Wed 8/8 - Upper Body and Cardio

Cardio:

• 40 min walk in the morning before work.  Was tempted to run, but thought better of it after running the last 2 days and how it might have left me flat on Monday for my WO.

Workout:

• (50#Bench/195#RevGripPull)6, 15,10,8,8,8,8/9,7,6,6,6,5
• (165#Guillotine/120#SRow)4, 10,7,8,8/12,10,10,9
• (35#Military/Core)3, 9,7,8/20,20,15
• (Dips/120#Curls)3, 12,10,8/10,6,10
• (40#BentRows/70#RearDelt)3, 10,10,9/10,9,10
• (50#OverheadTriExt/110#PeckDeck)3, 19,9,7/12,7,7

68 mins
Chest: 13
Back: 13
Shoulders: 6
Tri's: 6
Bi's: 3
Core: 3
Total: 44 Sets

Comments:
Went with 50# dumbbells today for bench because chest was still sore from last WO and I feel like I have a little tweak/strain in my left peck so I didn't want to go real heavy.  Originally planned on 4 sets, but these were feeling good and even though not super heavy, were really working my chest thoroughly.  Reverse grip pulldowns were good as well.  I think this was a good weight for today.  Heavy enough to really work, but not overly heavy that cheating was required.

It was a tossup today between doing incline dumbbells and guillotine.  Went with guillotine and hit a wall quickly on the 2nd set.  Dropped weight to 150#'s and it was still really hard, but good.  Seated rows were good.  Thought about bumping weight after the 1st set, but stuck with 120#s and just really controlled the weight and squeezed at contraction.  These were really good, but when I let the weight out (arms straightening) it bothered my left shoulder.  I've noticed this before.  Probably a good thing I didn't go heavier.

I was really feeling worn out by now and went with 35# dumbbells for military.  Planned on 4 sets, but did 3.  I was doing 45-50#s a couple of weeks ago, so not sure what's going on here.  It didn't feel real "heavy", but didn't get a ton of reps.  Shoulders were really burning after each set, so still getting good work I suppose.  Core was captain chair leg raises mainly becuase they take less time than lying leg raises to hip thrust and for a change up.  Felt these as much in hip flexors as abs.  Lying leg raises seem to work abs much better.  Lesson learned.

Dips were decent today.  Energy lacking.  Plan was 4 sets, did 3.  Did 2 sets of curls with 120#s, but after only getting 6 on 2nd set instead of dropping the weight I switched to 25# dumbbells.  Haven't done anything but heavy straight bar in a while, so this was a nice change.

Bent rows were OK, but they take a lot of energy and I didn't have it.  Perhaps should have done these earlier in the WO.  It was hard to get a good squeeze with them and thinking back maybe I should have dropped the weight.  Rear delts felt good.  Dropped from 70/60/50#s so I could keep getting around
10 reps.

Don't know what happened on first set of tri's here.  I guess they got some rest during the last couple of exercises.  Came back to reality quickly on the 2nd and 3rd set.  Peck deck felt really good again, really squeezing the chest, but like tri's, chest got some rest but "remembered" quickly the work already done earlier in the WO.

Overall a good WO, but I think the last 4 WO's of full upper body and dieting fairly hard has taken its toll.  I think I'll do one more full upper body on Friday, and then switch back to my chest/tri and back/shoulder/bi split.  These WO's are too taxing and I don't think I'm getting enough rest or food, hence my appetite has been through the roof and energy during last two WO's lacking.  I'll try another set of a few weeks of these after I'm done cutting and am at least at maintenance calories.  I'll also see how I'm feeling on Friday and might even get back to my split then.

