- My lower back is really bad. It doesn't constantly ache, but certain movements (standing up, bending over) are extremely painful. It's got to be from heavy deadlift+SLDL WO on Saturday, but it's strange that on Sat/Sun my back was just a little tight and it's just gotten progressively worse. Really frustrating.
I weighed 182.0 this morning (WTF!?!). Good nutrition day despite meeting up with Rick for lunch at Chili's. I had a grilled chicken breast with black beans and rice (only ate a portion of the rice and beans because no WO today so I wanted to keep carbs on the low side). I would prefer to have had more "whole" food rather than the protein shakes later in the day, but was pressed for time.
| Thu | Time | Item | Size | Prot | Carb | Fat | Cal |
| 1/17/2013 | 12:30PM | Chili's chicken | 1serving | 50 | 40 | 15 | 495 |
| 3:30PM | Chicken | 3.4oz | 24 | 0 | 1 | 102 | |
| 3:30PM | Salad | 16oz | 9 | 21 | 0 | 114 | |
| 5:30PM | Chicken | 3.3oz | 23 | 0 | 1 | 99 | |
| 7PM | Jerky (Walmart) | 2oz | 28 | 6 | 2 | 160 | |
| 8PM | Whey Protein W2 | 1 scoop | 24 | 6 | 2 | 140 | |
| 10:15Pm | Whey Shake W1 | 1/2 scoop | 14 | 2 | 1 | 70 | |
| 10:15Pm | Casein Protein (GNC) | 1 scoop | 25 | 11 | 2 | 160 | |
| All Day | EFA's | 10caps | 0 | 0 | 10 | 90 | |
| All Day | Almonds | 1/2 oz | 3 | 3 | 8 | 93 | |
| Prot | Carb | Fat | Cal | ||||
| TOTALS: | Grams | 200 | 89 | 40 | 1,523 | ||
| Calories | 798 | 357 | 362 | 1,517 | |||
| Percent | 53% | 24% | 24% | ` |
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