So, I recently started riding everywhere about a month ago. However, I didn't make any dietary changes my normal day before riding would consist of a hamburger for dinner or something similiar (homemade) and a couple cups of coffee, and a pack or two of cigarettes. When i started riding my diet stayed the same mainly because it was my routine and I had no drive to eat breakfast, or lunch. However just yesterday I was running a nice 4 mile uphill sprint on my bike (i ride fixed so it makes it a little more fun) I managed to sprint the whole four miles but at the end of it, I got off the bike got real dizzy and almost passed out. Anyways situation explained, my answer, I need to eat food again. My question is what do you eat for breakfast? what do you grab for lunch? what keeps you going?

A pack of smokes definitely helps me when climbing a big hill. Makes my lungs appreciate the oxygen its receiving.

I think you're supposed buy max-pimp energy drinks. And for sure - get your nose pierced before riding again - you'll sprint 4 miles even faster.......

Alright i'll keep that in mind. By the way, i started riding so that i wouldn't smoke anymore, and get myself healthy, hence a post in diet and nutrition. I went with fixed gear because I rode bmx for years, yes i know four miles is a weak sprint, but i'm still not as in shape as i'd like to be.

Starting to ride is a great way to get rid of the urge to smoke, in my personal experience. You're doing something good here.

I eat more carbs on a cycling day, especially for breakfast, and try to get a good bit of protein every day (I do a little lifting as well). Staying hydrated is really essential, and you have to start making sure you're hydrated hours and hours in advance. Really, you want to stay hydrated.

Cutting down the cigs a LOT will do much as well, and obviously quitting would be better (easier to say than do). Cigs hurt the lungs directly, and also indirectly by killing the cellular-level "sweeping out" of dirt/etc. That's a double blow to a very sensitive organ.

BTW, I'd talk to my doctor, or do something more "research-y" than posting on a bike forum, if I were having serious dizziness at the end of a ride. That could be serious.

it could be, but it's not it's a nutrition thing, thanks for the advice though, yeh, the cigarettes are going away pretty quick, dropped from two packs a day down to three or four, at which point it's a why bother kind've thing. I had myself checked out and it's mainly a poor diet thing, I switched up to having a bunch of rice cakes and water for breakfast and salads and such for lunch, it'll come together.

Monday:
Breakfast
GRANOLA, NATURAL FRUIT, 155 grams
MILK, COW'S, NONFAT, VIT-A (SKIM), fluid, 235 grams
STRAWBERRY, RAW, 66 grams
Morning Snack
BLUEBERRY, RAW, 85 grams
GRANOLA BAR, SWEET & SALTY NUT, ALMOND, 2 bars
STRAWBERRY, RAW, 110 grams
Lunch
MEATBALLS, original beef meatball, 5 balls
ONE A DAY MEN'S FORMULA, men's multi-vitamin tablet, high potency, 1 tablet
SPAGHETTI PASTA, COOKED, ENRICHED W/SALT, 200 grams
VITAMIN C, chewable Vit-C tablets, 1 tablet
Afternoon Snack
BISCOTTI, Almond with Chocolate Chunks, 1 cookie
BLUEBERRY, RAW, 50 grams
GRAPE-NUTS, RTE, 55 grams
STRAWBERRY, RAW, 80 grams
YOGURT, VANILLA, LOWFAT, Organic, 220 grams
Dinner
BREAD, WHEAT, 4 slices
CORN ON THE COB, YELLOW, FROZEN, sweet, kernels, frozen, unprep, 170 grams
HONEY HAM LUNCHMEAT, 'Premium', 6 slices
MAPLE SYRUP, 100%, 5 grams
PROVOLONE CHEESE, SLICE, Sargento, 'Deli Style', 2 slices
WHITE RICE, SHORT GRAIN, COOKED, unenriched, 236 grams
Evening Snack
ALMOND, RAW, 23 whole kernels, 30 grams
CORN ON THE COB, YELLOW, FROZEN, sweet, kernels, frozen, unprep, 85 grams
MIKE AND IKE, 3 pkgs
TOMATO, RED, RIPE, RAW, year round avg, cherry, 200 grams

Calories earned through exercise: 1792
Total calories to maintain weight: 4254
Calories from food intake: 3862
Monday's calorie deficit: -392

Tuesday:

