Today is lower body - meaning legs and butt (I am already sore). I spent 45 minutes on lower body then a two mile run. My trainer suggested not running a long distance after a leg workout - it is possible to do more damage than good. I doubt I run far or hard enough to qualify for that.
I am eating what my trainer calls 'clean'. Lean protein sources - fish, chicken, turkey, non-starch vegetables and healthy fat (olive oil, almond butter) for each meal. At lunch I add 1/2 a sweet potato. Dinner is protein, fat and lots and lots of vegetables. Processed food makes me feel fat and bloated, so I stay away from it. Also, he suggests eating every two to three hours - between meals have a snack of fruit and nuts (12 almonds, to be precise). I also use a protein bar for an afternoon snack so I can get in my chocolate fix.
Happy training - I hope someone out there is reading this!