Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat.
Squat: 20-rep back squat (+5 lbs. more than last time!)
Free Choice/Make-up Use this time: a) to make up for another day's workout (Monday/Tuesday/Wednesday); b) to practice skills and movements like Olympic lifts, double-unders, and handstands; c) to work on strength training; d) to train your endurance with some running/rowing; e) or all of the above!