Wow-a good run this morning!

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C2W1D4

I did my cardio on the treadmill today, following the same rhythm that

I used on Tuesday. Damn, my legs are sore today. It really has been

too long since I've done squats. This is exactly why I change my

routine every four weeks. It lets me hit the muscles a different way

to keep them challenged, keeps me mentally fresh, and prevents my body

from getting used to doing the same thing. I'm viewing my 12 week

cycle as three, four week cycles that will begin again with each new

challenge. When I start the new challenge each time, I'll go back to

the routine I used in the first week of the last cycle, but up the

weights. With a program like this, I believe I'll be able to increase

strength, flexibility and overall fitness much more than just doing

the same group of exercises over and over with more weight.

I had a bit of an epiphany on the food side last evening. Most

evenings, I've been having 2 oz. of reduced fat cheese and fruit or

whole grain crackers as meal five. (I know-it's not on the list!)This

gives me about 14 grams of protein and 12 grams of fat. Comparing that

to a roasted chicken breast that delivers 27 grams of protein on only

3 grams of fat, I can see that I should be treating myself to this

meal less often than I am. I need to cook more stuff at one time. I

try, but it seems that my daughter has become interested in trying

daddy's food. I can't say no to her, right? So I let her, but I need

to account for that in my planning. By adding more protein and less

fat, I think I'll be able to build muscle and lose fat faster than I

have been.