how much gym work and how much riding?

[Zen]

.
Eat, don't drink, your calories, unless it's a protein shake after weight training. Watch the cookies, they can set off cravings.

I wouldn't drink a commercially produced protein shake. Chocolate milk just is fine.
and if I want a cookie or five I will have them. life is too short to deny yourself small pleasures.
I do tricep pulldowns and skull crushers too. I do not want bingo arms.

Everything in moderation.

This page can be extremely helpful.