Monday, February 28, 2011

Dessert and Daily Summary 2/28/11

Dessert was one oatmeal and rasin cookie

Total calories: 236
Diet Quality Score: 0
________________________________

Total Calories: 2,041
Diet Quality Score: 26

Dinner 2/28/11

Dinner!  Made some chicken tacos.  The delicious was with me.

2 5oz chicken breasts grilled
2 low carb whole wheat soft tortilla shells
1oz black bean salsa
2oz quacamole

Total Calories: 500
Diet Quality Score: +6

Tasted pretty goodly.

Breakfast and Lunch 2/28/11

First day of the week, last day of the month.  Not sure what that means, but it sounds cool.  Probably a busy day, so I'm going to meal plan in advance.

Breakfast:

2 cups kashi crunch cereal
1 cup fat free milk
1 cup blurberries
flax seed oil

Midmorning snack:

1 medium banana

Lunch

2 cups chicken tortilla soup
1 oatmeal raisin cookie
5.3oz icelandic skyr yogurt

Afternoon snack:

1 muscle milk light

Total calories: 1,305

Diet Quality Score: +20

As you can see, I'm going lighter on carbs and heavier on protein.  I won't be doing any training on the bike today, so on days off the bike where I won't be burning as many calories it's better to load up on protein.  Protein has a higher satiety index, meaning I can feel fuller by eating less.  Plus, I don't want to store excess carbs as fat on days when I won't be burning 1,000+ calories of intense cardio.

Sunday, February 27, 2011

Daily Summary 2/27/11

A good weekend.  Lot's of riding, and probably too much eating.  But on the whole, it was good.

Total Calories Consumed: 2,680
Total Calories Burned: 2,909
Diet Quality Score: 29

Busy day at work tomorrow.  Let's see how I get through it.

Train hard, and eat well.

Dinner and Dessert 2/27/11

Afternoon snack was...

6oz vanilla greek yogurt
1/4th cup blueberries

dinner was...

3 chipotle chicken tacos with 1/2 side of quacamole

dessert is...

1.5 cups of kashi crunch cereal
1 cup fat free milk
1/2 cup of blue berries

total calories: 1,305
Diet Quality score: +8

Lunch 2/27/11

Hey all.  How's it going?

Midmorning snack was...

1 medium banana

Lunch was...

6oz stir fry veggies
1 cup brown rice
5oz grilled chicken breast
2oz blue tortilla chips
3oz fat free black bean salsa

Total Calories: 940
Diet Quality Score: +12

Training Ride 2/27/11



Went really hard. It's definitely a challenge to keep a 20+ mph solo for over 30 miles.  I feel like my fitness is reaching new levels.

Breakfast 2/27/11

Good morning.

Breakfast was...

1 cup Kashi oatmeal
1 cup v8 fusion strawberry/banana juice
flax seed oil

Total Calories: 435
Diet Quality Score: +10

Saturday, February 26, 2011

Dinner and Daily Summary 2/26/11

Dinner party tonight so I was pretty bad.  

6oz filet mignon
3oz tortilla chips
4oz quacamole
4oz carrots and peppers
2 Shock Top beers

Total Calories: 1,262
Diet Quality Score: +2
________________________________

Total Calories Consumed: 3,189
Total Calories Burned:  3,138
Diet Quality Score: 24

Afternoon Snack 2/26/11

Almost nap time.

2oz organic blue corn tortilla chips
150g black bean dip
1oz unsalted peanuts

Total Calories: 565
Diet Quality Score: +1

Lunch 2/26/11

Hey yo.  Ride was hard, lunch was good.



2 cups of tomato soup
1 toasted whole wheat bagel with 2 slices of fat free swiss cheese
6oz black cherry greek yogurt
1 medium banana

Total calories: 810
Diet Quality Score: +12

Training Ride 2/26/11



Really fun. Fast. Just great weather too.

Breakfast 2/26/11

Good morning.  Time to ride.

