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  1. #1
    One legged rider
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    muscle weight loss?

    After a somewhat dismal performance season so far this year, I realize that I really need to lose weight. I am still carrying about 10 lbs of extra fat on me since I now have an office job but that is easy to lose..my problem is that I always lifted weights until a couple of years ago, and so still carry a fair amount of upper body muscle, even after not having lifted a weight in two years at least. When really lean I am 5 foot 8 1/2 and weight about 165.
    I am in really good shape right now otherwise, and until I hit a climb, usually ride really strong. I don't want to risk losing leg muscle or performance, anything like that?
    Is there a way or am I just out of luck?

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    5-8.5 at 165? That is pretty high. Seeing as I am 140 at 5-10, and still could lose some, you have a lot of room. Just ride a lot, without eating to compensate, and what you need to lose you will, and what you need to keep, will be kept.

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    . botto's Avatar
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    Quote Originally Posted by jgg3 View Post
    5-8.5 at 165? That is pretty high. Seeing as I am 140 at 5-10, and still could lose some, you have a lot of room. Just ride a lot, without eating to compensate, and what you need to lose you will, and what you need to keep, will be kept.
    not if the OP was a gym rat, as he implies.

  4. #4
    starting pistol means war YMCA's Avatar
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    I've seen a whole slew of guys come into the sport with biceps as big as their legs.
    The only way they lost upper body muscle mass was "time".
    Check back in a year, or two and let us know the outcome.

  5. #5
    slow up hills kudude's Avatar
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    time did it for me. I thought 175 was as low as I could go with my frame at 6' (was ~180-185). Just keep riding, you'll lose the 10lbs you're talking about and then realize at some point you don't have the same bulk in the upper body as well. I'm at 167-ish now, and don't feel a need to lose more. Could I? Probably. Will I? Probably not.
    Quote Originally Posted by mr_tom View Post
    Cycling isn't a sport. It's more like a really, really expensive eating disorder.

  6. #6
    Cat 4 J.Lockdown's Avatar
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    Quote Originally Posted by jgg3 View Post
    5-8.5 at 165? That is pretty high. Seeing as I am 140 at 5-10, and still could lose some, you have a lot of room. Just ride a lot, without eating to compensate, and what you need to lose you will, and what you need to keep, will be kept.
    5-8 at 165 does seem high unless you had a lot of body muscle (like you mentioned).

    It is to be expected for that weight to height ratio that climbing would not be a strong point. I read a article (forget were exactly) regarding riders and there climbing ability's. It mentioned that most climbers are below 2.2lbs per foot.
    Last edited by J.Lockdown; 05-18-09 at 10:07 AM.
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  7. #7
    i got nothing. Crash716's Avatar
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    Quote Originally Posted by jgg3 View Post
    5-8.5 at 165? That is pretty high. Seeing as I am 140 at 5-10, and still could lose some, you have a lot of room. Just ride a lot, without eating to compensate, and what you need to lose you will, and what you need to keep, will be kept.
    5-10 at 140...wow...you are a wraith of a man

  8. #8
    Lance Legweak HIPCHIP's Avatar
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    Not really sure what you are asking, but I think I know what you are looking for.

    The way you train your muscle is the way it will respond. If you do a lot of slow, heavy weight training, then you will build bulk. So heavy weight with a few reps will keep your bulk. If you do light weight with a lot of reps then you will build stamina. Any weight training will keep the muscle going but it depends on what you are going for. I always did 'Super Sets" starting out with heavy weights and light reps, then went to a lighter weight with more reps, continuing down to a really light weight with a bunch of reps. This will build some muscle mass as well as stamina.

    If you are doing heavy weights with low reps and doing an aerobic training program (aerobics, swimming, bike riding, running, etc) you can still maintain a large upper body while working your legs, building stamina, and dropping weight. 5'8" and 165 is a good weight depending on your build, so shouldn't be a problem.

    I would also recommend checking with your doctor and a nutritionist too as you'd be amazed how well they can help you. As you get older your metabolism slows, as you gain weight your metabolism slows, and since you are in a sedentary job your metabolism slows, so it comes and gets you from all directions. A nutritionist can make suggestions that will help you a ton and make it easier in the future for you.

    Basically, find exercise activity that you enjoy, cross train to keep the entire body working, and then do specific exercises to keep what you want. If you go to a gym see if they have a personal trainer (one with a degree, not someone who got their certificate in a weekend or two) and tell them what you are wanting and with all these folks you WILL obtain what you want.

    As for me, I have a Masters' in Sports Medicine, my wife has a Masters' in Health, is a personal trainer, and one of our best friends is a registered dietitian. I'm 5'7" and 187 lbs and I hope to be 165 before the end of the year. I was 241 lbs and between all the folks listed above I was able to do what was needed.

  9. #9
    cmh
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    Worry about the 10lbs of extra fat and not the extra muscle. If you can lose the fat, some of the upper body muscle will come off with it. And as YMCA said, if you keep riding and stop lifting, the rest will slowly come off with time. When you have to ask your girlfriend to open the pickle jar for you, you know have lost just enough upper body muscle to be a good bike racer.

