As I promised, I will reply more properly to the recommendations/questions.
So I changed a lot of thing in my diet this week:
1.- I'm just finishing my last bottle of chocolate milk, that I bought before this thread, and that's all. Truth, I used to drink around 750 cc per day. It turns out to be almost 500 kcal. That's around 20-25% of what I need!
2.- Bye to the fruit juice. I though "well, it's just fruit, right?" Reading the posts here I went to google and turns out that most of the good thing in fruits is in the pulp, which is missing in the juice.
3.- Someone claimed that cereal is bad. I though it was bro science, but he is right. For the ones that don't know, when the cereal (let's say cornflakes) are produced they grin is basically destroyed and all the vitamins and minerals that you read in the box that they have are just artificially added. Also, they put sugar. So, now I eat porridge. I bought two different porridge: the one that tasted better had a 10% of sugar, and the one that tastes like crap 1%. Now my breakfast tastes like crap.
4.- About the sugar. Some people here say "it's bad for you", others question that claim. I don't know the answer, and every year the "experts" change their opinion. What I can say is that some year ago I stop drinking sugared water and adding some hard training twice per week I lost 8 kilos in one month. I was still young at the time, but seems that maybe is good to stay away from things that are mostly sugar. At least for me. So, I only eat some chocolate o sweet on Friday or Wednesday of a hard week. like this one. At least I can stay awake during the day. And some nice sweet in the weekend (today) because, as my brazilians friends tell me "life is already bitter."
5.- I added more eggs. I have always enjoyed eggs, but I like them in bread. Since people claim that too much bread is bad, I also deleted the eggs from my diet. Now back to the eggs. More on this latter.
6.- I also added peanut.
As you see, I already made 5 changes (point 4 was only a comment). So now my normal day looks like:
Breakfast: half a bowl of porridge that I fill with milk (around 200-250 cc is the size of the bowl.)
Second breakfast (after riding): 150g of yogurt (150 kcal, 5.7g of protein, 15% of sugar), coffee and maybe a banana.
Lunch: I had past only once, ground beef with rice and regret the other 3 days. Portions? Hard to measure, but it was a lot of pasta: I filled my plate because I was really starving, maybe 200-250 g?. The rise must be around a bowl of rise, maybe a little more, I don't think it was a lot more. And don't ask me what was the thing I regretted, I prefer to forget that.
After that some fruit, banana or an apple, or two. Also some peanuts. Maybe a yogurt too (the same as the one in the morning.)
After training (M-W-F) 3 normal sized eggs with a bread (whole grain).
The afternoon without training (T-T) a bread (whole grain) with tuna (one can), two tomatoes and lettuce.
And around 1.5-3 litters of water per day.
But I now have some more questions:
1.- Many claim that bread after 6 or 8 or 10 (depending on whom do you ask to) is a bad choice. On google there are 10^123 different opinions, so I don't know what to believe. Anyone has a supported by facts opinion on this issue?
2.- A few suggested to get more proteins. That's why I drank the chocolate milk: 15g of protein in just one drink seemed like a good deal. Now I'm not that sure. Are the eggs, tuna, milk and yogurt enough? How much more? Where do I get those from? I know that you are going to suggest chicken, but there's an issue here in Germany about how the chickens are fed and that it turns out in a poor quality meat. The good quality meat is just outside my range of affordable foods (no less than 20 euros a kilo of chicken breast and more for cow. The swine seems to be bad quality no matter how much you pay! And the fish is hard to get, and it's around the 25 euros too.) What would you suggest?
3.- How can I know how much kcal do I need? I went to the first google answer
http://nutritiondata.self.com/tools/calories-burned
And it says that I need 4400 kcal, and that seems to be way too much. If that were true, I could eat even more and I would still not reach those 4400 kcal! Another result stated only 2600, that's 40% lees than the first result!
4.- I checked today the yogurts. It's true that the greek one contains little sugar (4%) and a lot of protein (3%) but pure yogurt tastes bad. Any suggestion on how to improve its flavor?
5.- Should I take some supplements?
6.- One of my friends buy cheap protein bars, is that a good strategy?
7.- There's a lot of mixed opinions about peanut butter. Is it good or bad to add to my diet?
Finally, about my training. Two or three wrote "improve your biking." Well, 20K in one hour (or less) is a good time if I have to stop around 5 minutes due to red lights, I have to reduce my speed because the street is in bad shape, the car drivers are assholes, other bikers are assholes (I try not to be one of the assholes, sometimes is hard, jaja!) One guy at the office suggested to try one per week to kill yourself and the rest of the week go to your normal/comfortable pace, and that will help you improve yourself rather than try hard everyday. That only lead to injuries. Comments on that?
I think I covered all that has written so far, so now I say bye,
Saludos!