momod’s BodyBlog

rode 28 miles in the cold wind… about 1600 cals and right around 1:45

oats and whey  350

subway teriyaki chicken 1/2 sandwich  and chips 500 cals (850)
other half                                                       370       (1220)

gel energy pack                                              120       (1340)

rode to "the academy"                                     -1600   (-260)

1 slice pizza with the works      (conservative)    400 cals   (140)

20 wheat thin type snack                                240 cals   (380) cals total

3 Einstein raisin cinnamon bagels   1050 cals (1430)
whoopee, only 900 calories to hit my goal bmr.. ughh

at least im carb loading now and can eat yummy stuff..

almost had to beat the hell out of some ass clown in a truck talking trash to me, then I got a flat tire.. oh well

oats and whey 400 cals

1/2 subway sandwich and baked chips  600 (1000)

other half                                           480  (1480)

pretzels and natty                               350  (1830)

bike, 72 minutes                                -900  (930)

egg whites, ham, turkey bacon, bread     800   (1730)

ill probably finish up with another bowl of oats later.. im still pissed..

horrible day for eating, kind of a cool day as well cause I felt a little depleted. Ill start carb loading around 600gm per day starting tomorrow and will try to burn around 1000 cals the next two days with some hilly intervals.. Ill do a recovery ride thursday then maybe do 5 miles on friday if I ride at all. We race at 6:30 sat morning, should be a blast.

Oats/whey            350 cals

one half of a phiily cheesestake  500 cals (800)

half of a chicken sandwich.. 400            (1200)

Ultimate breakfast sandwich and two tacos  1200 cals (2400 cals)

40 minutes stairmill/20 minutes spin/20 minutes elliptical  -1100 (1300)

ham sandwich 400     (1700)

Pretzels 250  (1950)

dayum.. what to eat.. ill probably go with some natty…

Solid diet but I only rode 17 miles or so. Pretty hilly and I took me around 75 minutes with a stop to talk to pro cyclist ive befriended at an LBS. I think once I build my frame up ill have him fit me again..  1100 cals or so.

long day, I had to drive up to PHX to drop off  our puppy Toby to his foster home, he got along great with their dogs and then we picked up "griffen" our new short term foster..

I did around 38 miles this morning at a decent clip. I always ride hard and my HR is probably around 145 on average. burned 2285 calories..

oats and whey.   400 cals   (400)
ride                  -2285 cals  (-1885)
natty pb sandwich  500 cals  (-1385)

Beef jerky snack     300 cals (-1085)

Large salad with chicken  800 cals (-285 cals)
2 small pieces of pizza

spinach salad

Looks like I have some eating to do.. UGH..

Great day today, I won a bike frame I was bidding on.. its a Merlin Titanium, designed by Tom Kellogg at Spectrum cycle. Im jacked..

Tonight i did 50 minutes of stairmill and 20 minutes on a spin cycle, I burned maybe 1000 cals or so.

dont feel like typing the diet but I was about maintenance or a little below.

pretty good diet day as usual..

1 oats and whey  350

2  half a 1′ chicken sandwich (subway), baked chips. 550

3 other half  450

4 chicken sandwich (half serving) 400 cals
cardio session post weights -890 cals

5 other half of chicken sandwich 400 cals
6 banana dipped into two tbsp of natty PB  400 cals

7 chicken breast and pretzels,    450 cals

2050 cals total which is a little low.. damn cardio..

for my pre cardio lifting..

4 sets pullups and 4 sets dips.

rev grip pull down

seated DB curls superset with skull crushers

standing cable rows..

50 minutes stairmill Hiit/Liit

two days until the auction on the bike frame I want is over.. dang I hope it stays under a 1k.

Ok, I need to refigure my BMR.. Im going to change my activity multiplier to 1.2 since I spend my days on a computer except the weekends when I do projects for my home.
193 @ 9.8% = 18.19 lbs fat and 174.8 lbm (79.45kg)

since I still need to drop 5-6 lbs ill eat at a measly 5% deficit..
370 + (21.6 * 79.54)(1.2)=  2505 cals.. or around 2350 cals with deficit.

Monday.. I rode 60 minutes on the trainer for around 700 cals.. I hate the trainer but I need to ride ride ride
alright.. tried to ride this morning but stuff came up so I rode tonight for about an 70 minutes  for around 1200 cals. Ill lift upper body tomorrow night, no lower body work until after the 31st..

diet was alright..

7am egg whites, turkey bacon.. approx 450 cals

10:30 brunch.. subway steak sandwich.. 6" of a footlong and  500 cals
2:00 linner  other half of sandwich  500 cals
6:00 dinner chicken and asparagas with baked potato.. no butter.. around 500 cals
7:00 natty PB with banana 350 cals

9:00 oats with whey coming up.. 400 cals

2700 cals so far and I burned 1200 cals..that puts me after whey at 1500 cals.. Ill need another 500-600 cals somehow..

I managed two 20 mile or so rides Tues/wed/thurs and left for Reno Thursday in the PM where I gambled and ate horribly for 3 days.. I actually made myself eat fatty foods for my psychological health..  back to business now though..

Sun,  i rode 40 miles and was pretty amazed about the deterieration of my cardio fitness from just 3 days of hedonism.. it will come back quickly im sure but im riding everyday for awile..