Well I have to say I am not overly anal about my diet but it is much better than it used to be.

I commute 4 days a week and it is now (I take the long way home unless the weather is bad) 9.89 miles...yesterday I lengthened it to 14.8 miles since I knew I wouldn't get another ride in (wife out of town so I am a single parent for a couple of days). Breakfast is a bowl of Honey Nut Cherieos (2.5 cups) with a half cup of 2% milk on it. Around 10:00-10:30 I have a lowfat yogurt, lunch varies, some times it is a Slimfast Optima and other times I will walk (between .75-1 mile round trip to all of the stores near my work) to Subway, or to get Chinese at a local supermarket. Some time between 2:30-3:30 I will have some sort of snack wich could be a Special K breakfast bar (90 cal) or it could be a single serving bag of chips or pretzles (just one). Dinner of course varries, lots of chicken in our diet and some beef and pork, some vegies. I drink 1 diet soda a day max many days none. I will drink between 80-100 oz of water while at work (I work 8 hr days Mon-Fri and have a mainly desk job).

Exercise:
In addition to the commute miles, if I don't go out for food I will walk 2-3 miles over my lunch break if the weather is good. On Tues and Thurs I play VB in the evening. This is good level of play not picnic ball and I play for between 1-2 hrs. On Sun mornings I ride to the gym (7.4 mile round trip, not flat) to play VB from 10-12. I haven't been riding my roadie much since VB started back up, but on Sat my wife, son and I will go on a bike ride which is generally 11-15 miles with an 11-13 MPH avg...I tow my son on his trailer bike on these rides. I try to ride one other night during the week and this could be either another family ride or a roadie ride, the family ride would be the same as above and the road ride would be between 20-40 miles at an avg speed of 16.5-17.5 MPH.

I can't ride Monday evenings so that gives me Wed, Fri and Sat for road rides. Unfortunatly my wife wont ride without me so if we do family rides they have to be on Wed, Fri and Sat. Honestly recently this has been fine because I was getting a bit bored going for 60 mile solo rides. These family rides might be short (under 20 miles...well we did do 24 miles on a rail trail once) but I am pulling my son so any time the road goes up (which is a lot around here) I get a good workout. As the weather gets cold I have a trainer that I will be using and honestly these will no doubt be more focused workouts due to the controled riding atmosphere.

I guess I kind of ran on a bit here...is that what you were looking for?