over the past couple weeks i've been eating what i think is a pretty clean diet, and i've definitely noticed differences.

diet:
pre-workout (0430): whole wheat toast w/ nat. peanut butter, 1 pear / grapefruit
morning workout
breakfast (0800): two pieces of fruit, a pack of myoplex deluxe
drink LOTS of water throughout the day
lunch workout
lunch (1230): three or four cans of albacore tuna, romaine salad w/ balsamic vinegar and carrots/cucumber
afternoon snack (1530): myoplex light packet, peanut butter sandwich (whole wheat)
dinner (1700): lean meat (usually fish or chicken) about 1/4 - 1/2 lbs, small salad, some starchy veggie (i love sweet potatoes)
evening workout

workouts usually consist of:

morning: lifting (rotate four/five workouts, chest/tris, back/bis, core/abs, legs) followed by stretching and 45-60 mins. of cardio (have a heart monitor and try to keep my heart at 150-160bpm the whole time)

mid-day: only get to do this once or two a week, but i usually do a quick interval run or interval swim... max duration of 45 minutes

afternoon/evening: depending on how frisky i'm feeling i usually do a roadmarch with a standard weight pack (sand replacing the fun stuff, of course ) usually about 75lbs. i'll keep it to about 1.5-2 hours if i did a lunch workout or longer if i didn't. finish up with a long stretch and collapsing into bed (hopefully by 9, but usually stay on the phone with the better half until ~10)


of course, i'm not trying to get into the shape you guys are -- i want to keep mainly long/lean muscle (why i'm 6'2", 180 ), because i try to stay in best cardio shape i can.

i used to work with an older guy out in washington state who would run these things called "super-marathons"... 100 miles... totally ridiculous (he'd run with what looked like a shotgun round bandolier draped across his chest, but they were concentrated energy gels... lol!)

i definitely hear you about nutrition being 80% of the equation, though -- i used to try and keep this workout pace and i would be exhausted all the time, then i started paying attention to what i ate and it was like night and day!

 

well i know this girl who just qualified for the iron man thing in hawaii and one of my other friends was going to the river (rappahanick near the bay) and she was supposed to be going.... Well they get like a few miles from the place and they're like damn that looks like Rebecca...She rode her bike from like Richmond all the way down there, 1 1/2 hour car ride, and she was like yea i left around 7 this morning...She is crazy in shape though hahaha

 

lol, yeah, my better half is trying to get in shape for a mini-triathalon (being a phd student gets in the way of anything but really early morning workouts most of the time, though ) -- one of her best friends is hooked on triathalons now, i don't know if she's done the Ironman (the real one), but she's done a lot of other tris... of course, if i had a $7k tri-bike i'd put it to good use too