10 miles one way up hill.
5am wake
Bowl of Granola or whole grain cereal with skim milk
shower
3 egg whites, salsa, cheese, OJ, toast with butter, coffee, banana
Plain Greek yogurt with Optimum Nutrition Protein and oatmeal (1 cup non-instant) or Protein shake with frozen fruit, skim milk, and 1 cup ground oatmeal.
Leave at 7 a.m.
Arrive at work 7:45
8:00 Eat Oatmeal plain with a little sugar
10:00 Small snack lately its been 3 hard boiled egg whites with 1 ounce of cheese and fruit
Lunch leftovers
3:00 small snack today is a roast turkey wrap on whole grain tortilla with mozz cheese and a granola bar, however the granola bar will probably be eaten around 4:30 before I leave.

Lots of water at least .75 gallons a day.

I have a really high metabolic rate and eating like this tends to make it higher, plus riding makes me hungry. I burn about 1000 calories to and from work and I need a minimum of 3000 for the day. I basically burn my breakfast off on the ride and have to start over at work. Dinner is scarf time.