Saturday, April 30, 2011

Friday, April 29, 2011

Dinner and Dessert 4/29/11

Good evening.

Dinner

Chicken tortilla soup with fat free sour cream and fat free cheese. 
blue berry greek yogurt

Dessert

1/4th cup steel cut oats with cinnamon
1oz tortilla chips
7oz black bean salsa

Total calories: 905
Diet Quality: 5

Breakfast and Lunch 4/29/11

Happy Friday to you.  Can't wait for this week to come to an end.

Breakfast

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

Midmorning snack

banana

Lunch

Avocado and brown rice roll

Afternoon snack

banana

Total calories: 1,170
Diet Quality: 15

Thursday, April 28, 2011

Dinner and Dessert 4/28/11

Dinner

10oz grilled chicken
12oz sauteed veggies
Peach greek yogurt

Dessert

1/2 cup steel cut oats and cinnamon
black cherry greek yogurt

Total calories: 980
Diet Quality: 10

Training Ride 4/28/11



Short ride to avoid the rain.

Breakfast and Lunch 4/28/11

Good morning.

Breakfast

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

Midmorning snack

Banana

Lunch 

Chicken tortilla soup
raspberry greek yogurt

Afternoon snack

Go Lean protein bar

Total calories: 1,265
Diet quality: 20

Wednesday, April 27, 2011

Dinner and Dessert 4/27/11

Good day.  Easy at work, hard ride. 

Dinner

10oz grilled chicken
12oz sauteed broccoli

Dessert

2oz blue tortilla chips
7oz black bean salsa
Banana

Total calories: 905
Diet Quality: 7

Sleep well!

Training Ride 4/27/11



Ft. Pierce and back with Tom. Insanely windy.

Breakfast and Lunch 4/27/11

Hola.  Hopefully tomorrow is a better day than yesterday.  

Breakfast

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

Midmorning snack

30 raw almonds

Lunch 

Chicken tortilla soup
blueberry greek yogurt

Afternoon snack

Banana
30 raw almonds

Total calories: 1,385
Diet Quality: 22

Tuesday, April 26, 2011

Dinner and Dessert 4/26/11

Hi.  Really rough day in my life.  This has been a fairly tough year so far, continuing the trend from 2010.  I was hoping this decade would be fun.  We'll see.

Dinner

10oz grilled chicken breast
12oz sauteed veggies
blueberry greek yogurt

Dessert

Banana
2oz blue tortilla chips
7oz black bean salsa

Total calories: 1,045
Diet Quality: 7

Training Ride 4/26/11



Ride with anger.

Breakfast and Lunch 4/26/11

Good morning all.

Breakfast

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

Midmorning snack

Banana

Lunch 

Chicken tortilla soup
strawberry greek yogurt

Afternoon snack

30 raw almonds

Total calories: 1,180
Diet Quality: 22

Monday, April 25, 2011

Dinner and Dessert 4/25/11

Kinda boring day.  Not complaining, but not much happened.  Blegh.

Dinner

Chicken tortilla soup with fat free cheese and fat free sour cream
Blueberry greek yogurt

Dessert

2oz blue corn tortilla chips
7oz black bean salsa

Total calories: 940
Diet Quality: 9

Breakfast and Lunch 4/25/11

Good morning all.  Hope everyone had a fun weekend.  Back to the grind.

Breakfast

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

Midmorning snack

30 raw almonds

Lunch

Avocado sushi roll (brown rice, avocado, carrots, cucumber)

Afternoon snack

Banana

Total calories: 1,130
Diet Quality: 18

Sunday, April 24, 2011

Saturday, April 23, 2011

Training Ride 4/23/11



Incredibly good weather and such a fun ride as always.

Dinner and Dessert 4/22/11

Dinner

Avocado and brown rice rolls

Dessert

2ox blue corn tortilla chips
7oz black bean salsa
raspberry greek yogurt

Total calories: 965
Diet Quality: 6

Friday, April 22, 2011

Breakfast and Lunch 4/22/11

Good morning.  Nice easy day on the horizon at work.  Commuted into the office on the bike to some great weather this morning.  It really is the nicest way to wake up.

