Rippetoe/Gain Muscle + Lose Fat

[Illini87]

So as is pretty obvious from the title I'm currently following the Rippetoe's Starting Strength, and my goal is to gain muscle while trimming some fat. As a little background, I use to be a bit heavier, I'm 5'9-10" and weighed around 195 lbs and had no muscle. I started working out, gained quite a bit in strength and cut a lot of fat, dropping down to about 175 lbs, but still had a lot to trim off.

At my peak I was benching 3x5 @ 175, squatting 225, pressing 115, deadlifting 275, but then decided I wanted to lose the rest of the fat and did it the stupidest way possible: a 1400 calorie/day diet and I got lazy and completely stopped lifting, as you can guess I lost pretty much all the muscle (dropped to about 145), and I've now decided to do everything the right way. I got lazy with eating before I started lifting again and I got back up to about 153 which is around where I'm sitting right now (I will update my weight biweekly).

In any case, I'm just doing this log so I have to be accountable for everything I eat, I currently live in a dorm and though I'm able to eat healthy, I sneak in cheats constantly, so this is part of an attempt to stop that, as I will be posting EVERYTHING that goes into my body, including all drinks. I'll also get some pics up at some point which I'll update monthly.

So I guess I'll get started then.

Goal: Gain muscle, lose fat
Routine: Rippetoe's Starting Strength
Supplements: ON Whey, ON Casein, Green Magnitude, NOW-ADAM(Multi)

[Illini87]

Day 1:
Wake up: 6:30 am
6:30: 5g creatine in 8 oz water

7:00: Workout:
Squat: 1x5 @ 45; 1x4 @ 65; 1x3 @ 85; 1x2 @ 95; 1x1 @ 115; 2x5 @ 125; 1x5 @ 135
Military Press: 1x5 @ 45; 1x4 @ 55; 1x3 @ 60; 3x5 @ 65
Machine Row: 3x5 @ 70
Chin ups: 2x5; 1x4 @ -40 pounds

8:00: Post Workout:
1 Scoop ON Whey in 12 oz of water
5g Creatine in 8 oz of water

9:00: First Meal:
2 Egg Whites
Omelet with cheese in a croissant
~1 Egg scrambled
1 cup water + 1 cup skim milk

10:40: First 32 oz water done (I have a 32 oz water bottle which I drink from all day to monitor my water intake)

1:10pm Lunch:
1 Grilled Cheese Sandwich
1 Cheese Burger (Already, this is what I'm talking about with the cheating, this goes for the grilled cheese as well)
1 Cup of water, 1/5 cup of diet coke

2:30pm Snack:
1 Scoop ON Whey in 10 oz water
1 Tbsp Peanut Butter

4:30pm: Dinner:
Peas
1 Grilled Chicken Breast w/ ketchup
8 meatballs
1 Cup of skim milk

5:00pm: 2nd 32 oz water done

7:00pm: Snack
1 Scoop ON Whey in 10 oz water

10:00pm: 3rd 32z oz water done

10:45pm:Pre-Bed Shake
1 Scoop ON Casein in 12 oz water

11:35: Bed

[Illini87]

Day 2:
Wake up: 8:30

9:00am: Breakfast
3 Egg whites
1-1&? Scrambled Eggs
1 Slice Ham
1 Cup Skim Milk

11:15:Snack 1
1 Scoop ON Whey in 10 oz water
1 tbsp peanut butter

12:50 1st 32 oz water done

2:00pm Lunch:
2 Grilled Chicken Breasts w/ ketchup
1 Orange (medium sized)
1 Cup skim milk
1 Cup water
1 NOW-Adam Multi-Vitamin

3:30: Creatine:
1 scoop (10g) Green Magnitude in 12 oz water

5:00pm:Dinner; 2nd 32 oz water done
1 piece Manicotti
2 pieces of Meat Loaf
1 cup Skim Milk
1 cup Diet Coke

6:30 Snack 2
1 scoop ON Whey in 10 oz water

10:10pm: Pre-Bed Casein
1 Scoop ON Casein in 14 oz water

[Illini87]

Day 3(Workout 2):
7:30 Wake up/Breakfast:
3 Egg Whites
1-1&? Eggs Scrambled
1 Omelet w/ Cheese
1 cup water
1 cup 2% milk

