Wednesday, March 30, 2011

Dinner and Dessert 3/30/11

Dinner

Spicy chicken sandwich (5oz grilled chicken breast with seasoning, 2 slices whole wheat toast, fat free swiss cheese)
6oz asparagus

Dessert

2oz tortilla chips
7oz black bean salsa

Total calories: 750
Diet Quality: 8

Breakfast and Lunch 3/30/11

Good morning peeps.  Lunch is going to be super busy since I have errands to run before I leave for Chicago tomorrow morning so might as well get this out of the way now.

Breakfast

2 cups Kashi Crunch
1 cup blueberries
1 cup fat free milk

Midmorning snack

1 medium banana

Lunch

1/2 Freshmarket Turkey and Swiss on whole wheat
1 strawberry greek yogurt
15 raw almonds

Afternoon snack

1 medium banana

Total calories: 1,245

See ya after my ride tonight, weather permitting.

Tuesday, March 29, 2011

Dinner and Dessert 3/29/11

Dinner

3oz whole wheat spaghetti
5oz grilled chicken breast
5oz sauteed spinach and garlic

Dessert

2oz tortilla chips
7oz black bean salsa
1 medium banana

Total calories: 1,005
Diet Quality: 7

Training Ride 3/29/11



Road bike in the shop, so I took the TT bike out for some 2x20 intervals. Fun and hard.

Breakfast and Lunch 3/29/11

Good morning.  Busy day today, going to get the whole run down out of the way...

Breakfast

2 cups kashi crunch
1 cup blue berries
1 cup fat free milk
flax seed oil

Midmorning snack

1 medium banana

Lunch

2 cups chicken tortilla soup
blue berry greek yogurt
15 raw almonds

Afternoon snack

30 raw almonds

Total calories: 1,320
Diet Quality: 22

Monday, March 28, 2011

Lunch and Dinner 3/28/11

Rough day.  No real need to go into it here.

Lunch

1/2 Fresh Market smoked turkey and swiss on whole wheat
15 raw almonds
5oz blueberry skyre

Afternoon snack (where the wheels came off)

2oz organic tortilla chips
6oz mexican style queso dip

Dinner

6oz sauteed veggies
5oz grilled chicken breast

Total calories: 1,360
Diet Quality: 8

Breakfast 3/28/11

Rainy day, no bike commuting for me.  Boo.

Breakfast is...

2 cups chicken tortilla soup with fat free sour cream
1/2 ounce tortilla chips
1 cup v8 fusion juice
flax seed oil

Midmorning snack

1 banana
5oz Blueberry skyre

Total calories: 690
Diet Quality: 15

Sunday, March 27, 2011

Dinner and Dessert 3/27/11

Dinner

6oz sauteed veggies
5oz boneless skinless grilled chicken breast

Dessert

12 sugar free oatmeal cookies

Total calories:1,040
Diet quality:6

Training Ride 3/27/11



Good hard ride. Last weekend ride of the month, and what a month of cycling it's been.

Lunch 3/27/11

Garmin is down so I can't upload the ride this morning, hopefully it will be up later.

Midmorning snack

Strawberry greek yogurt

Lunch

2 cups chicken tortilla soup with fat free sour cream
1/2 ounce tortilla chips
1 cliff bar

Afternoon snack

2oz blue corn tortilla chips
7oz black bean salsa

Total calories: 1,115
Diet quality: 11

Breakfast 3/27/11

Yipee yo.  Inlet ride today with the Panera group.

Breakfast

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

Total calories: 595
Diet Quality: 9

Saturday, March 26, 2011

Dinner 3/26/11

Hey, busy day.

Dinner

3oz whole wheat spaghetti
5oz boneless skinless chicken breast grilled
5oz sauteed spinach and garlic

Dessert

96g air popped popcorn
1 medium banana

Total calories: 995
Diet quality: 9

Lunch 3/26/11

Hola.

