Food & Exercise -- 11/4/2003

Food:

8:00 (home): 3/4 cup Hi-Lo cereal, 16g whey protein, 3/4 cup skim milk

12:00 (work, meatloaf from home, salad from office cafeteria): 148g
turkey meatloaf w/ 3 slices melted f/f cheese & ketchup; 1 cup veggie
salad (greens, mushrooms, tomatoes, broccoli, carrots) w/ light
raspberry vinaigrette

3:00 (work): another cup of salad -- leftover from lunch

5:00 (gym): 1 bakery cookie that Ahmed gave me -- don't know what
you'd call it but the package said it had 120 calories

7:30 (driving home from gym): energy bar

9:00 (home): 2 poached eggs on 1 slice whole wheat toast w/ 3 slices
melted f/f cheese

Totals: 1223 calories, 34g fat (25%), 110g carbs (36%), 122g protein
(40%) -- Not enough today. My appetite seems a bit off. And I have
to get up early and want to go to bed now, and am not hungry for any
more.

5:30 -- Exercise:

Shoulder warmups

Power snatches: 4x3x20kg/44lbs; 3x3x22.5/49.5 (Shoulder felt pretty
good tonight.)

Muscle cleans: 2x3x25/55; 3x3x30/66

Clean high pulls in the cage, from just below knee height: 2x5x40/88;
3x5x50/110

Combination: front squat, rise and immediately do a split jerk:
2x3x20/44; 2x3x25/55; 2x3x27.5/61.5; 1x2x30/66

Treadmill: 4 * (2.5 minutes run at 6.0 mph; 1 minute walk) -- working
toward being able to do a mile at 6.0 (a 10-minute mile)

Chris
262/176/???