Go to your local Hy-Vee and ask for there dietician. I know our small town of 6,000 has one on staff and you can set up a time to meet with her. She has quite a lot of experience and schooling to back it all up. Your luck may not be the same, or as I usually put it YMMV.
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2007 Jamis Ventura Comp
2006 Jamis Explorer 2.0
2000 Specialized Hardrock (bought used)
Swim, Bike, Run and sounds like fun