Rest Day 1/26...

Get some rest, the past couple of days have been tough.

Nutritional Info -

Chocolate Milk is the PERFECT recovery drink.  It has a great combination of quality protein and carbs to help the recovery of your muscles. If you need additional confirmation take a look at this article.
http://www.medicalnewstoday.com/articles/152240.php

Some other options for muscle recovery include fresh cherries and a fish oil supplement to help with soreness (if you are taking any blood thinners, etc. please don't take the fish oil supplements. Instead opt for the real thing!)  If you are not a seafood eater you can also try pumpkin seeds, sunflower seeds, almonds, eggs, or olives.

Also - guys - please don't eat soy products unless you have an overwhelming wish for man-boobs....

And finally I know many of you are here to get stronger, increase lean muscle mass, and eventually be pound for pound as strong as me ;-)

To get an idea of the amount of calories you burn daily and have a basic understanding of the amount of calories you need to take in - follow the formulas I will provide below.  And remember, if you take in crap, your performance will be crap.  I'm not asking ya'll to go completely Paleo - but eat clean.  Limit your processed food intake as well as the amount of sugar you take in and for goodness sake - STOP with the energy drinks - they are horrible for you!

Resting Energy Expenditure (REE)
-multiply your body weight in lbs by 7.18
-divide that number by 2.2
-add 795
this is the absolute minimum number of calories your body needs just to keep your heart beating and your brain thinking properly.

Now Factor in your Physical Activity Level (PAL)
Under 35 - (REE)x1.5 =
Over 35 - (REE)x1.4 =
this is your total energy expenditure, or the number of calories you need to eat each day to maintain your current weight.

If you are trying to increase muscle mass - eat protein, real protein, not the shakes -- make an extra chicken breast, cook more steak, etc.  Protein shakes work in a desperate situation but to see better results eat the real thing.
If ya'll have any questions regarding nutrition, please feel free to ask.