Nutrition:
Carb'd it up this evening a little bit.  Went a tad overboard, but really felt like I needed more calories today and already had plenty of protein for the day.  Still under maintenance calories for the day.  Not sure if I'll be so strict on carbs tomorrow.  I'll just go by how I feel, but it will be a lower carb day.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
8/8/2012	7AM	40 min walk
	10:15AM	BCAA	10g
	10:30AM	WO - Upper Body
	Noon	Creatine	5g
	Noon	Whey Shake W1	1 scoop	30	4	1	140
	12:30PM	Brown Rice	5oz	3	33	1	156
	12:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	12:30PM	Broccoli	4oz	2.8	8	0	40
	12:30PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	1PM	Sweet Potato	4oz	2.4	23.6	0	104
	2PM	Meat loaf	3oz	21	10	12	250
	4PM	Sweet Potato	3.7	2	22	0	96
	5PM	Chicken	6oz	42	0	2	180
	5PM	Salad	12oz	7	16	0	86
	5PM	Carrots	2oz	1	5	0	24
	8:15PM	Oatmeal	1/2cup	5	27	3	150
	8:15PM	Apple	1 med	0	25	0	95
	8:15PM	Casein Shake C2	1 scoop	24	3	1	130
	8:15PM	Fudge Bar	1 bar	2	16	2	80
	8:15PM	Fudge Bar	1 bar	2	16	2	80
	8:30PM	Cereal w/ Milk	3/4cup	2	27	1	160
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	194	257	33	2,118
			Calories	774	1030	299	2,103
			Percent	37%	49%	14%	100%

Tue 8/7 - Cardio

Cardio:

• Ran 31 mins (~3miles), c/d 15 mins, 46 total before work.

Nutrition:
I was really hungry all day today.  Maybe yesterday was more taxing than I thought.  Chest is really sore.  Low carbs was hard today.  First really hard day this early into a clean week.  Calories and macros were where I wanted them.  A couple more weeks of this and I think I'm upping my calories and keeping my swings lower.  Right now I'm at about a 500 calorie swing which is proving to be a bit too much.  That's how I'm feeling tonight anyway.

Tue	Time	Item	Size	Prot	Carb	Fat	Cal
8/7/2012	6:30AM	BCAA	10g
	7:30AM	Ran 31 mins, c/d 15 mins. 46 Total.
	12:45PM	Creatine	5g
	12:45PM	Whey Shake W1	1 scoop	30	4	1	140
	12:45PM	Tuna (7oz can)	5.5oz	44	0	2	193
	12:45PM	Broccoli/Snap Peas	5oz	3.5	10	0	50
	12:45PM	Steak Strips (Costco)	3oz	19	2	6	130
	4PM	Salad	12oz	7	16	0	86
	4PM	Jerky	56g	23	3	2	120
	7:15PM	Zuchini	5oz	1.5	4.5	0	25
	7:15PM	Tuna (7oz can)	5.5oz	44	0	2	193
	8PM	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	199	45	21	1,148
			Calories	794.1	182	187	1,163
			Percent	68%	16%	16%	100%

Mon 8/6 - Upper Body & Cardio

Cardio:

• Ran 27 mins, c/d 13 mins, 40 min total.

Started out this morning with the intention of just going for a walk before work.  Felt good, and had my running shoes on (as opposed to an older pair of running shoes that I use for walks) and just decided to run lightly for a while.  Ran about 3 miles, nice c/d walk after.  Did some prayer and meditation while cooling down.  Good morning.  Felt positive.

Workout:

• (225#Bench/Chinups)4, 6,5,4,4/11,8,5,4.5
• (50#Incline/120#SeatedRow)5, 6,6,6,7,6/8,10,8,9,9
• (45#Military/Core)4, 5,10,8,8/30,20,20,20
• (Dips/120#Curls)4, 13,10,9,8/10,8,6,5/8
• (50#OverheadTriExt/80#RearDelt)3, 10,6,6/10,10,10
• (100#TriPushdown/100#PeckDeck)3, 9,9,9/10,9,9

67mins
Chest: 12
Back: 9
Shoulders: 7
Tri's:10
Bi's: 4
Core: 4
Total: 46 sets

Comments:
Bench started off OK today, but 225#'s was probably too heavy today.  I needed help w/ 4th rep on 3rd set, some help on 3rd rep and a lot of help on 4th rep of 4th set.  Since reps were lower than I wanted, I did a double drop set on 4th set to 105#/60# with reps of 7/13.  These weights still felt heavy and REALLY worked the chest.  I did chinups with palms facing each other today.  1st and 2nd sets were good, but hit a wall hard and only got 5 reps, then 4.5.  Really struggled last set.

At this point I can tell my energy/strength isn't what it was on Friday.  Kind of pissed off about that at first because of all the carb load I did over the weekend.  Thought I'd be set up for a great WO.  I have to remember that I'm still working out fasted as of last night at 9:30PM, and I ran this morning.  It was an "easy" run, but wonder if that sapped my strength a little bit.