9:00am:
1 NOW-Adam Multi-Vitamin

10:00am: Snack 1
1 Scoop ON Whey in 10 oz water

10:30am: Creatine
5g Creatine in 12 oz water
(ended up not working out at this time as a friends car got broken into)

1:30pm:Lunch
2 Pork Fritters
1 cup Skim Milk
1 Cup water

2:00: 1st 32 oz water done

5:00pm Dinner:
1 Grilled Chicken
1 Serving Lasagna w/ Beef
3 cookies (so bad but so good)
1 cup skim milk
1 cup water

7:00 pm: 2nd 32 oz water done

10:00pm: Workout (consumed ~20oz water)
Squat: 1x5 @ 45; 1x4 @ 65; 1x3 @ 85; 1x2 @ 115; 3x5 @ 135
Bench Press: 1x5 @ 45; 1x4 @ 65; 1x3 @ 75; 1x2 @ 95; 2x5 @ 105; 1x5 @ 110
Deadlift 1x5 @ 115; 1x4 @ 135; 1x3 @ 145; 1x2 @ 155; 1x5 @ 185

11:00pm: Post workout nutrition:
2 Scoops ON Whey in 12 oz water
2 Small Bananas
5g creatine in 8 oz water

12:10am: Sleep

[Illini87]

Day 4:
9:00amWake up/late breakfast:
3 Egg whites
2 Eggs Scrambled
1 Cup Skim Milk
1 Cup water

12:pm lunch
1 Grilled Chicken Breast
1 piece steak quesadilla
1 cup water
1 cup 2% milk

3:30pm: creatine
10g creatine in 15 oz water

5:00pm: Dinner
2 Chicken Strips
Roast Beef
1 Grilled Chicken
1 cup water
1 cup skim milk

6:00pm First 32 oz water done


7:30pm Snack:
1 scoop ON whey in 12 oz water
1 Banana
1 Tbsp peanut butter

[Illini87]

Day 5 (workout day 3):
9:30am Wake up/breakfast:
3 Egg Whites
~ 3 Eggs Scrambled
1 sausage
1 cup Skim Milk

10:30am
5g creatine in 10oz water

11:00am: Workout:
Squat: 1x5 @ 45; 1x4 @ 65; 1x3 @ 85; 1x2 @ 115; 1x1 @ 125; 2x5 @ 135; 1x5 @ 145
Military Press: 1x5 @ 45; 1x4 @ 55; 1x3 @ 60; 1x2 @ 65; 2x5 @ 70; 1x5 @ 75
Machine Row: 3x5 @ 70
Pull-ups: 3x5 @ -40
Cable Pulldown: 3x8 @ 110
Curls: 3x8 @ 50
Incline Situps: 2x15
Incline Crunches: 1x 25

12:30pm PWO nutrition:
2 Scoops ON Whey in 14 oz water
5g creatine in 8 oz water

1:00pm First 32 oz water done

1:30pm: Lunch
1 Grilled Chicken w/ Ketchup
Couple slices of Turkey
1 Cup skim milk
1 Cup water

3:30pm:Very small Snack
1 Banana w/ 1 tbsp peanut butter

4:30 Dinner
1 Piece Manicotti
1 Grilled Chicken w/ ketchup
1 bowl icecream
1 cup water

7:30pm
1 hotdog
1 hot chocolate (at a softball game and was cold as hell)

10:00pm: 1 scoop ON casein in 14 oz water

[Illini87]

Day 6
11:30 wake up/brunch
1 Grilled Chicken
3 Egg whites
~2 eggs Scrambled
1 cup milk
1 cup water

1:30: small snack
1 Bagel

3:00: small snack/ first 32 oz water done
1 scoop ON whey in 10 oz water


4:30 Dinner:
2x Chicken Kiev
1x Grilled Chicken w/ Ketchup
1 cup skim milk
1 cup water

7:30 creatine/snack
5g creatine in 8oz water
1 banana
1tbsp peanut butter

8:20pm: Second 32 oz water done

11:18pm: casein
1 scoop ON casein in 14 oz water

[Illini87]

Day 7
9:30am: Wake up/protein
1 Scoop ON Whey in 10 oz water

11:45am Brunch:
10 Chicken Nuggets
~3 eggs scrambled
1 cup milk
1 cup water

12:45pm:creatine
10g creatine in 16 oz water

4:10 first 32 oz done

5:00pm: Dinner
1 Grilled Chicken
1 Steak
1 cup milk
1 cup water

8:00pm:
Half of a Banana

11:00pm:
1 Scoop ON casein in 14 oz water

[Illini87]