Midmorning snack

1 Pomegranite greek yogurt

Lunch

Pei Wei sweet and sour chicken stock velveted with veggies instead of rice
1/2 serving of Edamame

Afternoon snack

Vanilla greek yogurt

Total calories: 860
Total calories: 10

Training Ride 3/26/11



Planned on doing 40 this morning, but hit something that shredded my tire. Came home and hopped on the indoor trainer.



God the indoor trainer is brutal.

Breakfast 3/26/11

Good morning.  Nice ride ahead of me in an hour or so.

2 cups KashiCrunch
1 cup blueberries
1 cup fat free milk
flax seed oil

Total calories: 595
Diet quality: 9

Friday, March 25, 2011

Dinner and Dessert 3/25/11

Good evening.  Long, stressful day.

Dinner

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

Dessert

2oz blue corn tortilla chips
7oz black bean salsa

Total calories: 880
Diet Quality: 6

Breakfast 3/25/11

Good morning.  Friday and it will be a busy one at work.  Going to commute in on the bike to get some enjoyment out of it.

Breakfast

1 cup vanilla oatmeal
1 cup v8 Fusion juice
flax seed oil

Midmorning Snack

1 medium banana

Lunch

2 cups chicken tortilla soup with fat free sour cream
blueberry greek yogurt

Afternoon snack

45 raw almonds

Total calories: 1,200
Diet Quality: 20

See ya after dinner.

Thursday, March 24, 2011

Dinner and Dessert 3/24/11

Hola amigos.  Went on a 30 mile ride, but at a rather easy pace.  Had a smaller dinner than usual, but no less tasty.

2 cups chicken tortilla soup with fat free sour cream and 1oz blue corn tortilla chips

Dessert

1 cup oatmeal
blueberry greek yogurt
28g unsalted peanuts

Total calories: 936
Diet Quality: 8

Have a great night.  See you in the morning.

Training Ride 3/24/11



Ride to FP inlet and back with Tom. He bonked and thus the ride was super slow.

Breakfast and Lunch 3/24/11

Thursday.  Going to go on a nice ride this evening, but probably a busy day at work.  Here are the daily eats.

Breakfast

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

Midmorning snack

1 medium banana

Lunch

2 cups chicken tortilla soup with fat free sour cream
strawberry greek yogurt

Afternoon snack

1/2 cup honey oatmeal
15 raw almonds

Total calories: 1,305
Diet Quality: 19

Wednesday, March 23, 2011

DInner and Dessert 3/23/11

Hard ride today, burned a few calories.  Ate some food. 

Dinner

4oz grilled chicken
6oz sauteed veggies
1 cup brown rice

Dessert

2oz blue corn tortilla chips
7oz black bean salsa
1 medium banana
6oz vanilla greek yogurt

Total calories: 1,065
Diet Quality: 12

Training Ride 3/23/11



Nice solo ride. It was windy and I pushed myself hard.

Lunch 3/23/11

Hola.  Had a good lunch today.  Went to Sake with work peoples and had some Thai.  I am such a white person.

8oz chicken
3oz steamed veggies
1 cup brown rice
1/2 cup Miso soup

Afternoon snack
6oz vanilla greek yogurt

Total calories: 630
Diet Quality: 8

Breakfast 3/23/11

Good morning.  Long day at work ahead today, and a pretty hard ride planned for the evening.  I'll be happy when it hits 8pm and I'm in my PJs and have dinner in front of me.

2 cups Kashi Crunch
1 cup blueberries
1 cup fat free milk
flax seed oil

Midmorning snack

1 medium banana

Total calories: 700
Diet Quality: 11

Tuesday, March 22, 2011

Dinner and Dessert 3/22/11

Evening all.  Good ride and good dinner.

Bowl of Campbell's Tomato Bisque soup
1 toasted cheese sandwich with fat free swiss cheese

Dessert

2oz blue corn tortilla chips
7oz black bean salsa

Total calories: 910
Diet Quality: 7

Training Ride 3/22/11



Pretty good ride to Wabasso and back with Tom. We traded pulls every 2 minutes so the average pace was slightly higher than he was used to.