I started with 50#'s on incline and dropped to 45#s.  Incline still good with lighter weight, but strength just not there.  Bumped seated rows up to 150#s to start because didn't get a lot of reps on last 2 sets of chinups.  I got 8 reps, but it was too heavy.  I dropped it back to my normal 120#'s and this felt good.  Got really good reps and a good squeeze at contraction.

I should have started off with lighter military given the above.  You'd think I'd already know 45#s was going to be too heavy.  Dropped to 35#'s after the first set and got good reps.  My shoulder doesn't need the extra strain of heavier weight right now anyway.  Core was lying leg raises to hip thrust and were really good.

Dips were not quite as good as Friday, but still good.  Tri's were really tight and pumped already.  The double drop set from bench really wore tri's out as well before this.

Overhead tri extensions were decent, but tri's were beat (and tight).  I did rear delts on the machine again and did 80#/70#/60# to keep reps at 10.

I did tri pushdowns with the rope because that's what was there and didn't have the energy (lazy) to change it.  Peck deck was really good.  Chest felt like it was going to explode, in a good way.  That's why I did 3 sets (had planned on just 2 sets).

Overall a pretty good WO.  Energy not quite there and I've got to think the run this morning played a part in that.  It might have used up some of my glycogen/energy and left me a little flat for the WO.  I'll have to remember that.  It could have just been an off day, or my last couple of WO's could have just been really great and outliers.  Either way, it was a good WO.  Looking back at it though, if I were to keep the WO at around the same length and number of sets, I probably need to change it up and do another exercise for back and drop an exercise for tri's.  Nine sets of back probably isn't enough and I don't need 10 sets of tri's after doing a lot of bench and military.  Lesson learned for next WO.

Nutrition:
Good nutrition day today, right where I wanted to be from a macro and feeding window standpoint.  I really should have kept my re-feed over the weekend limited to Saturday and gotten right back on the horse on Sunday.  This would have set me back (as planned), but not as close as back to Williamsburg-esque weight.  Another lesson learned.  We'll see what happens in PA in a couple of weeks though....

Mon	Time	Item	Size	Prot	Carb	Fat	Cal
8/6/2012	12:15PM	BCAA	10g
	12:30PM	WO - Upper Body
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Brown Rice	6oz	4	40	2	188
	2:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2:30PM	Broccoli	5oz	3.5	10	0	50
	2:30PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	2:30PM	Sweet Potato	4.5oz	2.7	26.6	0	117
	4:15PM	Jerky	56g	22	9	2	130
	5:30PM	Sweet Potato	3oz	2	18	0	78
	7PM	Chicken	6oz	42	0	2	180
	7PM	Salad	12oz	7	16	0	86
	7:30PM	Oatmeal	1/4cup+	4	19	2	110
	7:30PM	Carrots	2oz	1	5	0	24
	7:30PM	Cottage Cheese (FF)	1/2 Cup	11	8	0	80
	8PM	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	200	180	18	1,659
			Calories	799	719	166	1,684
			Percent	47%	43%	10%	100%

Sat & Sun - 8/4 & 5 & Week Recap

Saturday

• Ran 5.3 miles in 50 minutes, walked for 16 mins c/d.  Total 66 minutes.

Had the kids this weekend so it turned into a re-feed weekend, which I probably needed after two weeks of fairly strict diet/cutting.  We went to Dicks, the gun store, swimming pool, then to Glory Days for dinner and Sweet Frog for desert.  Also had a couple bowls of cereal, etc.  Lots of carbs.  Still generally stuck to normal fasting/feeding window (2PM-9PM).

Sunday

• Hiked for 2 hours at Great Falls, VA.  

I decided to take the kids to do the "Difficult Run" hike at Great Falls, the VA side.  The boys and I did the Billy Goat trail on the MD side a few weeks/months ago.  It was really hot and humid today so we never really made it to "Difficult Run".  We ended up hiking/climbing/exploring the "River Trail".  Really pretty.  Went to a late lunch after the hike and I ate well with lots of carbs in the afternoon again.  Stuck to fasting/feeding window (2:30-9:30PM).