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
blueberry greek yogurt

Afternoon snack

Banana

Total calories: 1,170
Diet quality: 21

Thursday, April 21, 2011

Dinner and Dessert 4/21/11

Howdy.  Long day.  Weekend upcoming.  Let's do it.

Dinner 

10oz grilled chicken
12oz sauteed broccoli

Dessert

2 cups kashi crunch
1 cup fat free milk
1 cup blueberries
blueberry greek yogurt

Total calories: 1,050
Diet Quality: 10

Training Ride 4/21/11



Wabasso and back. Went hard. That is all.

Lunch 4/21/11

Lunch

3 cups spicy chicken soup a la Garment
vanilla greek yogurt
15 raw almonds

Afternoon snack

banana

Total calories: 485
Diet Quality: 8

Breakfast 4/21/11

Good morning.  I thought yesterday was going to be smooth sailing but it wasn't quite so.  So I'll refrain from making any predictions for today.

Breakfast

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

Midmorning snack

30 raw almonds

Total calories: 720
Diet Quality: 11

Wednesday, April 20, 2011

Dinner and Dessert 4/20/11

Good evening.  I pushed myself insanely hard on my ride today, and I needed it after dealing with some retarded BS at work today.  Ride with anger.

Dinner

2 cups of chicken tortilla soup with fat free sour cream and crushed tortilla chips
Banana

Dessert

vanilla greek yogurt
2oz tortilla chips
7oz black bean salsa

Total calories: 965
Diet Quality: 11

Training Ride 4/20/11



60x1 interval. Brutally hard, but the payoff is in the pudding. And other mixed metaphors.

Breakfast and Lunch 4/20/11

Finally.  A day that isn't overloaded with stress and insanity at work.  This could be a good thing.

Breakfast 

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

Midmorning snack

vanilla greek yogurt

Lunch

chicken tortilla soup
cliff bar

Afternoon snack

banana

Total calories: 1,245
Diet Quality: 18

Tuesday, April 19, 2011

Dinner and Dessert 4/19/11

Whew.  Another long day at work.  But a fun/hard evening in the saddle, and some good food afterward.  This is life, and it could be a lot worse.

Dinner

10oz grilled chicken
12oz sauteed veggies

Dessert

1oz tortilla chips
7oz black bean salsa
1 cup oatmeal

Total calories: 990
Diet quality: 9

Training Ride 4/19/11




The wind from the south was absolutely brutal. Luckily it was at my back the way home. Funny how that works out.

Breakfast and Lunch 4/19/11

Good morning.  I had some significant trouble sleeping last night, but at least made my insomnia productive.  Hopefully today will not be a nightmare like yesterday.

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

Midmorning snack

blueberry greek yogurt

Lunch 

1/2 Freshmarket Turkey and swiss on whole wheat sandwich
45 raw almonds

Afternoon snack

Banana

Total calories: 1,235
Diet Quality: 19

See you after my ride this evening.

Monday, April 18, 2011

Dinner and Dessert 4/18/11

Good evening.  Super hard day at work.  Glad it's over.

Dinner

10oz grilled chicken breast
12oz stir fried broccoli

Dessert

1 cup oatmeal with fat free milk
1/2 cup blueberries
blueberry greek yogurt

Total calories: 775
Diet Quality: 10

Breakfast and Lunch 4/18/11

Good morning.  Back to the grind.  No  food updates over the weekend because I was insanely busy.

Breakfast

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

Midmorning snack

30 raw almonds

Lunch

1/2 Freshmarket Turkey and Swiss on whole wheat
Blueberry greek yogurt

Afternoon snack

banana

Total calories: 1,205
Diet Quality: 19

Sunday, April 17, 2011

Saturday, April 16, 2011

Monthly Fitness Test



A bit slower than last month, but there are many factors involved.  The good news is the general direction is maintained.  This was a rough month.  I had a lot of travel and a lot of bad things happen.  Travel and emotional distress are a bad combo for fitness, so I'm happy I was able to salvage what I did.

Height: 75"
Weight: 67.2kg
Body fat: 11.8%
BMI: 18.3
 
8 Mile Time: 18:45
Average Speed: 25.4mph
Average Heart Rate: 167bpm
Average Power: 280w
Watt/kilogram:4.17

Friday, April 15, 2011

Lunch 4/15/11

Lunch at Sake with Mom.