Food Intake Items:
Breakfast
GRANOLA, NATURAL FRUIT, 153 grams
MILK, COW'S, NONFAT, VIT-A (SKIM), fluid, 210 grams
Morning Snack
BREAD, WHEAT, 4 slices
COCA COLA (COKE), 300 mls
GRANOLA BAR, SWEET & SALTY NUT, ALMOND, 2 bars
HONEY, 2 tbsp
ICED TEA, LEMON, bottle, 280 mls
PEANUT BUTTER, CREAMY, 2 tbsp
Lunch
BANANA, RAW, medium, 7'' - 7 7/8'' long, 255 grams
MILK, COW'S, NONFAT, VIT-A (SKIM), fluid, 3/4 cup
TOMATO, DICED, w/basil, garlic & oregano, 1.75 cups
TUNA IN WATER, CHUNK LIGHT, CANNED, Chicken of the Sea, 139 grams
WHITE RICE, SHORT GRAIN, COOKED, unenriched, 240 grams
YOGURT, VANILLA, LOWFAT, Organic, 330 grams
Afternoon Snack
BROCCOLI STALKS, RAW, 213 grams
CHICKEN WINGS, BARBECUE STYLE, frozen, 3 pcs
HOT TAMALES, 2 pkgs
MIKE AND IKE, 4 pkgs
PEA, PODDED, FROZEN, edible-podded, unprep, 96 grams
SALAD DRESSING, RANCH, NONFAT, 'Free', 102 grams
Dinner
BLACK BEANS AND RICE, prepared, 200 grams
CARROT, BABY, RAW, 5 medium
GREEN BEAN, CUT, FROZEN, polybag, 100 grams
WHITE RICE, SHORT GRAIN, COOKED, unenriched, 180 grams
Evening Snack
DESSERT KIT, MAGIC COOKIE BAR, Eagle Brand, 60 grams

Calories earned through exercise: 3577
Total calories to maintain weight: 6039
Calories from food intake: 5111
Tuesday's calorie deficit: -928

Wednesday:
Breakfast
BANANA, RAW, medium, 7'' - 7 7/8'' long, 170 grams
GRANOLA, NATURAL FRUIT, 65 grams
GRAPE-NUTS, RTE, 100 grams
MILK, COW'S, NONFAT, VIT-A (SKIM), fluid, 256 grams
Morning Snack
CROISSAN'WICH W/HAM, EGG & CHEESE, Burger King, 1 sandwich
CROISSAN'WICH W/SAUSAGE, EGG & CHEESE, Burger King, 1 sandwich
PANINI, GRILLED CHICKEN ITALIAN, Stouffer's, 'Corner Bistro', 1 sandwich
Lunch
BLACK BEANS AND RICE, prepared, 130 grams
GREEN BEAN, CUT, CANNED, 2 cups
WHITE RICE, SHORT GRAIN, COOKED, unenriched, 210 grams
Afternoon Snack
BREAD, WHEAT, 2 slices
GRANOLA BAR, SWEET & SALTY NUT, ALMOND, 1 bar
HARVEST BAR, PEANUT BUTTER CHOCOLATE CHIP, whole grain, 'Heart Healthy', 1 bar
HONEY, 1 tbsp
POWERGEL, GREEN APPLE, 3 packets
Dinner
CHICKEN, BREAST, ORIGINAL RECIPE, KFC, edible portion w/o bone, 1 breast
CHICKEN, DRUMSTICK, ORIGINAL RECIPE, KFC, edible portion w/o bone, 2 sticks
COLESLAW, KFC, 90 grams
DESSERT KIT, MAGIC COOKIE BAR, 52 grams
MASHED POTATOES W/GRAVY, KFC, 1 serving

Calories earned through exercise: 2883
Total calories to maintain weight: 5345
Calories from food intake: 4988
Wednesday's calorie deficit: -357

Here's my general nutrition tracking, last 30 days:

Hey Nomad did you make that in Excel? Did you follow a particular guide to make that or do it yourself? Im not talking about using Excel, but I mean did you know yourself exactly what you wanted to get out of such a planning tool and design it based on that?

I wanted to get the following things out of it:

A good general "average" daily calorie burn, non-cycling. Based on my weight gain/loss over 2 weeks, my intake and cycling "burn," the daily calorie burn that I calculate is pretty spot on.

I wanted to track % of calorie makeup for each major nutrient. I personally aim to keep fat below 20%, carbs 70%ish, and protein falls in line.

Finally, a good solid weekly deficit count so I can know where my weight should be going. It's been a fantastic self created tool. I use Nutribase 7 EZ edition to do my meal logging, and that has been a nice, large food database tracking tool for intake, but it falls short of being customizable in charts for me.

All that said, the spreadsheet "look" there is just page 5 of a 8 page workbook I created/use for my training data.

4 miles is not a sprint. not even 1 mile.

4/10th mile is a sprint.
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anyhow, until you drop down to 2 cigs a day, you are kidding yourself. so at least get to this point. then you will be able to make some progress.

just eat bagels and coffee all day and ride it will come together and as your body adjusts you will know what to do, it doesn't have to be as calculated as NomadVW makes it whatsoever. that works for Nomad. not everyone needs to calculate any of that stuff.

just actually riding sorts out 99.9999% of what you need to know

I cant tell if the OP is being sarcastic or not frankly.

I cant tell if the OP is being sarcastic or not frankly.

hard to tell. I know a cat 2 who puffs a marlboro after every ride. and in the middle of mountain bike rides. it's the only time he smokes though

if you are serious mentally about quitting then try chantix, it blocks the nicotine receptors in your brain so you do not experience cravings, and smoking does not give you a buzz. Ask your doctor about it.