Week Ending 8/5/12:
A really good week.  3 runs, 3 WO's, 1 double. Really great week from a WO and diet perspective.  My weight was down to 163.8 (and generally 164.x most days) until the re-feed.  The 3 workouts were all excellent.  I did 3 full upper body WO's this week rather than my normal split.  These WO's were VERY tough and very energy consuming. Not much "fluff" in these WO's as they are primarily all compound movements using large muscle groups (chest,back,shoulders).  The only "fluff" exercises were a few curl and tri movements, which weren't exactly fluff either.  Dips were exceptionally strong this week, as was other tri work.  They are getting stronger.  Had some really good heavy chest sets and good back work.  Took it "slightly" easier on shoulders because of the impingement PT has me working on, and simply because after real heavy bench work, shoulders don't need a ton, nor have the strength for a lot of work.  
The three runs were OK, nothing of note really except that my knee is feeling a little better so the rest last week must have done some good.

Fri 8/3 - Upper Body & Cardio

Cardio:

• Walked 61 mins in the morning before work.  Felt good to get out early AM before work.

Workout:

• (225#Bench/210#RevGripPull)4, Reps: 6,5,5,5/7,5,5,8
• (50#Incline/120#SeatedRow)4, Reps: 8,6,6,6/10,8,9,9
• (45#Military/Core)4, Reps: 6,8,7,7/25,20,20,20
• (Dips/110#Curls)4, Reps: 15,10,10,9/12,8,6,5/5
• (50#OverheadTriExt/80#RearDelt)3, Reps: 12,8,6/10,10,10
• (110#TriPushdown/PeckDeck)2, Reps: 10,9/10

59 mins
Chest: 9
Back: 8
Shoulders: 7
Tri's: 9
Curls: 4
Core: 4
Total: 41 Sets

Comments:
 Used heaviest weight I thought I could handle on bench today (note, this was not "guillotine" style - I had the seat set so that bar was coming to mid chest, not upper chest).  Last rep on last set I needed a lot of help. Too much help.  Reverse grip pulldowns were pretty good, but after the 3rd set I dropped the weight to 165 and did 8 real good reps.  Weight probably a bit too heavy.  Maybe back wasn't ready for 3rd WO of the week.

Incline was good.  Haven't done dumbbell incline in a while.  Seated rows felt really good today.  I could really feel it in my back and really squeezed at contraction.  I wish pulldowns "felt" this same way.  Wonder if I should use less weight there, or mix up heavy/light weight days?

Military felt weak today and I'm confused why.  Started at 45#s and dropped to 40#s after first set.  Core was lying leg raises to hip thrust.  4 sets of these really worked abs well today.

Dips were great today.  Really surprised at these again.  That's 3 really good dip WO's in a row.  Tri's getting stronger and can stand up to 3 WO's/week and back can't, maybe? Curls were good.  Last set was 5 reps at 110#s, drop set to 60#'s for 5 reps.  This really burned.   Not a lot of bi sets, but they were worked pretty good with these and back.

Overhead tri extensions were pretty good, but hit a wall fairly quickly on 2nd set, only getting 8 reps, then 6.  Rear delt machine felt good.  I think I use better form on that than with dumbbells and should probably keep using that for a while.  Dropped the weight each set because I wanted to keep getting at least 10 reps.  Need to keep working on this for my impingememnt.  I probaby shouldn't have done military today, but oh well.

Did two sets of tri pushdowns and one set of 110# Peck Deck and called it a day.  Only had 12 mins to shower, get dressed and get to my 1:30 meeting so had to haul ass.  Was 2 minutes late to meeting (online only), but meeting hadn't started yet.

Overall, this was a really good workout.  I knew I was pressed for time between meetings (as has been the case all week) and was planning on not fretting over big workout and just getting in a good stimulation and maybe not even doing any back today (basically a light volume, high entensity chest/tri WO).  It ended up being much more than a muscle stimulation WO.  Maybe not as brutal as Mon and Wed, but this was not a light/easy WO.

Very good way to end the week with 3 complete upper body workouts.  I'm really happy and pleasantly surprised with these 3 WO's.  All were really tough, lot's of heavy compound movements with major muscle groups, all while dieting pretty strict.