10oz chicken breast
6oz sauteed veggies
1/2 cup Miso soup
1 spring roll

Afternoon snack
banana

Total calories: 505
Diet quality: 6

Breakfast 4/15/11

Good morning.  Busy Friday, as per usual.  Biked into work and it was lovely.

2 cups kashi crunch
1 cup fat free milk
3/4 cups blueberries
flax seed oil

Mid-morning snack

banana

Total calories: 685
Diet quality: 11

Thursday, April 14, 2011

Dinner and Dessert 4/14/11

Dinner

Chicken tortilla soup with fat free sour cream and crushed tortilla chips

Dessert

2 cups Kashi Crunch
1 cup blueberries
1 cup fat free milk
strawberry greek yogurt

Total calories: 980
Diet Quality: 4

Training Ride 4/14/11



Went really hard.

Breakfast and Lunch 4/14/11

Sorry for the lateness of this post, but this week has been busy to say the least.

Breakfast

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

Midmorning snack

Pomegranate greek yogurt

Lunch

2 cups chicken tortilla soup
45 raw almonds

Afternoon snack

Banana

Total calories: 1,320
Diet quality: 22

See ya after my ride this evening.

Wednesday, April 13, 2011

Dinner and Dessert 4/13/11

Good evening.  Fun, hard ride tonight and some good food.

Dinner

10oz grilled chicken
12oz sauteed broccoli

Dessert

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

Total calories: 935
Diet quality: 9

Training Ride 4/13/11



Fast spin up 58th to Old Dixie. Tried to keep a fast, hard pace.

Lunch 4/13/11

Busy day at work contrary to my expectations. 

Lunch

Spicy Chicken Soup from chef Garment
strawberry greek yogurt

Afternoon snack

1 banana

Total calories: 545
Diet Quality: 11

Breakfast 4/13/11

Another day, let's do this.

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

Midmorning snack

Cliff bar

Total calories: 825
Diet quality: 10

Tuesday, April 12, 2011

Dinner and Dessert 4/12/11

Good evening.  Fun ride today.  Good eats too.  Looking forward to what should be a calmer day at work tomorrow.

Dinner

Chicken tortilla soup with fat free sour cream
12oz sauteed asparagus

Dessert

2oz blue corn tortilla chips
7oz black bean salsa
vanilla greek yogurt with 1/4 cup blueberries

Total calories: 880
Diet Quality: 10

Sleep well.

Training Ride 4/12/11



Nice ride, excellent weather.

Breakfast and Lunch 4/12/11

So we are a man down at work and things are busy as hell.  Going to bike like 30ish miles after work.  Fun times!!!!

Breakfast

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

Midmorning snack

Cliff Bar

Lunch

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

Afternoon snack

Banana

Total calories: 1,380
Diet quality: 20

Dinner and Dessert 4/11/11

Whew this is way late.  I fell asleep at 8:45.  Busy weekend + busy Monday.

Dinner

10oz grilled chicken breast
12oz sauteed veggies

Dessert

1 cup steel cut oats
1/2 cup blue berries

Total calories: 745
Diet Quality: 10

Monday, April 11, 2011

Breakfast and Lunch 4/11/11

Good day peeps.  Insanely busy day at work.

Breakfast

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

Midmorning snack

Banana

Lunch

1/2 Freshmarket Turkey and Swiss on whole wheat sandwich
blueberry greek yogurt

Afternoon snack

30 raw almonds

Total calories: 1,240
Diet quality: 19

Sunday, April 10, 2011

Lunch, Dinner and Dessert 4/10/11

Super busy day.  Good cycling and golf on TV, too.

Lunch was...

Chipotle Burrito

Afternoon snack

Pomegranate greek yogurt
Banana
Dinner

Chicken tortilla soup
12oz steamed broccoli
cherry greek yogurt

Dessert

1 cup oatmeal
1/2 cup blueberries

Total calories: 1,820
Diet Quality: 18

Training Ride 4/10/11



Really hot.

Breakfast 4/10/11

Good morning.  Nice ride to Stuart and back today.