2 Cups Kashi Crunch cereal
1 cup fat free milk
1/2 cup Blueberries
flax seed oil

Total Calories: 550
Diet Quality Score: +9

Friday, February 25, 2011

Breakfast, Lunch, and Dinner 2/25/11

Super busy day, won't have time to live blog my meals so I planned them out ahead.

Breakfast is...

2 cups kashi crunch cereal
1 cup fat free milk
1/2 cup fresh blueberries
flax seed oil

Midmorning snack is...

1/2 cup oatmeal

Lunch is...

1/2 sandwich, Fresh Market Turkey and Swiss on whole wheat
6oz chobani greek yogurt
15 raw almonds

Afternoon snack is...

1 medium banana

Dinner is...

6oz Stir fry veggies
1 cup brown rice
5oz grilled chicken

Total calories: 1,725
Diet Quality Score: 24

Thursday, February 24, 2011

Dessert and Daily Summary 2/24/11

Post cycling dessert!

5.3oz Oikos greek yogurt
kashi protein and fiber bar
1 cup oatmeal

Total calories: 590
Diet Quality Score: +1

_____________________________

Total Calories consumed: 2,465
Total calories burned:  2,831
Diet Quality Score: 28

Sleep well!

Dinner 2/24/11

Long day.  Good day.  Time for dinner.






Stir Fry

10oz chicken breast
6oz veggies
1 cup brown rice

Total Calories: 630
Diet Quality Score: +6

Training Ride 2/24/11



Out of the ordinary route for me on a weekday, but the wind was right so I went for it.

Lunch 2/24/11

Hey all.  Busy day at work, but feeling good.  I was a little sluggish in the morning but now I'm moving.

Lunch was...

1/2 Freshmarket Turkey and Swiss sandwich on whole wheat
15 raw almonds
5.3oz Blueberry Icelandic Skyre

Afternoon snack will be...

1 medium banana

Total Calories: 525
Diet Quality Score: +11

Breakfast 2/24/11

Good day.

Breakfast is...

2 cups Kashi Crunch cereal
1/2 cup blue berries
1 cup fat free milk
flax seed oil

midmorning snack will be...

Kashi protein and fiber bar

Total Calories: 720
Diet Quality Score: +10

Wednesday, February 23, 2011

Dessert and Daily Summary

Dessert tonight

3oz organic blue tortilla chips
7oz black bean salsa

Total Calories: 490
Diet Quality Score: +1
______________________________________________

Total Calories Consumed: 2,525
Total Calories burned: 2,588
Diet Quality Score: 28

Dinner 2/23/11

Dinner tonight!

3oz whole wheat fettuccine
5oz grilled chicken breast
6oz sauteed asparagus
2 cups fat free chocolate milk

Total calories: 740
Diet Quality Score: +7

Training Ride 2/23/11



Going to eat dinner now.

Lunch 2/23/11

Busy day at work, but not nearly as bad as yesterday.

Lunch was...

2 cups chicken tortilla soup
6oz chobani greek yogurt
30 raw almonds

Afternoon snack will be...

1 medium banana

Total Calories: 645
Diet Quality Score: +9

See ya after my ride this evening.

Breakfast 2/23/11

Helllllo to you.

Breakfast is...

2 cups kashi crunch cereal
1/2 cup fresh blueberries
1 cup fat free milk
flax seed oil

midmorning snack will be...

1 muscle milk light

Total calories: 650
Diet Quality Score: +11

Tuesday, February 22, 2011

Daily Summary 2/22/11

Stressful day at work.  Good day on the bike.  Good night in the kitchen.

Total Calories consumed: 2,680
Total calories burned: 2,783
Diet Quality Score: 27/30

Dinner and Dessert 2/22/11

Eating after a hard bike ride is oh so good.

Dinner was...

chicken and veggie stir fry with brown rice

Dessert was...