Day 8 (workout day 4):
8:00 Wakeup/Breakfast:
1 Slice ham
3 Egg Whites
2 Eggs Scrambled
Couple of tater-tots
1 cup water
1 cup skim milk

12:30pm: Lunch
1 Grilled Chicken
1 Hamburger Patty w/ Cheese
BBQ Pork
1 cup water
1 cup powerade
1 NOW-Adam Multivitamin

4:00pm first 32 oz water done

4:30pm Dinner:
Beef Tips
2 x Chicken Parmesan
1 bowl icecream (f*ck)
1 slice chocolate cake (f****ck)
1 cup 2% milk
Half cup diet coke

8:00pm second 32 oz water done
9:00 creatine:
5g creatine in 8 oz water

10:00pm Workout:
Squat: 1x5 @ 45; 1x4 @ 65; 1x3 @ 95; 1x2 @ 115; 1x1 @ 125; 3x5 @ 145
Bench: 1x5 @ 45; 1x4 @ 65; 1x3 @ 75; 1x2 @ 85; 1x1 @ 95; 2x5 @ 110; 1x5 @ 115
Pullups 3x5 @ -30
Abs 2x15 Incline Sit ups, 2x10 Incline sit up twists

11:15pm: post workout nutrition
2 scoops On whey in 12 oz water
5g creatine in 8 oz water
Third 32 oz water done

[bsr35802]

-Chicken = good, pork = bad
-Try to limit cheat meals to 1-3/week.
-Get some simple carbs (along with your protein) for your PWO meal.
-What's your macro look like?

Otherwise looking clean. keep it up

[Illini87]

Day 9- Day 12
I had tests/went home from college/packing random things and never got around to writing out my diet, but what I?ve written previously has been representative of what I ate. I also was not able to work out on Wednesday or Friday because they closed my gym as they were lacquering the new B-Ball courts.

Monday?s workout: (Day 12, workout day 5)
Squats: 1x5 @ 45; 1x4 @ 65; 1x3 @ 95; 1x2 @ 115; 1x1 @ 135; WORK: 3x5@ 145
Bench: 1x5 @ 45; 1x4 @ 65; 1x3 @ 75; 1x2 @ 85; 1x1 @ 95; WORK: 3x5 @ 115
Row:1x5 @ 45; 1x3@ 55; 1x2 @ 65; WORK: 3x5 @ 75
Pullups: 3x5 @ -30

[Illini87]

Day 13:
8:00am Wake up/Breakfast:
3 Egg whites
2 Scrambled Eggs
1 Sausage
1 cup water
1 cup skim milk

11:30pm: Lunch
2x pork fritters
1 cup water

2:00pm Snack
1 scoop ON whey in 14 oz water

3:30 First 32 oz water done

4:45: Dinner
1 Grilled Chicken
Beef Kabobs
1 cup water
1 cup skim milk
Half cup diet coke
1 Now ADAM Multivitamin


6:45 snack
1 scoop ON whey in 14 oz water


10:00pm pre sleep casein/second 32 oz water done + creatine (in 16 oz water)

11:30pm sleep

[Illini87]

-Chicken = good, pork = bad
-Try to limit cheat meals to 1-3/week.
-Get some simple carbs (along with your protein) for your PWO meal.
-What's your macro look like?

Otherwise looking clean. keep it up

Good to know, I figured protein was protein, I'll stick to chicken. Also I don't really keep track of my macro. Since I do want to lose weight while on this routine I'm trying to keep my carbs fairly low so it's far from a 40/30/30 macro. I mainly emphasize protein intake and try to get in some healthy fats as well.

My plan is to come to a natural stall on my lifts with a protein rich diet and then from there cut down all excess fat by adding in a lot of cardio, but I'll keep my caloric intake steady. After I'm at a bf % I'm ok with I'm going to pay more attention to a proper macro and shoot for 40/30/30.

By the way what would you suggest for some simple carbs in a PWO meal?

[bsr35802]

Good to know, I figured protein was protein, I'll stick to chicken. Also I don't really keep track of my macro. Since I do want to lose weight while on this routine I'm trying to keep my carbs fairly low so it's far from a 40/30/30 macro. I mainly emphasize protein intake and try to get in some healthy fats as well.

