Thanks for all the great advice. I guess I left out some info. The last time I got weighed I was about 220 lbs at 5'9", but haven't stepped on a scale in about 5 weeks. I just know my clothes haven't gotten any loser. I've been working in Taiwan since the beginning of February, hence way more vegetables and less meat. Colas are going to hard to kick since I've been drinking them for so long, though I could try diet cola if I can find it. I could substitute juice, I don't drink teas, and only drinking water just tastes blah to me.
I don't ride on Sat. or Sun.
I can easily lengthen my ride and will map out a few possibilities. Eating more, nor problem. Eating more of the right things, do-able but not easily. I'll keep working.
Thanks for the encouragement!