1 medium banana
2oz organic blue tortilla chips
6oz black bean salsa
6oz vanilla greek yogurt
2 cups kashi oatmeal

Total Calories: 1,405
Diet Quality Score: +7

Training Ride 2/22/11



Stressful day. I took my anger out on the bike. Not a bad outlet.

BReakfast and Lunch 2/22/11

Good morning.  Busy day, so I'll lay it out now in case I run out of time.

Breakfast is...

1 whole wheat bagel toasted
1 slice fat free cheddar cheese
1 cup v8 fusion juice
flax seed oil

Midmorning snack

6oz Chobani vanilla greek yogurt

Lunch will be...
2 cups Chicken tortilla soup
30 raw almonds
Kashi protein and fiber bar

Afternoon snack will be...

1 medium banana

Total Calories: 1,275
Diet Quality Score: +20

See ya after my ride this evening.

Monday, February 21, 2011

Daily Summary 2/21/11

Good night all.  Today was low stress but low fun.  Tomorrow high stress, higher fun.

Total Calories: 1,920
Diet Quality Score: 25

Sleep time.  Eat well and train hard.

Dinner and Dessert 2/21/11

I was super tired as usual for a Monday so I just made some soup.  Yeah yeah I had soup for lunch.  It's good.

Dinner was...

2 Cups Campbell's Select Harvest Chicken Tortilla
1/4th Cup 2% mexican cheese
5.3oz Oikos greek yogurt

Dessert was...

1 Kashi protein and fiber bar

Total Calories: 610
Diet Quality Score: +6

Lunch 2/21/11

Slow day at work, what with it being a Federal holiday and all.

Anyway, Lunch is...

2 cups Campbell's Chicken Tortilla Soup
6oz Chobani vanilla greek yogurt
1 medium banana

Afternoon snack is...

1/2 cup kashi oatmeal


Total Calories: 635
Diet Quality Score: +8

Breakfast 2/21/11

Good morning to you, who has come to the musette bag.

Breakfast is...

2 Cups Kashi Crunch Cereal
1 Cup fat free milk
1 cup fresh blueberries
flax seed oil

Midmorning snack will be...

15 raw almonds

Total Calories: 675
Diet Quality Score: +11

Sunday, February 20, 2011

Dessert and Daily Summary 2/20/11

Yo.  Another day in the books.  This was a long one, but fun.  Got a good ride in, some good hobby time in, and ate some good food.  I'd be greedy to ask for much more.

Dessert was...

2oz blue organic tortilla chips
3oz black bean salsa

Total Calories: 370
Diet Quality Score: +0

Total Calories consumed: 2,760
Total Calories burned: 3,004
Diet Quality Score: 30/30

Dinner 2/20/11

Hey all.  Cooked dinner for Mom tonight.  Stir fry.

5oz grilled chicken breast
6oz sauteed veggies
1 cup brown rice

Total calories: 480
Diet Quality Score: +6

Afternoon Snack 2/20/11

Afternoon snack is...

1/2 cup Kashi oatmeal
2oz organic blue tortilla chips
6oz black bean salsa

Total calories: 550
Diet Quality Score: +3

Lunch 2/20/11

Midmorning snack

1 Medium banana
5.3oz Oikos greek yogurt

Lunch is 

3oz whole wheat Fettucini
5oz grilled boneless skinless chicken breast
6oz asparagus
1/4 cup pasta sauce and parmesian cheese

Total Calories: 765
Diet Quality Score: +12

Training Ride 2/20/11



Hard ride to the inlet and back. Surprisingly fast considering how tough yesterday was.

Breakfast 2/20/11

Hey all.  More cycling this morning, big breakfast.

2 cups Kashi Crunch
1 cup nonfat milk
1 cup fresh blueberries
flax seed oil

Total calories: 595
Diet Quality Score: +9

Saturday, February 19, 2011

Dessert and Daily Summary 2/19/11

Post ride dessert is clutch.

2oz fresh market organic blues
6oz black bean and red pepper salsa
Kashi Protein and Fiber bar

Total Calories: 570
Diet Quality Score: +1
Daily Summary...

