Guidance for FitDay's Diet, Exercise, and Analysis

I have edited the diet and exercise data just as I will expect you to do hereafter. Here are some thoughts as I entered the data that may be of some help:

• I had to create a custom food for sugar-free coffee-mate. I have one serving for each mug of coffee that I drink in the morning. You can depend on there being 3 mugs (24 ounces) of coffee and 3 servings of this coffee-mate custom food each day.
• I've created custom foods for these supplements that I routinely take: daily multi-vitamin, super-B complex (on mornings that I ride a pretty decent distance), and a potassium supplement (for rides with either extreme effort or insanely hot weather)
• I noted that there were deficiencies in Vitamin D, E, C, thiamine, folate, zinc, calcium, and magnesium. So I took a multi-vitamin and that brought the levels up to at least 100% RDA.
  
• I made adjustments to the exercises to reflect both what we did during the workout as well as what the hrm was telling us for the exercises. Note that it's most relevant that you juggle the times to get the calories close, rather than the time. In other words, I believe the hrm more than FitDay for calorie burn rates.

After entering the data, checking the nutrient levels, I then went to the Reports section. These are the percent breakdowns for the foods eaten:

• Carbs: 42%
• Protein: 28%
• Fat: 31%

I note that this seems like a reasonable breakdown of those foods for the workout I have planned tomorrow.

Next I checked out the calories burned during the day and compared it to the total calories that I took in. This is where it gets tricky: to reduce weight by a little more than 2 pounds a week, I need to have a deficit of a little more than 1000 calories a day. Today's deficit is currently over 2000 calories. Thus I can afford to have something else as long as it will get me prep'd for tomorrow ride. I'll probably have some additional Gatorade, Accelerade, or maybe a small drink with choc. milk and soy protein powder. (I'll enter those myself later if I do.)

The workout began with a mile run warm-up on the treadmill, which I enjoyed because a) it was much more cushier than the road, and b) it integrates totally with my heart rate monitor, and provided immediate feedback for Travis to monitor, and allow pace adjustments. I'd be interested in trying a longer workout on the treadmill or possibly some intervals sometime.

After that there were 3 sets of 70 crunches, 10 curls, 25 pushups, and around 5 sets of the ab-lounger thing. The first dozen or so of the crunches were tough because of the soreness from the previous workout. The pushups were challenging during the last set.

So there you have it. This is how I want you to approach every day's diet and exercise.

Hope this helps!