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    I always have had an upper body that responed well to lifting, my legs were always slow to grow. When I got into cycling this is a bad situation. My legs are still small, but I finally removed some of the muscle from the upper part. I had to really lower my protein intake. Once you have muscle it is hard to lose it. I know what you mean to hit the hills and have to carry that muscle up it. But, lowering the protein is the only thing that works for me. By riding and still lifting legs (if you want )high reps upper body then you can save you legs but lower the top half. The theory is to metabolize the uppper body mass but save the lower body. Very hard to do, though.

  11. #11
    Robosapien substructure's Avatar
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    It can take a while. But what's the hurry?
    Worry first about your fitness and any fat loss. Then when you get to a point where the muscle really is getting in the way of your "winnings" go completely off upper body training.

  12. #12
    One legged rider
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    CMH,
    I know what you are saying. My wife came to one of my races a couple of weeks ago and was looking at some of the cat 2 and 1 guys and said to me "Please don't ever look like that". Cycling has to be the only sport where you actually get less physically attractive the better shape you get in. Eventually you just get funny looking.

  13. #13
    Lance Legweak HIPCHIP's Avatar
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    Quote Originally Posted by velocycling View Post
    I always have had an upper body that responed well to lifting, my legs were always slow to grow. When I got into cycling this is a bad situation. My legs are still small, but I finally removed some of the muscle from the upper part. I had to really lower my protein intake. Once you have muscle it is hard to lose it. I know what you mean to hit the hills and have to carry that muscle up it. But, lowering the protein is the only thing that works for me. By riding and still lifting legs (if you want )high reps upper body then you can save you legs but lower the top half. The theory is to metabolize the upper body mass but save the lower body. Very hard to do, though.
    Lowering your protein intake is a bad thing to try and lose muscle mass. After 72 hours of not exercising the muscles start to atrophy, so it's not hard to lose muscle size. If you're too bulky in the muscles it's because of doing too much heavy lifting, which will build size, or the type of muscle fibers you have (that's genetics and not much you can do to change that), but if you change the type of exercise you are doing to more light weight and higher reps you'll change the way the muscles build. You'll build more endurance and the fibers don't get as big.

    This is a generalization and won't work on all, but if you look at a runners legs, they're usually fairly thin, because they are trained to do endurance work, whereas a weight lifter or short duration sport activity person, I.E. football, they're legs are bulky. Again, this varies by individual (I ran and my legs were always muscular, of course I sucked at running because of it (LOL)., so there are things you can do to change your physique.

  14. #14
    Rice Baker ted ward's Avatar
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    Quote Originally Posted by Crash716 View Post
    5-10 at 140...wow...you are a wraith of a man
    70 inches, 140 lbs... that's right on the 2 lbs/in upper limit for climbers
    Cat Pro-o-meter: who?

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    Quote Originally Posted by ted ward View Post
    70 inches, 140 lbs... that's right on the 2 lbs/in upper limit for climbers
    Yeah. Please, no pictures of The Chicken. I actually am still on the way down. It is only May, after all. But I am still getting beat by Mesomorphs, so weight isn't everything.

  16. #16
    Senior Member erader's Avatar
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    Quote Originally Posted by ted ward View Post
    70 inches, 140 lbs... that's right on the 2 lbs/in upper limit for climbers
    this guy is waaay too big to climb....lance in march 2009 (not my picture).




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  17. #17
    i got nothing. Crash716's Avatar
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    are we to believe he jumped up on to that with the weights?

  18. #18
    Cat 4 J.Lockdown's Avatar
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    Those look light small boom boxes hes lifting
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  19. #19
    . botto's Avatar
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    Quote Originally Posted by benajah View Post
    CMH,
    I know what you are saying. My wife came to one of my races a couple of weeks ago and was looking at some of the cat 2 and 1 guys and said to me "Please don't ever look like that".
    Cycling has to be the only sport where you actually get less physically attractive the better shape you get in. Eventually you just get funny looking.
    incorrect.

    this may come as a shock, but not every woman out there has a fetish for asymmetric gym rats with floaters.

  20. #20
    Lance Legweak HIPCHIP's Avatar
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    Quote Originally Posted by ted ward View Post
    70 inches, 140 lbs... that's right on the 2 lbs/in upper limit for climbers
    I'm 67 inches and 187 lbs, that puts me on the cuddly lover limit, right?

  21. #21
    slow up hills kudude's Avatar
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    Quote Originally Posted by benajah View Post
    CMH,
    I know what you are saying. My wife came to one of my races a couple of weeks ago and was looking at some of the cat 2 and 1 guys and said to me "Please don't ever look like that". Cycling has to be the only sport where you actually get less physically attractive the better shape you get in. Eventually you just get funny looking.
    or she'll go to more races and get used to it. beauty is in the eye of the beholder or something
    Quote Originally Posted by mr_tom View Post
    Cycling isn't a sport. It's more like a really, really expensive eating disorder.

  22. #22
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    Quote Originally Posted by Crash716 View Post
    are we to believe he jumped up on to that with the weights?
    I was wondering what he was doing up there until I read your comment. Seems pretty crazy though.

    Worry about the 10lbs of extra fat and not the extra muscle. If you can lose the fat, some of the upper body muscle will come off with it. And as YMCA said, if you keep riding and stop lifting, the rest will slowly come off with time. When you have to ask your girlfriend to open the pickle jar for you, you know have lost just enough upper body muscle to be a good bike racer.
    I was afraid of this. I'm definitely not a meat head, but I don't like having stick arms.

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