Nutrition:
Pretty good day today.  Kids and I went to Sweet Frog after dinner and I went a little overboard there, but not too bad.  I could have (and wanted to) eat another helping of frozen yogurt.  As I stated yesterday, once I get started, it's hard to stop.  Especially after a big WO day like today.  This weekend is going to be tough to keep a clean diet.  It's been two weeks REALLY clean, so perhaps it's time for a 1-2 day refeed anyway before another couple of real strict weeks before trip to PA where no doubt diet won't be clean.  Anyway, here's the particulars:

Fri	Time	Item	Size	Prot	Carb	Fat	Cal
8/3/2012	8:30AM	61 min walk before work
	Noon	BLOX	10g
	12:15PM	WO - Upper Body
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2:30PM	Brown Rice	5oz	3	33	1	156
	2:30PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2:30PM	Broccoli	5oz	3.5	10	0	50
	2:30PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	4:45PM	Sweet Potato	4oz	2.4	23.6	0	104
	4:45PM	Chicken	5.8oz	40.6	0	1.5	174
	5:30PM	Blue Tortilla Chips	10Chips	1	10	2	65
	5:30PM	Carrots	2oz	0.6	5.4	0	24
	5:30PM	Apple	1 med	0	25	0	95
	6:45PM	Beans	2oz	3	8	0	46
	6:45PM	Smoked Salmon	3oz	20	0	4	105
	6:45PM	Salad	12oz	7	16	0	86
	6:45PM	Cottage Cheese (FF)	1/2 Cup	11	8	0	80
	8:30PM	Sweet Frog (Sugar Free)	6oz	5	23	0	105
	8:30PM	Sweet Frog FROYO	6oz	5	32	0	150
	9:30PM	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	202	222	20	1,857
			Calories	809	887	183	1,878
			Percent	43%	47%	10%	100%

Thu 8/2 - Cardio

Cardio:

• Ran 3 miles, c/d 6 mins, did a 5 minute plank.  

Ran at work because I had an early meeting at the office, meetings pretty much all day and a lot to get done.  Run was OK, but it was in the mid 90's.  I hadn't done any core all week so I had just enough time for a couple of minutes of core work....meaning not much time before my next meeting (similar to Tuesday in that I had an hour between 2 meetings that I had to squeeze in a run, cool down, shower and dress).  Anyway, not much time so I decided to see how long I could hold a plank.  I held it for 5 minutes.  That's the longest I've ever held a plank. I think that's pretty good.

Nutrition:
Low carb day today.  Calories and macros pretty much right on where I wanted them.  In some ways these days are easier because I never really get started in on the carbs.  On medium carb days, I start eating them (because I can) and it's harder to stop than not starting at all.  That said, I look forward to eating an apple tomorrow.  I do love me a good apple lately and it really feels like a treat.  Is that sick?  I did have a banana today though.

Thu	Time	Item	Size	Prot	Carb	Fat	Cal
8/2/2012	7:30AM	BCAA	10g
	12:30PM	Ran 26mins, c/d 6mins, 5 min plank. Total 37 mins.
	2PM	Creatine	5g
	2PM	Whey Shake W1	1 scoop	30	4	1	140
	2PM	Tuna (7oz can)	5.5oz	44	0	2	193
	2PM	Broccoli/Snap Peas	4oz	3	8	0	40
	2PM	Banana	1 Xsmall	0.9	18.5	0.3	72
	4:15PM	Chicken	4oz	28	0	1	120
	4:15PM	Salad	8oz	4	11	0	57
	7PM	Tuna (7oz can)	5.5oz	44	0	2	193
	7PM	Steak Strips (Costco)	3oz	19	2	6	130
	7PM	Broccoli	3oz	2	6	0	30
	7PM	Carrots	2oz	1	5	0	24
	7:30PM	Casein Shake C2	1 scoop	24	3	1	130
	All Day	Almonds	.5oz	3	3	8	83
		TOTALS:	Grams	203	61	20	1,211
			Calories	811	242	181	1,234
			Percent	66%	20%	15%	100%

Wed 8/1 - Upper Body

I did another full upper body WO today.  Again, it was very draining.  I laid down in bed for a while when I got home.

Workout:

• (210#Guillotine/Pullups)4, Guill reps 6,6,5,5. Pullups 10,8,6,5
• (50#Bench/Chinups)4
• (50#Bench/40#BentOverRows)4
• (Dips/100#curls)4, Dips were 12,10,9,9.
• (R/F/L Delts)4
• (50#OverheadTriExt3/TriPushDown3/PeckDeck2)

66 Mins
Chest: 14
Back: 12
Shoulders: 12
Tri's: 10
Bi's: 4
Total: 52 sets

Comments:
Guillotine was pretty good, but not as good as Mon. Reps were 6,6,5,5. Needed an assist on last rep of 3rd/4th set. Pullups were decent (hard). Reps were 10,8,6,5.  Better keep doing these.

