I am 40 yrs, 5' 8", 165lbs. My daily caloric needs are about 1800 kcal if I don't ride. If I ride, I eat an extra 30 kcal per mile ridden. If I eat more than this I will gain weight, if I eat less I will lose weight. Every +3500 kcal is +1 lb, every -3500 kcal is -1lb.
Note that if I ride 15 mph, 8-10 hours per week, that burns off 3600-5400 kcals per week, or about 1-1.5 lbs per week assuming I eat only 1800 kcals per day whether I ride or not.
If I eat 1 Big Mac Meal (Big Mac + Medium Fries + Medium Coke) that is !! 600 + 450 + 210 = 1360 kcals !!, vs 1 Grilled Chicken no mayo, plain ice cream cone, diet coke = 340 + 150 + 0 = 490 kcals the difference is !! 870 kcals !! almost half my usual daily intake and I would have to ride 29 miles to burn that off.
Watch what you eat! Count calories, watch fat intake,
read labels
, eat vegetables, eat a balanced diet.
500 kcal breakfast
500 kcal lunch
800 kcal dinner
Examples:
"Low Fat/Low Cal Breakfast Foods"
Ham
Fat free cream cheese or lite margarine
Low sugar cereal (cheerios, corn flakes, oatmeal, cream of wheat)
Skim Milk
Low fat yogurt with artificial sweetener
Bagel, English Muffin or Toast with fruit spread
Bananas, oranges, melons
Fat free, low sugar muffins
Low fat granola bars
"High Fat/High Cal Breakfast Foods"
Bacon, Sausage
Egg omelette with Cheese
Butter
Whole Milk
Coffee with Cream and Sugar
Pancakes with whipped cream and syrup
Cream filled donuts
Coffee Cake
Hash Browns