My plan is to come to a natural stall on my lifts with a protein rich diet and then from there cut down all excess fat by adding in a lot of cardio, but I'll keep my caloric intake steady. After I'm at a bf % I'm ok with I'm going to pay more attention to a proper macro and shoot for 40/30/30.

By the way what would you suggest for some simple carbs in a PWO meal?

I figured chicken was better for you since you're on a cut since it has less fat. Meat from pigs usually have higher fat %. If it fits in your macro then use it but i stick to chicken since i tend to overdo the fats in other foods.

As for putting in cardio to lose fat, it gets much more difficult at lower bf %. HIIT is a superb way to achieve this. HIIT combined with low/moderate cardio would be awesome. dont let HIIT interfere with your workouts though. See what works for your body.

as for your PWO meal. dont overthink it. unfortunately my nutrition info isnt the best since i have to deal with my school's dining center. Just make sure you get your protein + carbs during that meal. Not so heavy on the fat. Carbs would include oats but i normally have to settle for whole wheat bread.

lookin good

EDIT: Also get some slow digest protein + fat before bed. this will keep your metabolism up. Many different things here (use the search feature). Some common things would be casein protein (slow digesting protein), cottage cheese, peanut butter. The key to cutting is to eat frequently enough to keep your metabolism up, withotu over eating each meal.

[Illini87]

Day 14:
8:00am Wake up/breakfast
3 egg whites
2 eggs scrambled
1 cup skim milk
1 cup diet coke


10:20 Snack:
1 Banana
1 tbsp peanut butter
1 Now-ADAM Multivitamin

10:40 creatine
5g creatine in 16 oz water

12:10pm:Workout
Squat: 1x5 @ 45; 1x4 @ 65; 1x3 @ 95; 1x2 @ 115; 1x1 @ 135; 2x5 @ 145; 1x5 @ 155
Military Press: 1x5 @ 45; 1x4 @ 55; 1x3 @ 65; 3x5 @ 75
Deadlift: 1x5 @ 115; 1x4 @ 135; 1x3 @ 155; 1x2 @ 175; 1x1 @ 185; 1x5 @ 195

1:30 Post workout protein/creatine:
2 Scoops ON Whey in 12 oz water
5g creatine in 16 oz water


2:15pm: Lunch
Half of a turkey/ham/cheese sandwich
3 egg whites
1 cup milk

4:45pm: Dinner

2 Slices of Turkey
Veal scallopini
Small amount of stuffing
1 cup milk
1 cup diet coke

7:20: snack
Banana+ 1tbsp peanut butter

9:30
1 scoop ON casein in 14 oz water

[Illini87]

I figured chicken was better for you since you're on a cut since it has less fat. Meat from pigs usually have higher fat %. If it fits in your macro then use it but i stick to chicken since i tend to overdo the fats in other foods.

As for putting in cardio to lose fat, it gets much more difficult at lower bf %. HIIT is a superb way to achieve this. HIIT combined with low/moderate cardio would be awesome. dont let HIIT interfere with your workouts though. See what works for your body.

as for your PWO meal. dont overthink it. unfortunately my nutrition info isnt the best since i have to deal with my school's dining center. Just make sure you get your protein + carbs during that meal. Not so heavy on the fat. Carbs would include oats but i normally have to settle for whole wheat bread.

lookin good

EDIT: Also get some slow digest protein + fat before bed. this will keep your metabolism up. Many different things here (use the search feature). Some common things would be casein protein (slow digesting protein), cottage cheese, peanut butter. The key to cutting is to eat frequently enough to keep your metabolism up, withotu over eating each meal.

Yea I'm also restricted by my dining center so I can't eat whatever I want when I want to so I eat 3 main meals but then try to get 2 or 3 additional smaller meals/snacks in to keep my metabolism going.

And right now I have a tub of ON Casein which I'm taking a scoop of each night before bed, so I'm set on that. I plan on starting some HIIT soon, possibly even tonight, but I've just not been able to get myself motivated lately and now I'm sending 4-5 hours a day in my lab doing research which leaves me completely unmotivated to move from my couch at night. Oh well, thanks for the tips by the way.

