4 miles in 36:30 (10:05,8:53,9:16,8:16), c/d 8:48.  Ran nice and easy effort, but pace was faster than last run.  That's what eating some carbs for a few days will do for ya.  It will also add a few pounds too (well, all the fat helped that too!).

• 5 mile hike (2:45) on the Billy Goat trail with Gregg and Hayden.  Gorgeous day.  The boys really enjoyed the hike, but by the end when we got back on the toe path, we were all ready to be done.  Lots of rocks to climb on and great views of the river.  Pics below.

Protein:
6:45AM Whey shake 30g
7:45 4mil run
9AM chicken and oatmeal 20g
11AM 5 mile hike - Billy Goat Trail
2PM Sushi, brown rice 20g
3:30 6-inch roast chicken sub 35g
6:15 6-inch roast chicken sub 35g
10PM Casein shake 30g
Total: 170g

Week Ending 6/3/12:
3runs, 3WO's, 3 doubles.  Good week. Diet really got away from me over the weekend.  Higher carbs starting Thursday for energy for workout and pretty much continued all weekend.  Weight shows it as it's up a few pounds.  Some fat I'm sure, but mostly water absorption.  This happens every weekend I have the kids, but the gain was more than normal.  I was up to 174 this morning.  That's about where I want to be (170-175), but want to stay there while still losing fat and putting on muscle.  That's where tweaks in carbs, overall calories and cyclical dieting (cycling higher and lower carb days) needs continued work.  Need to think about how to approach this week.  Higher carbs on M/W/F, low carbs T/H.  Need to keep overall calories lower and that may mean sacrificing some protein.  Days where my protein is above 200 has been excessive (e.g. a few days at 220).  I don't need that much, but probably do need the carbs to keep growing and energy up.

I posted a few pics on my FB page from today's hike.  Really a great day with the boys.  I wish Elena had been along.  Here's the pics...