RRRR... strained/tweaked upper pectoral muscle

[viridian]

Okay so I managed to tweak or stress my right upper pec... Big pain in the rear, Im cutting and I've got two photoshoots coming up in a few weeks. Besides even considering work where Ive gotta carry heavy trays in one hand above my shoulder (and im right handed!)

Im planning on taking a week off from lifting now, which I probably did need anyway, but I was hoping a few of you have some prehab/rehab articles concerning chest? Im googling now and hitting up the usual places (T-nation, BB.com, etc) but I figured it couldnt hurt to ask here as well!

ETA: Any suggestions for my diet/cardio would be great as well... Im gonna be stuck walking/biking everywhere anyway as I dont have a car, but thats pretty much normal cardio now.

Little background, I THINK I tweaked it Thursday during overhead squats... I lost my balance a tad on the way down and as I righted, I felt a little more pull in that area on the right side on the way back up. It was a little tender but not really sore or anything.
Now, if I lift my arms overhead in that same position, it pulls. I tweaked it more working out today, I went to put a plate on my hips to do some weighted bridges (hip pop up, whatever youd like to call them) and pulled the weight from the right side and felt a nice pull and promptly set the weight down... after that I couldnt kneel and put any weight on that arm or Id feel an aweomse sensation in my pec