[bsr35802]

Yeah i do the same for my meals. I have a huge box of canned salmon and tub of cottage cheese plus peanuts to help me get those addtional smaller meals/snacks in.

as for the HIIT.. here are some motivations. It should only last you 15 mins tops. and you dont do it as much as you could for low/moderate intensity cardio or else you'll burn out / hinder other workouts. 2-3x/week is the most you wanna do. I always tell myself to "just DO IT" if i'm on a schedule. doesnt matter if i half ass it or dont meet a goal.. getting out there and doing it for a while is enough to build a habit. I've also started to lift/run in the mornings, first thing.

[Illini87]

Day 15:
8:00am wake up/breakfast
3 Egg whites
~3 eggs scrambled
1 cup water
1 cup skim milk

11:00: 1 Coke Zero

11:30: Lunch
2 grilled chicken w/ ketchup
1 bite of a hamburger
1 cup diet coke
1 cup skim milk
Now-ADAM Multivitamin

3:10pm: Snack/creatine
10g creatine in 16 oz water
1 Banana w/ 1 tbsp peanut butter


4:30 Dinner
1 Grilled Chicken w/ ketchup
1 Piece of Fish
Small amount of Pasta
1 Cup skim milk
Half cup of diet coke

5:30pm Stupid Cheat
2 Oatmeal Raisin cookies

7:00pm: Snack
1 scoop ON whey in 14 oz water
1 banana w/ 1 tbsp peanut butter

10:30pm sleep
1 scoop ON casein in 13 oz water

[Illini87]

Day 16 (Workout 7):

8:00am wake up/breakfast
3 egg whites
3 eggs crambled
1 cup skim milk
1 cup water

9:30am 16 oz water drank

10:00am Snack:
?Balance? protein bar

11:00am pre-workout creatine:
5g creatine in 16 oz water

Workout:
Squat: 1x5 @ 45; 1x4 @ 65; 1x3 @ 95; 1x2 @ 115; 1x1 @ 135; 3x5 @ 155
Bench: 1x5 @ 45; 1x4 @ 65; 1x3 @ 85; 1x2 @ 95; 3x5 @ 120
Barbell row: 1x5 @ 45; 1x4 @ 65; 1x3 @ 75; 3x5 @ 85
Pullups 3x5 @ -30
Cable Pulldown: 3x8 @ 110
Barbell Curls: 1x8,6,5 @ 60
Seated Calf Raises: 3x8 @ 110

1:20 post workout nutrition:
2 scoops ON whey in 12 oz water
5g creatine in 8 oz water

2:00pm lunch
Noodles with tomato sauce
Deli ham (8-9 slices)
1 cup milk

7-8pm:random stuff b/c at this point I?ve been in lab 5-6 hours
1 Beer (Heineken)
2 cheese cubes
~1 serving of Cheetos Puffs

9-10: more random stuff
1 Leinenkugel
BBQ Chicken sandwhich from Monical?s pizza
2 large glasses of water

[Illini87]

Day 17:
9:00 wake up/snack
1 scoop ON Whey in 14 oz water

10:00am Snack
Cliff Bar

11:00am: Random crap
Couple Cheetos puffs/baked lays, less than half a serving of each

1:30pm: Lunch
~3 eggs scrambled with red/green bell peppers
1 and three quarters pieces of chicken
1 cup milk
1 cup water

4:45: Dinner
1 Grilled chicken w/ ketchup
2 pieces of Ham
2 cups skim milk

5:20: First 32 oz done


7:20pm: Snack/creatine
1 Banana w/ 1 tbsp peanut butter
10 oz creatine in 16 oz water


Went out:
~7 Beers + Mixed drinks
3 small pieces of cake

~4:00am: Sleep

[Illini87]

Day 18
11:30am: Wake up/Breakfast
~3 scrambled eggs
Tater tots
1 Donut
1 cup skim milk


1:30: Lunch
~3 scrambled eggs
Hashbrowns
Bowl of icecream
1 cup milk
1 cup diet coke

4:30: Dinner
2 Pieces of baked chicken
1 cup diet coke
1 cup skim milk

~7:30: Junk
3 White Castle burgers

[Illini87]

Day 19
8:30am: Wake up/Breakfast
3 Egg whites
~3 Eggs scrambled
1 cup skim milk
1 cup water


