Catching up here -- I've been busy :-).  Thursday night DH and I went
out for a fancy "chef's special" dinner at a local inn, and I went to
bed as soon as I got home as I had to get up at 3:30 a.m. on Friday to
catch a plane to Minneapolis.  Friday I flew there, spent time with
Tom and his family, and went out with them to a very nice seafood
restaurant.  Saturday we did the gym pictures, then went out for a big
brunch at a pancake house, then Tom took me to the airport and I flew
home, which took the rest of the day.  Sunday we went to my brother
and sister-in-law's home up in Maryland for a cookout with our
visiting niece and her family, including a new baby we hadn't met
before.  Yesterday I was just too tired to get my spreadsheet updated

little exercise.  I'm back on track now but leaving on Thursday to go
see my mom.  So much for routine!

Food:

Thursday, 9/22:

* 7:15 (home): 30g Just Right cereal, 30g Bran Buds, 22g whey protein,
1 cup skim milk
* 10:00 (home): energy bar
* 1:30 (driving to gym): 1 oz. almonds
* 2:00 (after workout, bought in grocery store): 1 oz. beef jerky
* 7:45 (restaurant): 1 1/2 dinners rolls w/ butter; fried sardine with
remoulade (an amuse-bouche from the chef); cream of artichoke soup,
served with a piece of garlic toast topped w/ shaved parmesan; tiny
scoop of orange sorbet; beef Wellington (about 4 oz. of beef);
asparagus; a sort of banana caramel panna cotta; 14 oz. wine (too much
wine -- and food -- but I sure fell asleep fast!)

Totals: 2166 calories, 79g fat (33%), 200g carbs (37%), 111g protein
(20%)

Friday, 9/23:

* 6:30 (on plane to Chicago, brought with me): energy bar
* 9:30 (Minneapolis airport): Burger King Croissant'wich (or however
they spell it) with eggs, cheese, & ham
* 12:30 (gym cafe w/ Tom): 1/2 a tuna panini (split it with him)
* 7:30 (restaurant w/ Tom & family): 1 cup cream of crab & mushroom
soup; 4 oz. grilled salmon (didn't finish what was served); 3 oz.
asparagus w/ 1 oz. hollandaise sauce; 1/4 of very large dish of apple
crisp (shared with the table); 8 oz. wine

Totals: 1614 calories, 58g fat (32%), 133g carbs (33%), 88g protein
(22%)

Saturday, 9/24:

* 8:30 (Tom's house): 1 cup Kashi GoLean Crunch w/ 2/3 cup skim milk
* 11:30 (pancake house): 6 oz. orange juice; 2 1/4 pancakes w/ butter
& blueberry syrup; 2/3 of a 2-egg Swiss cheese & mushroom omelet
* 4:00 (Chicago airport): 2 oz. peanuts
* 11:00 (home): 150g turkey meatloaf w/ 2 slices melted f/f cheese &
catsup

Totals: 1676 calories, 75g fat (41%), 166g carbs (40%), 85g protein
(20%)

Averages for the week: 1624 calories, 29% fat, 39% carbs, 29% protein
{Not bad; I was rather abstemious mid-week :-) .}

Sunday, 9/25:

* 9:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese & 10g grated parmesan
* 12:00 (home): 100g turkey meatloaf w/ 2 slices melted f/f cheese
* 2:30 -- 8:00 (cookout): assorted appetizers (a couple each of little
sausages in pastry wrap, meatballs in sauce, crab puffs, chips & dip);
small cheeseburger; a few bites each of some side dishes (fruit salad,
pasta salad, baked beans); 2 cookies; 2 dessert bars; 12 oz. wine

Totals: 2584 calories, 109g fat (38%), 222g carbs (34%), 122g protein
(19%)

Monday, 9/26:

* 8:30 (home): ready-to-drink chocolate protein shake
* 10:30 (work, from supply there): energy bar
* 12:15 (work, brought from home): 1 cup pasta salad (leftover from
cookout) -- bowtie pasta, lots of fresh veggies, some smoked ham, a
little grated cheese, olive oil
* 5:00 (work, brought from home): 3 slices f/f cheese
* 6:30 (driving home from gym): 1 oz. almonds
* 9:00 (home): turkey burger on whole wheat English muffin w/ 3 slices
f/f cheese, dill pickle slices, & catsup

Totals: 1347 calories, 48g fat (32%), 123g carbs (36%), 104g protein
(31%)

Exercise:

Thursday:

2:15 -- Olympic lifting + cardio
* Shoulder warmups
* With hollow bar: 10 overhead squats, 5 drop snatches, 5 classic
snatches (all warmup)
* Classic snatch: 1x3x15kg/33lbs; 1x2x17.5/38.5; 2x2x20/44
* Clean pulls: 1x5x20/44; 1x5x25/55; 1x3x35/77; 1x3x40/88; 3x3x45/99
* Front jerks: 1x5x15/33; 1x5x20/44; 3x2x25/55
* Reverse hyperextensions: 2x15
* Chins + abs: 2 x (1 chin-up, 4 partials, 10 knee raises hanging from
bar)
* Rope jumping: 5 set of 200 jumps (still lots of misses, but I'm
definitely getting better)

Friday: None, other than walking around airports & such.

Saturday: A bit of lifting in the morning to do the pictures, then
just walking around airports.  I did some extra walking in Chicago
just to stretch my legs.

Sunday: Not a bit.

Monday:

12:15 -- 3.5 mile brisk walk

5:00 -- Upper body + cardio
* Machine-assisted chins: 1x10x40; 1x8x30; 1x6x40
* Cable rows: in squat position: 1x15x40; in lunge position,
one-handed: 1x15x40 each side
* Standing barbell rows: 1x15x45; 1x12x65; 1x8x75
* Incline bench press: 1x15x45; 1x15x55; 1x12x65
* DB bench press lying on Swiss ball: 1x15x25s
* Cable flye/press combos: 2 x (10 each alternating) x 35
* Standing barbell military press: 2x8x45, 1x7x45
* Alternating DB lateral & front raises: 15 each w/ 12s
* Standing biceps curls w/ EZ-Curl bar: 1x15x35
* Standing overhead triceps extension w/ EZ-Curl bar: 1x15x35
* Treadmill: 2 miles, alternating each .1 mile between 6.0 and 5.0 mph

Chris
262/130s/130s
started dieting July 2002, maintaining since June 2004