Total Calories Consumed: 2,890
Total Calories Burned: 3,410
Diet Quality Score: 29/30

Dinner 2/19/11

Delicious dinner.

2 cups Campbell's Healthy Select Chicken Tortilla Soup
1/4th cup 2% mexican blend cheese
6oz steamed broccoli

Total Calories: 370
Diet Quality Score: +8

Lunch 2/19/11

Today is all sorts of off schedule due to my ride.

Lunch was...

Chipotle chicken tacos with guacamole
1 medium banana
chocolate chip Cliff Bar

Afternoon snack is...
5.3oz Oikos Greek Yogurt

Total Calories: 1,355
Diet Quality Score: +10

Training Ride 2/19/11



Beyond fun. My legs were aching afterward. Don't worry, I deserved it!

Breakfast 2/19/11

Good morning!  Bright and early as promise.  Awesome day of cycling ahead of me.  So I'll need a big breakfast.  

Breakfast is...

2 cups Kashi crunch cereal
1 cup fat free milk
1 cup fresh blue berries
Flax seed oil

Total Calories: 595
Diet Quality Score: +11

Have a great day, see you after lunch and about 4k feet of climbing!

Friday, February 18, 2011

Dessert and Daily Summary 2/18/11

Dessert was...

5.3oz Oikos greek yogurt
Kashi protein and fiber bar

Total Calories: 280
Diet Quality Score: +1

Total Daily Calories:  2000
Diet Quality Score: 30/30

Good night, see you bright and early.

Dinner 2/18/11

Good evening.  Dinner is very traditional.

3oz whole wheat fettucini
5oz grilled boneless skinless chicken breast
1/4 cup pasta sauce and parmesian cheese
6oz steamed brocoli

Total Calories: 550
Diet Quality Score: +8

Lunch 2/18/11

Sorry for the late update, work was hectic.

Midmorning snack was...

1 muscle milk light

Lunch was...

2 cups Select Harvest Chicken Tortilla Soup
6oz Chobani greek yogurt
15 raw almonds

Afternoon Snack...

1 medium banana

Total Calories: 665
Diet Quality Score: +12

Breakfast 2/18/11

Good morning.  Weekend is almost here.



Whole wheat bagel toasted
2 slices of fat free cheddar cheese
1 cup v8 fusion juice
flax seed oil

Total Calories: 505
Diet Quality Score: +9

Thursday, February 17, 2011

Dessert and Daily Summary 2/17/11

Post cycling desserts are great.

2oz organic tortilla chips
180g guacamole
5.3oz Oikos vanilla greek yogurt

Total Calories: 730
Diet Quality Score: +3

Total Daily Calories Consumed: 2,475
Total Calories Burned: 2,677
Diet Quality Score: 29

Dinner 2/17/11 and Training Ride

Hey all.  Had a really good ride tonight.  Going to do the hills Saturday so I did bridge repeats to warm up legs up for some climbing.  Then I ate.

I made stir fry again, and it was delicious.

5oz grilled boneless skinless chicken breast
6oz sauteed veggies
1 cup brown rice

Total Calories: 500
Diet Quality Score: +7



Like I said, it was a fun ride. Lot's of people jogging on the bridge, but that's normal. What wasn't normal was how most of them were in shape.

Lunch 2/17/11

Ultra busy day at work.  Lunch will be..

1/2 Fresh market Turkey and Havarti sandwich on whole wheat bread
15 raw almonds
6oz Chobani vanilla greek yogurt

Afternoon snack will be...

Kashi honey instant oatmeal

Total calories: 600
Diet Quality Score: +8

Breakfast 2/17/11

Good morning.  Slept for 11 hours last night.  Must have needed to recharge.

Breakfast this morning was...

