3.5 miles for the day. 3.5 miles for the week.

break day today for me. was terribly sore.

but stephen, you say ur getting into nutrition? i wanna start building muscle. advice?

Did about an hour of DDR

I actually went to a nutritionist today at school for an appointment and she laughed me out of her office, saying that there's really nothing she can do for me because I'm doing everything right. Anyways, for muscle building you want to do two things. First is trim some fat, cuz it's hard to be all beefy when fat is getting in the way and second build muscle. Building muscle is all about protein. If you really are looking to get beef cake you want to eat between .7-1 gram of protein for each pound. Think about that for a second. That's a lot of protein. You're run of the mill Joe Six-Pack needs about .4 grams of protein per pound. You want to sandwich that protein around your work outs as well. So eat something high in protein before and after those work outs. Shakes are a good way to get some protein you can through in some whey or soy protein to give it that extra boost. I'm a big fan of a post workout shake (although as a runner I focus on some different nutritional needs). Also make sure to keep lots of healthy fats in your diet for energy (olive oil, salmon, flax oil, avocados, some nuts). If you really want to cut your fat you can try a period of reduced carbs. I hate low carb diets, I think they're the devil, they leave me tired and craving sweets, plus like I said, as a runner carbs are a huge part of what I eat. But if weight building is the key then protein is what it's all about.