I did change my diet (as of today), I'm using Precision Nutrition as my template. It's pretty easy, Berardi has written about it a great deal.
Eat every 2-3 hours
Eat complete lean protein at every meal
Eat a vegatable at every meal
Do not eat other carbs (wheat, sugar, etc) other than meals immediately preceeding or following training.
No drinks with calories (booze, cola, juice)
I adjust it a bit - one glass of wine a day is OK, and I will drink V8 to get vegatables in (in a pinch).
It's ok to break the rules 10% of the time. For me, that's 3-4 meals a week that I can skip, or eat bread, or have a cocktail.
Anyway, on to the training.
ME SquatOther than being weak, not too shabby. Benching tomorrow.
Warmup - 5 mins elliptical, level 10
Low close stance box squat
2x5 @ 185
Shold have used smaller jumps
4x8 @ 185
Spread eagle situps
45 degree back raise
2x8 @ 150