Breakfast

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

Saturday, April 9, 2011

Lunch, Dinner, and Dessert 4/9/11

Hey all.  Good ride today and got a lot of good stuff done.

Midmorning snack

1 medium banana

Lunch

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

Afternoon snack

2oz blue tortilla chips
7oz black bean salsa

Dinner

10oz grilled chicken breast
12oz sauteed veggies

Dessert

1/2 cup steel cut oatmeal
1 cup blueberries
1 medium banana
strawberry greek yogurt

Total calories: 1,960
Diet quality: 20

Training Ride 4/9/11



Pretty hot today, hard ride.

Breakfast 4/9/11

Good morning all.  Getting ready for a half century ride this morning.  

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

Total calories: 550
Diet Quality: 9

See ya after my ride.

Friday, April 8, 2011

Dinner 4/8/11

Hola amigos.  Long day but nice.  Got a lot of painting done.

Dinner

10oz grilled chicken
12oz sauteed veggies

Dessert

2oz blue corn tortilla chips
7oz black bean salsa

Total calories: 800
Diet Quality: 8

Breakfast and Lunch 4/8/11

Looks like a busy day at work.  But maybe a chance to get out early and start the weekend off early.

Breakfast

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

midmorning snack

30 raw almonds

Lunch

2 cups chicken tortilla soup
blackberry greek yogurt

Afternoon snack

1 medium banana

total calories: 1,260
diet quality: 21

Thursday, April 7, 2011

Dinner and Dessert 4/7/11

Dinner

5oz chicken breast
2 slices whole wheat toast
1 slice fat free swiss cheese
12oz sauteed aspargus

Dessert

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

Total calories: 860
Diet Quality: 7

Training Ride 4/7/11



Nice ride up to Wabasso and back with Tom.

Breakfast and Lunch 4/7/11

Good morning.  Looks like a busy day at work coming up.  How fun!

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

Midmorning snack

1 medium banana

Lunch

2 cups chicken tortilla soup
Pomegranate greek yogurt

Afternoon snack

30 raw almonds

Total calories: 1,260
Diet Quality: 22

See ya after my ride!

Wednesday, April 6, 2011

Dinner and Dessert 4/6/11

Dinner

10oz grilled chicken breast
12oz sauteed veggies

Dessert

1 cup oatmeal with cinnamon
2 cups fat free milk with 1 tbsp sugar free chocolate syrup

Total calories: 890
Diet Quality: 9

Training Ride 4/6/11



Pretty nice ride. Felt like I had the wind at my back both ways.

Breakfast and Lunch 4/6/11

Breakfast

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

Midmorning snack

1 medium banana

Lunch

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

Afternoon snack

cliff bar

Total calories: 1,370
Diet Quality: 18

Tuesday, April 5, 2011

Lunch and Dinner 4/5/11

Good evening.  Busy day at work.

Lunch 

1/2 Fresh Market Turkey and Swiss on whole wheat
15 raw almonds
blue berry greek yogurt

Afternoon snack

muscle milk light

Dinner

2 cups chicken tortilla soup with fat free sour cream
12oz grilled asparagus
vanilla greek yogurt

Dessert

1 cup vanilla oatmeal

Total calories: 1,270
Diet Quality: 18

Breakfast 4/5/11

Good morning.  I am insanely sore this morning.  That ride yesterday was harder than I thought.

Breakfast

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

Midmorning snack

1 medium banana

Total calories: 700
Diet Quality: 11

Monday, April 4, 2011

Lunch, Dinner, and Dessert 4/4/11

What a day.  My ride was epically difficult and I ate a ton.  Despite that, I still ran a rather large caloric deficit.  I probably could have ran higher, but eh.

Midmorning snack

Pomegranite greek yogurt

Lunch

10oz grilled chicken breast
12oz sauteed veggies
1 medium banana

Afternoon snack

2oz organic tortilla chips
7oz black bean salsa

Dinner

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

Dessert

2 cups kashi crunch
1 cup blueberries
1 cup fat free milk
2.5oz unsalted peanuts

Total calories: 2,285
Diet Quality: 20

Training Ride 4/4/11



First ride of April and it was a tough, tough ride.  Grueling winds.