Breakfast and Lunch 3/22/11

Good morning.  Things seem to be going well today, I am eagerly looking forward to getting back on the bike for a training ride this evening.  I have the restless leg feeling you get after a rest day and the only way to make it go away is to ride.

Breakfast

2 cups Kashi Crunch
1 cup blueberries
1 cup fat free milk
flax seed oil

Midmorning snack

30 raw almonds

Lunch

2 cups chicken tortilla soup with fat free sour cream
6oz blueberry greek yogurt

Afternoon snack

1 medium banana

Total calories: 1,280
Diet Quality: 21

See you after my ride this evening.

Monday, March 21, 2011

Dinner and Dessert 3/21/11

Hey all.  Good evening.  Long day at work.

Dinner:

8oz grilled chicken breast
6oz sauteed veggies
1 cup brown rice

Dessert

28g unsalted peanuts
6oz vanilla greek yogurt

Total calories: 830
Diet Quality: 6

See ya tomorrow!

Lunch 3/21/11

Lunch.  Bleh.  I feel pretty sluggish today.

2 cups chicken tortilla soup with fat free sour cream
45 raw almonds

Afternoon snack:

1 Muscle Milk Light

Calories: 620
Diet Quality: 9

Breakfast 3/21/11

Back at work.  Boo.  After such a fun weekend it's hard to go back to the grind but what can you do?

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

Midmorning snack

1 medium banana

Total calories: 700
Diet Quality: 11

Sunday, March 20, 2011

Lunch and Dinner 3/20/11

Long day, but a great day.  Race was excellent.

Lunch:

Chipotle Burrito (chicken, beans, cheese, medium salsa, hot salsa)

Afternoon snack

2oz blue tortilla chips
7oz black bean salsa

Dinner

Chicken chili

Dessert

1.33 cups kashi oatmeal

Total calories: 1,955
Diet Quality: 13

Space Coast Velo Classic



I raced. Came in 4th in the sprint. Exhausted and hungry.

Breakfast 3/20/11

Race day!  Up early and getting my act together.  Should be a fun event though the forecast says lots of wind.  We'll see how it goes then.

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

Midmorning/pre-race snack

1 medium banana

Total calories: 700
Diet Quality: 11

Wish me luck!

Saturday, March 19, 2011

Dinner and Dessert 3/19/11

Hola amigos.  Race tomorrow so early to bed tonight.  

Dinner:

4oz whole wheat penne with pasta sauce and parmesan cheese
4oz chicken breast
6oz sauteed asparagus

Dessert:

Strawberry greek yogurt

Total Calories: 750
Diet Quality 9

Lunch 3/19/11

Post ride lunch and snacks.  I'm racing tomorrow so I don't want to run any kind of calorie deficit today.  That means I get to pig out a bit.

Post ride snack...

Blueberry Greek yogurt

Lunch

Chipotle chicken tacos with a side of quacamole

Afternoon snack

2oz blue corn tortilla chips
7oz black bean salsa
1 medium banana

Total calories: 1,415
Diet Quality: 9


Ran into Surfer John near Wabasso and traded pulls with him up to the inlet. Good intensity tempo riding. A little taste of what is in store for me at the race tomorrow.

Breakfast 3/19/11

Good morning.  Late post because I rushed out to bike.

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

Midmorning snack

1 medium banana

Total calories: 700
Diet Quality: 11

Friday, March 18, 2011

Dinner and Dessert 3/18/11

Good evening.  Despite how long the day was, I am in a good mood.  Going to bed early because I'm exhausted from the week.

Dinner:

4oz boneless skinless grilled chicken breast
6oz sauteed veggies
1 cup brown rice

Dessert

2oz blue corn tortilla chips
7oz black bean salsa

Total calories: 840
Diet Quality: 7

Breakfast and Lunch 3/18/11

Good afternoon.  Sorry for the late posting, things have been crazy.

