...500ml water
dinner: rice, salmon teriyaki, cabbage with dressing, miso soup, 1/2 orange
supper: 280ml milk (200ml with chocolate mix)

Exercise: 1.6km (4x500m - 400m)
5 sets x 10 reps, seat-ups
5 sets x 10 reps, log (biceps)
3 x 20sec flex-arm hang
1 x 20sec flex-arm hang (reverse)