Bench was good with reps of 8,6,6,6. Chinups were not so good.  I did 2 sets and switched to 165# Reverse Grip Pulldowns. Reps were 5,5 (chinups) 5,6 (pulldowns).  Chinups weren't good mainly because the chinup bar at the gym isn't really a bar.  It's got several "handles" and where I would have put my hands for chinups didn't work.  The handles were either too wide or too narrow.  Pulldowns were better.

Continued with 50# bench with reps of 6,6,6,6.  I just got locked into 6 reps.  I could not have done 7 (I tried on several sets), but kept being able to get up a sixth, though it did get harder and harder.  Bent over rows actually felt pretty good (reps were 10's).  They take a lot of energy, and I wasn't even using a lot of weight. Wish we had barbells for these.  I should keep doing these.

Dips were 12,10,9,9 reps.  Whoa! What's going on here? That's better than normal, and I'd already done a lot of tri work with 12 sets of bench.  Really surprised I didn't hit a wall after 1st set like I usually do.  Curls were really good.  I've been doing 80#'s.  That felt light today, so I bumped to 90#s and did 13 reps.  Bumped again to 100#...that's better.  Did drop sets last 2 sets 100#s/60#s.  Not a lot of bi work, but with back and these, bi's were done.

Rear/Lateral/Front delts were really hard.  Good triple as always, but I was surprised they were hard from the get-go having not done Military press today.  Physical Therapist told me not to do overhead pressing movements because of the impingement in my left shoulder.  I'll take a break from Military for a little while.

First set of overhead tri extensions were freaky.  I did 17 reps. I've never been close to that. What's was going on with Tri's today (Dips/TriExt)?  Not complaining, just surprised.  I did 130# Tri Pushdowns first set and it felt good.  2nd set of Overhead Tri Extensions came back to reality after first superset.  Reps ended up being 17,7,7.  Dropped weight for pushdowns to 110#s.  Tri's are DONE.  Peck deck was pretty good.  Just 2 sets.  One at 120#, one at 100#s.

Great full upper body workout again.  REALLY taxing though, just like Monday.  These have been really good workouts, but really tough.  I don't think I could keep these up for too long, but hoping I see some gains out of them before switching back up to a split.  The downside of these WO's is that I can't do some of the exercises I want to do due to time and energy.  I'll play around with switching up the exercises and keeping full body for at least a few more WO's, but really need to keep an eye on my energy level since I'm really cutting and at a constant daily caloric deficit.  That equation can't last for too long with these WO's.

Nutrition:
I ate a good amount today and was really craving carbs again this evening (as you can see below during my 7PM meal).  I really wanted to eat a big bowl of Cracklin Oat Bran on top of what I ate, but kept myself in check fairly well.  Still, this was the highest carbs in the last 2 weeks.  Overall calories were on point, protein a little lower than normal, but I think enough.

Wed	Time	Item	Size	Prot	Carb	Fat	Cal
8/1/2012	10:30AM	BLOX	10g
	10:45AM	WO - Chest/Tri's
	12:45PM	Creatine	5g
	12:45PM	Whey Shake W1	1 scoop	30	4	1	140
	1:15Pm	Brown Rice	5oz	3	33	1	156
	1:15Pm	Tuna (7oz can)	5.5oz	44	0	2	193
	1:15Pm	Broccoli/Snap Peas	5oz	3.5	10	0	50
	1:15Pm	Banana	1 Xsmall	0.9	18.5	0.3	72
	1:15Pm	Sweet Potato	3.5oz	2.1	20.7	0	91
	4PM	Beans	2oz	3	8.2	0.4	46
	4PM	Chicken	6oz	42	0	1.5	180
	4PM	Salad	12oz	7	16	0	86
	4PM	Egg Whites	2	7.2	0.4	0	34
	7PM	Carrots	2oz	0.6	5.4	0	24
	7PM	Popcorn	1bag	3	22	2	100
	7PM	Apple	1 med	0	25	0	95
	7PM	Blue Tortilla Chips	10Chips	1	10	2	65
	7PM	Oatmeal	1/4cup+	4	19	2	110
	7PM	Whey Shake W1	1 scoop	30	4	1	140
	All Day	Almonds	1oz	6	6	15	165
		TOTALS:	Grams	187	202	28	1,746
			Calories	748	809	253	1,810
			Percent	41%	45%	14%	100%