Breakfast:

2 cups Kashi crisp cereal
1 cup fresh blueberries
1 cup fat free milk
flax seed oil

Midmorning snack

1 medium banana

Lunch:

2 cups chicken tortilla soup with sour cream
45 raw almonds

Afternoon snack

1/2 cup of kashi oatmeal

Total calories: 1,330
Diet Quality: 18

Thursday, March 17, 2011

Dinner and Dessert 3/17/11

Long freaking day.  Another flat tire.  Fuck me.

Dinner:

2 cups chicken tortilla soup with sour cream
1 vanilla greek yogurt

dessert:

2oz blue corn chips
7oz Black bean salsa

Total calories: 780
Diet Quality: 5

Breakfast and Lunch 3/17/11

Good morning.  Another busy day at work.  Going to do 30ish miles after work.

Breakfast:

2 cups kashi crisp cereal
1 cup blueberries
1 cup fat free milk
flax seed oil

Midmorning Snack

30 raw almonds

Lunch

2 cups chicken tortilla soup with fat free sour cream
1 muscle milk light
vanilla greek yogurt

Afternoon snack

1 medium banana

Total calories: 1,320
Diet Quality: 20

Wednesday, March 16, 2011

Dinner and Dessert 3/16/11

Sup?  Had a good ride and a good dinner.  Going to race on Sunday, 62 flat miles, weather looks good.  I think I'm in good shape and should do well.

Dinner: 

3oz Whole Wheat Penne
4oz Boneless Skinless Chicken Breast
1/4 cup pasta sauce
dash Parmesan cheese
3oz sauteed asparagus with minced garlic

Dessert:

2oz blue corn tortilla chips
7oz black bean salsa
6oz vanilla greek yogurt

Total Calories: 1,130
Diet Quality: 6

Training Ride 3/16/11



Nice spin with Tom. It was relatively easy pace for me, but I was happy Tom was able to hold it well.

Breakfast and Lunch 3/16/11

Well this month is just cruising along.  Past the halfway point but it feels like it just began.

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

Midmorning snack

30 raw almonds

Lunch

2 cups chicken tortilla soup
fat free sour cream
strawberry greek yogurt

Afternoon snack

1 medium banana

See you after my ride!

Total calories: 1,240
Diet Quality: 22

Tuesday, March 15, 2011

Dinner and Dessert 3/15/11

Pretty shit day.  Too busy at work with emergencies and then not much of a ride due to flat tire.  Tomorrow will be superior.

Dinner: 

2 cups chicken tortilla soup
spoonful of fat free sour cream
blueberry greek yogurt

Dessert:

2oz blue tortilla chips
7oz black bean salsa

Total calories: 800
Diet Quality: 9

Lunch 3/15/11

Hey sorry for the late post today has been crazy.

Lunch was...

1/2 Fresh Market Turkey and Swiss on Whole Wheat sandwich
45 raw almonds

Afternoon snack...

1/2 cup kashi oatmeal

Total calories: 630
Diet Quality: 6

See ya after my ride this evening.

Breakfast 3/15/11

Good morning.  Some good weather on the forecast today, and since I'll be riding after work (thanks DST) I'll enjoy it.

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

Midmorning snack:

1 medium banana

Total calories: 655
Diet Quality: 11

Monday, March 14, 2011

Dinner and Dessert 3/14/11

Good evening all.  Ultra-busy day.

Dinner was...

Bowl of tomato soup
2 toasted cheese sandwiches on whole wheat with fat free cheese
6oz vanilla greek yogurt with 1/4th cup fresh blue berries added

Total calories: 695
Diet Quality: 7

Lunch 3/14/11

Lunch was...

1/2 Freshmarket smoked turkey and swiss sandwich on whole wheat
15 raw almonds
1 oatmeal and raisin cookie

Afternoon snack: 

1 oatmeal cookie

Total calories: 720
Diet Quality: 6

Breakfast 3/14/11

Good morning.  It's breakfast time.  Going to bike into work as is my custom on Monday and Friday.

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

Midmorning snack

1 medium banana

Total Calories: 700
Diet Quality: 11

Sunday, March 13, 2011

Dessert 3/13/11

Good evening.

Dessert was...

