289.2

Several weeks ago I happened to be in waiting room ‘I’ at MD Anderson hospital in Houston, Texas where I met a man named John. Waiting room ‘I’ is in the basement, far from the lobby. or ‘Aquarium’ as it is called. There is no cell phone or computer reception in waiting room ‘I’, the surrounding walls are lead lined. This is where you wait for radiation therapy.

John and I exchange pleasantries and we find a common interest, cycling. When he finds out that I live in Wichita Falls he tells me that riding in the Hotter’n Hell Hundred is number one on his cycling ‘bucket list’. Just then a nurse calls John’s name and he and his wife, who has been sitting quietly next to him, get up and say good bye, disappearing into the treatment area. I won’t be seeing John at the start line this year but I will be wearing a “John from waiting room ‘I'” wristband during the ride this year, so he can be here in spirit. Good luck, John.

When you want to compare two or three different foods to determine which one has the right calories/macros for your recipe, try this link. Trying to figure out what’s in what you just ate but there is no nutritional label then this could be helpful. a few helpful sites to keep us on track. Remain calm and keep riding.

my food

4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
total=654 cal. P 46.7 F 36.5 C 34.6

lunch salad
5 oz. spinach(35 cal.)P4F0.5C5
8 oz. carrots(90 cal.)P2F.6C21
1 cucumber(32 cal.)P1.6F.4C5.8
4 tsbp. italian dressing(120)P0F12C4
total=277 cal. P 7.6 F 13.5 C 35.8

20 oz. chicken(620 cal.)P130.5F7C0(2/3 servings)
1 onion(64 cal.)P1.4F.1C15.5
3 jalapeños(12 cal.)P.3F0C3
total=464 cal. P 84.1 F 4.6 C 11.4

recovery
whet protein(270 cal.)P40F7C12
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
total=514 cal. P 56.2 F 16.6 C 36.6

daily total=1909 cal. P 194.6 F 71.2 C 118.4

my workout

back squats
5 x 5@ 180#