Last ride of April. Lot's of miles this month.
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
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
Training Ride 4/24/11
Wet, windy, and all around miserable.
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
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
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: 19See 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
Training Ride 4/17/11
Really hard ride. I put in a strong effort.
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: 22See 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
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
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