12:00pm: Pre-Workout Creatine
5oz creatine in 16 oz water


12:30 Workout:
Squat: 1x5@ 45; 1x4 @ 65; 1x3 @ 95; 1x2 @ 115; 1x1 @ 135; 3x5 @ 155
Military Press: 1x5 @ 45; 1x4 @ 55; 1x3 @ 60; 1x2 @ 65; 1x1 @ 70; 3x5 @ 75
Pendlay Row: 1x5 @ 45; 1x4 @ 55; 1x3 @ 65; 1x2 @ 75; 1x1 85; 3x5 @ 90
Pull ups: 3x5 @ -25

1:30pm: Post Workout Creatine/Protein
2 scoops ON Whey in 12 oz water
5g creatine in 8 oz water

2:30: Lunch
Noodles with Meat sauce
10-11 Slices of Turkey Deli Meat

4:45 Dinner:
1 Grilled Chicken
1 Cubed Steak
1 cup skim milk
1 cup water

7:00pm: Snack
1 Banana w/ 1 tbsp peanut butter

8:30pm: Snack
1 Banana w/ 1 tbsp peanut butter

11:00pm: Pre-bed Casein
1 Scoop ON Casein in 12 oz water

(only drank about 24 oz water today outside of the water added to creatine/protein/meals, also the water I drank during workout I could not quantify since I did not bring my water bottle with me)

[Illini87]

Day 20:

9:00am Wake up/Breakfast
3 Egg Whites
~3 Eggs scrambled
1 cup skim milk
1 cup water

12:00pm: Lunch
1 Grilled Chicken
1 BBQ Pork
Couple slices of Turkey
1 cup skim milk
1 cup diet coke

3:00pm: Snack/creatine
1 banana w/ 1 tbsp butter
5g creatine in 16 oz water


4:45pm: Dinner
2 Turkey Dijon
1 Grilled Chicken
1 bowl lowfat yogurt icecream w/ cookie dough
1 Now-ADAM Multivitamin
7:30pm: creatine
5g creatine in 8 oz water


8:30pm
1 Beer


10:30pm: Protein
1 scoop ON casein in 14 oz water

[Illini87]

Day 21 (Workout 9)
8:30: Wake Up

9:00am: Breakfast
3 Egg whites
Omelet
Scrambled eggs
1 cup skim milk
1 cup water

11:00pm Pre-Workout Creatine:
5g creatine in 16 oz water

12:10pm Workout:
Squat:1x5 @ 45; 1x4 @ 65; 1x3 @115; 1x2 @ 135; 1x1 @ 145; 2X5 @ 155; 1X5 @ 160
Bench: 1x5 @ 45; 1x4 @ 65; 1x3 @ 85 1x2 @ 95; 1x1 @ 105 2x5 @ 120; 1x5 @ 125
(Bench is getting much more difficult I?m really slowly down in this area, I might add dips to try to fix this)
Deadlift: 1x5 @ 135; 1x4 @ 155; 1x3 @ 175; 1x2 @ 185; 1x1 @ 195; 1x5 @ 205

1:10: Post Workout Protein/Creatine
2 Scoops ON Whey in 12 oz water
5g creatine in 8 oz water

2:10pm: Lunch (first 32 oz water done)
BBQ Pork
Turkey Slices
1 cup skim milk

4:30 Dinner
1 Grilled Chicken
Small amount of noodles
1 bowl of low fat yogurt icecream
1 cup skim milk
1 Now-ADAM Multivitamin

7:30pm: Snack (second 32 oz water done)
1 Scoop ON Whey in 10 oz skim milk
2 packs smarties
1 tbsp peanut butter

10:30pm
4 packs smarties
1 scoop ON casein in 14 oz water
1:00am:
1 Yogurt

[Illini87]

Day 22:
9:20am: Wake up/Breakfast
3 Egg whites
~3-4 eggs scrambled
1 cup skim milk
1 cup water

11:30am:
2 Chicken things w/ cheese
1 Brownie (I seriously have a problem with self control)
1 cup water
Half cup diet coke

2:00pm
1 scoop ON Whey in 10 oz water

6:00pm First 32 oz water done
Slices of Turkey
Banana with ~1 tbsp peanut butter
2 packs smarties

8:00pm
Half tbsp peanut butter
1 scoop ON whey in 12 oz milk

10:30pm
Ran 10 minutes Walked 10 minutes
(Asthma was horrible.. Maybe need to switch to another medication)

11:00pm
1 scoop ON casein in 12 oz water
Half tbsp of peanut butter
10g creatine in 16 oz water