2 cups of Kashi Crunch Cereal
1 cup fat free milk
1/2 cup fresh blueberries
Flax seed oil

Midmorning Snack:

1 medium size banana

Total Calories: 655
Diet Quality Score: +11

Dessert and Daily Summary 2/16/11

Hey sorry for the way late update, internet at home went out last night.

Dessert was...

Kashi Protein and Fiber Bar

Total Daily Calories: 1,900
Diet Quality Score: 26/30

Wednesday, February 16, 2011

Dinner 2/16/11

Good evening.  I cooked something new tonight and what a surprise, I like it.






5oz grilled boneless skinless chicken breast
1 cup brown rice
8oz sauteed veggies
2 tbps soy sauce

Calories: 520
Diet Quality Score: +7

Lunch 2/16/11

Oh baby.  Good day so far.

Lunch was...

1/2 Freshmarket Turkey and Havarti with Cranberry sandwich
6oz Chobani vanilla greek yogurt
15 raw almonds

Afternoon Snack will be:

1 medium banana

Total Calories: 550
Diet Quality Score: +8

Breakfast 2/16/11

Good morning, hope all is good.

Breakfast was...

2 cups Kashi Crunch
1 cup fat free milk
1/2 cup fresh blueberries
Flax seed oil

Midmorning snack will be...

1 Muscle Milk Light

Total Calories: 650
Diet Quality Score: +10

Tuesday, February 15, 2011

Dessert and Daily Summary 2/15/11

Another wonderful day.  The best part was post-bike dessert.

2oz organic tortilla chips
6.5oz Quacamole

Total Calories: 660
Diet Quality Score: +2

Total Daily Calories Consumed: 2,470
Total Calories Burned: 2,663

Good night and train hard and eat well.

Dinner 2/15/11

Good evening.  Dinner was delicious!

3oz Whole wheat fettuchini
5oz grilled boneless skinless chicken breast
6oz spinach and minced garlic

Total Calories: 500
Diet Quality Score: +8

Training Ride 2/15/11



Nice fun ride. Avoided the bridges because I'm going to do repeats on Thursday evening.

Lunch 2/15/11

It's time for lunch for sure.

1 cup Campbell's Chicken Tortilla soup
1 kashi protein and fiber bar
6oz vanilla greek yogurt

Afternoon snack...

1 medium banana

Total calories: 645
Diet Quality Score: +10

Breakfast 2/15/11

Good morning.  Time for the most important meal of the day, or so I've been told.

1 Whole wheat bagel toasted
2 slices of fat free cheddar cheese
1 cup v8 fusion juice
flax seed oil

midmorning snack will be...
30 raw almonds

Total Calories: 665
Diet Quality Score:  +11

Monday, February 14, 2011

Daily Summary 2/14/11

Dessert was...

14g unsalted peanuts
1 kashi almond protein bar

Total calories:250
Diet Quality Score: +1

Total Calories Consumed: 2,035
Diet Quality Score: 26/30

Dinner 2/14/11

Dinner tonight will be...

2.25oz whole wheat fettucini
5oz grilled boneless, skinless chicken breast
6oz spinach

Total calories: 450
Diet Quality Score: +8

Breakfast 2/14/11

Good morning.  Busy day so I'm going to lay out everything before dinner to save time.

Breakfast is...

2 cups Kashi Crunch cereal
1 cup fat free milk
1/2 cup fresh blueberries

Midmorning snack is...

1 medium Banana

Lunch is...

2 cups Chicken Tortilla Soup
30 raw almonds
6oz Chobani Vanilla greek yogurt

Afternoon snack is...

Caramel Kashi Crunch bar

Total Calories: 1,335
Diet Quality Score: +17

Have a good day, I'll check in around dinner time.

Sunday, February 13, 2011

Daily Summary 2/13/11

Whew.  What a great day/weekend.  Got almost everything done I needed to get done.  And on top of that I hit new levels of fitness, and I couldn't be happier with the transformation I've made in my body and preformance over the last 6 months.

Total Calories Consumed: 2,364
Total Calories Burned: 2,561
Diet Quality Score: 28/30

Have a good night's sleep, train hard, and eat well.

