Today is October 7, 2008. On September 7th, 2008, I ran my first sprint triathlon and finished 4th out of 19 first-timers. For the three months that I trained for that race, I did very little weight training and lost muscle mass. I also gained some fat as a result. My current goal is to build from my current weight of 180 pounds to 190 pounds by January 1st 2009, and then to cut back to 180 pounds at a much lower body fat by April 1st, 2009.
My Diet: As of today, I am switching my diet to a very clean, whole foods diet Monday through Saturday and leaving only Sunday for any cheat meals that involve pasta, bread or dessert of any kind. I have also modified alcohol to weekends only, red wine only and only one or two glasses of wine only. My food intake is 6 times a day:
Meal 1: 6:00 a.m. - Protein shake (2 scoops or 36 gms protein + 6 grams carbs + 1 banana)
Meal 2: 9:00 a.m. - Post workout. 7 egg whites, 2 yolks, 1/2 cup oatmeal, 1 cup coffee with milk, 1 banana (or cup strawberries or blueberries), 1 slice toast with jelly (only fast carb of the day)
Meal 3: 12:30 p.m. -Lunch - 4-6 oz. grilled chicken, fish or beef, 1 cup green vegetables, 1 yam or 1 cup of brown rice or 1 bowl of oatmeal (oatmeal is my fall back if I can’t get a yam or rice but I want to avoid the bread).
Meal 4: 3:00 p.m. - Snack - Protein shake (2 scoops or 36 grams protein, 6 grams carbs)
Meal 5: 6:00 p.m. - Dinner - same as lunch
Meal 6: 9:00 p.m. - Snack - Protein shake (2 scoops or 36 grams protein, 6 grams carbs)
My Workout: I am back to a muscle building workout split.
Monday: Chest and Triceps
Tuesday: Back and Biceps + Abs
Wednesday: All leg muscles
Thursday: Bike 6-9 miles + Abs
Friday: Delts, Traps Upper Back
Saturday: Run 2-4 miles + Abs
Sunday: Eat pasta and rest 
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