2 cups campbell's chicken tortilla soup

Total calories: 240
Diet Quality: 2

Lunch and dinner 3/13/11

Hey all, sorry for the slow updates been busy today.

Lunch...

1 chipotle burrito (tortilla, chicken, black beans, cheese, medium salsa, hot salsa)
6oz blueberry greek yogurt

Afternoon snack

2oz blue corn tortilla chips
7oz black bean salsa

Dinner...

4oz boneless skinless chicken breast
6oz sauteed veggies
1 cup brown rice

Total calories: 1,735
Diet Quality: 15

Training Ride 3/13/11



Really nice weather, but a really hard ride despite it.  Guessing it was due to how hard I went yesterday.

Breakfast 3/13/11

Good morning.  Time change happened last night, and while I've been looking forward to it for ages, it has me all jacked up.  Going to do about 40 miles today.

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

Midmorning snack

1 medium banana

Total calories: 700
Diet Quality: 11

See you after my ride.

Saturday, March 12, 2011

Dessert and Daily Summary 3/12/11

Hey hey.

"Dessert" was...

1/2 Turkey and swiss sandwich on whole wheat
6oz strawberry greek yogurt

Total calories: 380
Diet Quality: 2
______________________________

All in all a good day.  Really fun and hard bike ride, followed by satisfying food.  Early to bed tonight due to time change and my desire to bike tomorrow.  See ya!

Total calories consumed: 2,800
Total calories burned: 3,104
Diet Quality: 28

Dinner 3/12/11

Dinner time folks.

I made...

3oz whole wheat penne
1/2 cup of pasta sauce
dash of Parmesan cheese
6oz sauteed asparagus with minced garlic






Total calories: 435
Diet Quality: 5

Lunch 3/12/11

Good ride today.  Good lunch, too.

Chipotle chicken tacos with quacamole

Afternoon snack

1 medium banana
2oz blue corn tortilla chips
7oz black bean salsa

Total Calories: 1,285
Diet Quality: 10

Training Ride 3/12/11



One of the best rides of my life!  Perfect weather, fun route, felt strong.  Just really perfect.

Breakfast 3/12/11

Good morning.  Going to Clermont to bike the hills.

2 cups kashi crunch cereal
1 cup fresh blue berries
1 cup fat free milk
flax seed oil

Midmorning snack:

1 medium banana

Total calories: 700
Diet Quality: 11

Friday, March 11, 2011

Dinner and Dessert 3/11/11

Evening all.

Dinner was...

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

Dessert...

1/2 cup kashi oatmeal

Total calories: 780
Diet Quality: 6

Lunch 3/11/11

Hey hey.  Lunch time!

1/2 Fresh Market Turkey and Swiss Sandwich on Whole Wheat
6oz blueberry greek yogurt
1oz dark chocolate and granola bar

Afternoon snack...

6oz vanilla greek yogurt

Total Calories: 650
Diet Quality: 8

Breakfast 3/11/11

Good morning.  Going to bike commute into the office, as is my Friday tradition.  Should be fun as always.

2 cups Kashi Crisp cereal
1 cup fresh blueberries
1 cup fat free milk
flax seed oil

Midmorning snack...

1 medium banana

Total calories: 660
Diet Quality: 11

Thursday, March 10, 2011

Daily Summary 3/10/11

Hey.  Today was pretty good considering I spent 8+ hours of my life working.  Made some money through my labor, rode my bike, and ate some good food.  Not shabby.

Total calories consumed: 2,355
Total calories burned: 2,654
Diet Quality: 29

Can't beat a perfect diet quality score and a 300 calorie deficit when you're trying to shed fat, can you?

DInner and Dessert 3/10/11

Good evening ladies and feminine men.  Had a nice ride and a nice dinner.  So it was a nice night.

3oz whole wheat penne
5oz sauteed spinach with minced garlic and Parmesan cheese
5oz boneless skinless chicken breast grilled

Dessert

2oz blue corn tortilla chips
7oz black bean salsa
6oz black cherry greek yogurt

Total calories: 1,070
Diet Quality: 8

Training Ride 3/10/11



Nice ride with Tom.