Food:

8:30 (home): 30g Hi-Lo cereal, 22g All Bran, 22g whey protein, 1 cup
skim milk

12:30 (work -- brought salmon & salad dressing from home): salad w/ 1
cut-up salmon burger, 1 cup greens, 1/4 cup pineapple chunks, an ounce
or so each of carrots and broccoli, 2 tbs f/f balsamic vinaigrette

3:45 (driving to gym); apple

8:30 (driving home): energy bar

9:30 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

Totals: 1059 calories, 20g fat (17%), 135g carbs (51%), 102g protein
(39%) -- rather light, but I didn't eat enough during the day and
don't really want more now, as I'm about to go to bed -- I will eat
more tomorrow

Exercise:

1:00 p.m. -- 3.5 mile walk (in 90-degree heat -- which bothers me a
lot less than it did when I was fat :-) )

4:30 p.m. -- final bench press session before Saturday meet:  1x10x45;
1x10x65; 1x5x85; 1x3x85 fast; 1x2x105; 1x1x115; 1x1x130; 1x2x130;
1x1x135; 1x2x135; 1x1x140

5:00 p.m. -- short Olympic lifting session -- taking it easy to spare
strength for upcoming meet:

power snatch: 1x5 w/ broomstick; 1x4x15/33; 3x3x20/44; 1x2x25/55

clean high pulls: 2x5x25/55; 3x3x35/77

abs:  Lying on downward-slanting board gripping handle above and
behind head: crunch up lower body until knees are by ears -- do 10 of
these -- then immediately straighten legs, holding up off floor, and
do 20 flutter kicks -- repeat the whole thing one more time

treadmill: 1 mile run, with repeating pattern: (1.5 minutes at 4.9
mph, 1 minute at 6.0 mph)

Chris
262/152/ (145-150)