Dessert 2/13/11

Dessert is...

2/3 cup of Kashi oatmeal
5.3oz Oikos Vanilla Greek Yogurt

Total Calories: 260
Diet Quality Score: +0

Dinner 2/13/11

Good evening folks.  Dinner is...


2oz whole wheat fettucini
6oz grilled asparagus
5oz grilled boneless, skinless chicken breast

Total Calories: 450
Diet Quality Score: +5

Lunch 2/13/11

Midmorning Snack was...

1 medium banana
1 Caramel Kashi protein and fiber bar

Lunch was...

2 cups Campbell's Chicken Tortilla Soup
1/4 cup of 2% mexican cheese
5.3oz Oikos Vanilla Greek Yogurt

Afternoon Snack was...

4oz organic tortilla chip
114g of Black Bean and Corn Salsa
28g unsalted peanuts

Total Calories: 1,219
Diet Quality Score: +15

Monthly Fitness Test

Hey all.  Some great data from this ride.  Affirmation is cool.


So some raw data before I break it down.

Height: 75"
Weight: 67.2kg
Body fat: 12.2%
BMI: 18.3

8 Mile Time: 19:02
Average Speed: 25.2mph
Average Heart Rate: 175bpm
Average Power 275w
Watt/kilogram: 4.02

So what do these numbers mean?  It means I'm much faster.  I finished the course 17 second faster than this time last month, with a lower heart rate.  This is because I weigh 4lbs less than last month and have 1.3% less body fat composition.  The most important number in cycling is watts/kilogram.  It's a ratio that shows how much power your body puts out per kilogram of weight.  The higher the better.  For the first time in my life, I broke the 4.0 w/kg barrier.  This is a huge bench mark that amateurs shoot for.  Pros shoot for 5.0 or 6.0 depending on their specialty.  Having a 4.0 puts me among the "fast" category of amateur cyclists.  Not anywhere close to a pro, but putting me in the top 20% among amateur racers.  This makes me very happy, because it validates all the hard work and sacrifice that I've put in over the last 6 months to get here.  I cannot wait to see where I am 6 months from now.

Breakfast 2/13/11

Good morning.  Hope everyone slept well last night.  Today is my monthly fitness test.  I will be doing an 8 mile simulated out and back simulated time trial to see how much, if any, faster I've gotten since last month.  I've already done my weigh in for this, and my gains have been impressive in terms of body composition.  Whether it translates to the bike is another matter entirely.  Time trialing is the least weight dependent aspect of cycling, so it's the least effective way to measure power/weight gains in terms of mph.  However, my power and heart rate data will tell me what I need to know even if mph does not.

Breakfast is...

1.33 cups of Kashi vanilla oatmeal
1 cup v8 fusion
flax seed oil

Total Calories: 435
Diet Quality Score: +8

See you after my ride.

Saturday, February 12, 2011

Daily Summary 2/12/11

Pretty good day.  Long ride, good eats.  A nice nap in there even.

Total Calories Consumed: 2,865
Total Calories Burned: 3,065
Diet Quality Score: 23 (no veggies hurts the score)

Good night, eat well, and train hard.

Dinner 2/12/11

Good evening all.  

Afternoon snack was...

2oz organic tortilla chips
8oz Black Bean salsa

Dinner was...

2 cups Campbell's Select Chicken Tortilla Soup
5.3oz Oikos Vanilla Greek yorgurt
1/4th cup of 2% mexican blend cheese

Dessert was...

1.5 Cups Kashi Crunch cereal
1/2 cup fresh blue berries
1 cup fat free milk

Total Calories: 1,320
Diet Quality Score: +5

Lunch 2/12/11

Post ride snack:

5.3oz Oikos Vanilla Greek Yogurt
1 medium Banana

Lunch:

3 Chipotle Chicken Tacos with Guacamole

Total Calories: 995
Diet Quality Score: +9