I have included what I eat daily below. The disclaimer is this: I've being working on it for a year now. It is the minimal calories my body can handle without freaking out. I am 5'8", 125# and 16% body fat. This diet supports my body at my activity level. I lift very intensely 2 times a week and bike about 10-12 hours a week at varying intensities. I think I actually need to bump myself up in total intake, as I have been very hungry since increasing my activity level (started a more endurance based plan two weeks ago).

On rest days, I eat 36g of protein and 1 to 2 cups of fiberous veggies 6 times daily. My first meal includes 1/4 cup of old fashioned oatmeal.

On workout days I eat 30g of protein 6 times daily and 25g of carbs with the first four meals. I add in 1 to 2 cups of fiberous veggies anytime.

Fiberous veggies are lettuce, green beans, broccoli, yellow squash, zucchini, asparagus, peppers, onion, or tomatoes.

Carbs are sweet potato, whole long grain brown rice (not precooked in any way), apples, banana, pineapple, strawberries, raspberries, and blueberries.

Proteins are egg whites, 99% lean ground turkey, 95% lean ground beef, chicken breast, tuna in water, sirloin steak (sometime a t-bone), and rarely an extra lean pork loin.

I do drink protein shakes to stay on track when in a time pinch. I use the Dymatize Elite Whey... 1 scoop with carbs or 1.5 scoops when I'm not eating carbs.

To fend off hunger, I will sometimes eat 10 plain almonds or have 1 - 2 TBS of natural peanut butter.

I eat first thing in the morning and immediately after workouts. That means I have to time my workouts such that it is about 45 min. after I eat.

Once every week or two I go out and splurge on one meal. I may have a few slices of pizza or spaghetti... whatever. But, it is just once that day, and then back in line. That single calorie push keeps my metabolism from slowing down. I limit my condiments to lite soy sauce, worstcheshire (unknown spelling), salsa (homemade), KC Masterpiece Low Calorie BBQ sauce (a real treat), tabasco sauce, and Ms. Dash products. Garlic and pepper are fine. Sodium is something I try not to over indulge in. But, as I tell my cohorts... better to put some salt on your food & drink extra water than cheat & ruin the whole diet.

Oh.... I do use the Gu packs on my rides of 2 hours or more. I have one every 45 minutes. I do not count them anywhere in my diet.

I drink AT LEAST a gallon of water (mixed with Crystal Light is ok) every day. No caffeine; nothing else. Just water.

I guess that's about it. Feel free to ask any additional questions...