If anybody can help me out with this that would be great! I've lost quite a bit of weight since late last year, from 180ish to 140ish, am 25 years old, and my height is 5'7''. I bike just about every day now 20-50 miles depending on how much time I have, because to me it's fun, and it makes me healthier than sitting and watching tv or being on the internet. So, lately, I've been losing more and more weight. I weighed myself this morning, and am at 134! I know I need to incorporate better upper body weight training into my biking, and have a good plan on doing this. How can I still enjoy biking long distances and not lose any more weight, especially lose any muscle!?
Here is what I generally eat per day and when:
Bike 20 miles when I wake up
Breakfast (eat right after my morning ride): Bowl of Honey Bunches of Oats with skim milk, orange juice
10:15-10:30ish: yogurt
Lunch: pb&j, pretzels or animal crackers, string cheese, apple
3:00-3:30ish: banana
Get home from work at 5: Tuesdays and Thursdays I do a group ride for 32 miles
Dinner: I usually grill some type of red meat, chicken, pork, or fish. With it, a salad, brocolli or some other green, baked beans, and cottage cheese. Really it depends on what my girlfriend is making for dinner. Sometimes it's chili, spaghetti, etc...
So, without breaking the bank, what would you suggest I do for my nutrition? Should I just go visit a nutritionist to get some advice? Should I daily eat some type of protien shake or carb bar?
Thanks in advance for your advice! I've searched and looked at the nutrition&training forum for a while but don't see anything that fits what I need.
Edit: oh yeah, I drink a ton of water, not sure excatly how much, but I know I'm fully hydrated.
The BikeForums Team
-adv-
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First off, I'm not a nutritionist, but here are some thoughts in random order.
a) Eat a full breakfast before you exercise. Of course it can be light, but getting your blood sugars up I think is important. Go to the Mayo Clinic site for a read on the importance of breakfast.
b) Are you getting enough protein? With the amount of cycling that you're doing, you're pushing your muscles which is great. But why not give them the resources they need to repair themselves afterwards and come back stronger. And bigger ie, more weight. Men's Health magazine swears by the importance of a protein shake after a workout. Personally, I see no difference between pressing iron for an hour or cyling up a mountain...
c) Calorie count. If your expending more than you consume, then it's not rocket science, you should lose weight. But, if you heed (b) above, then increased muscle mass, which weighs more than fat, will attenuate weight loss.
d) How do you feel about yourself when you look at yourself in the mirror? Thin and fit? Nothing wrong with that. Lots of the Tour riders weigh in at about 150. Your suggestion about going about some upper body strength training is a good one.
e) fruits and veggies? I can't count 5-6 servings in your daily consumption. Let's jsut say that they're critical to a whole host of body functions and depriving yourself of them is to do a disservice to you. I might suggest a couple of extra servings given your caloric output.
f) Endurance drink. Water is great but at your level, your body might be screaming for input, ie, carbs and other electrolytes while on the go. There's a whole host of drinks out there and Bike Forums is full of threads about them.
g) And if you really want to put on weight, drink lots of beer. Just kidding. ;-)
HTH
hjeand
Have you ever tried a stick of butter rolled in brown sugar? Absolutely heavenly and it will help your plight!
Anyway, I am similiar to you. I am 5'10 and was 175 lbs before starting to bike. A year later I was down to 128. Went to an all-inclusive resort and gained 10 lbs -- three months later I've only lost 7 of those gained lbs. Seems like it's harder to lose the second time around....
grebletie
Uh, eat more?
You really aren't eating all that much. Eat. More.
Alternatively, you could eat a little something on the bike, to make up for the caloric deficiency.
felt1
Switch to 1% milk and eat BEFORE and after you ride. Ditch the pretzels and animal crackers for nuts&raisins. Hard boil some eggs for snacks. I think if at 140 pounds you are still losing weight it's not fat your losing. So basically add a meal in the morning and introduce a little more protein and good fat in your diet.
why2not
Figure out how many calories you're eating a day. Your base metabolic rate is probably somewhere around 1650 calories. If you bike 50 miles, that an additional (rough estimate) 2000 calories burned. So that day you need to eat 3650 calories not to go into a defict. If you consistantly dip below, you body will find someplace to get those calories.
It will burn fat or break down muscle.
will dehne
I bike as much as you do and I like to suggest that you do not eat enough. here is my food intake for a typical 50 mile bike day:
Breakfast is double oatmeal reinforced with raisin bran, fresh fruit and milk.
Eat a apple turnover just before the ride.
Bike 50 miles while drinking Gatorade and water 50/50 and eat some cookies.
Big ice cream after the ride.
Dinner is potatoes with fish or meat or chicken, salad. Snack with a big piece of cheese.
My weight is a steady 185#.
On occasion I do double centuries. I will add pancakes, eggs and pies to above diet.
I just did 400 miles in six days. No gain no loss.
I did 3000 miles on that diet. No gain no loss.
tbrown524
Drink Protein every night before bed. You can pick it up pretty cheap from Costco or an online vendor such as Bodybuilding.com Just pick up a shaker cup and add water.. pretty simple
kevmk81
Switch to 1% milk and eat BEFORE and after you ride. Ditch the pretzels and animal crackers for nuts&raisins. Hard boil some eggs for snacks. I think if at 140 pounds you are still losing weight it's not fat your losing. So basically add a meal in the morning and introduce a little more protein and good fat in your diet.
Yeah this is a good idea, I might switch to 1% milk. So for nuts, just any unsalted nut would do right?
kevmk81
Yeah this is a good idea, I might switch to 1% milk. So for nuts, just any unsalted nut would do right?
I think I just answered my own question, nevermind.
hotbike
Potatoes. You should eat more potatoes.
Potatoes can be baked, boiled or fried. You can boil them and add whole milk and butter to make mashed potatoes.
I weigh 260, so I should know.
also consider drinking some of your calories (not soda, but a protein shake or something) because it's usually easier to consume than an equal amount of solid food.
BCgoFHS
As everyone else said eat more, but healthy. Try eating stuff during a ride, cliff bars, etc.
DannoXYZ
Yeah, eat more. Especially before, during and after your workouts. Try making lunch your biggest meal. Big dinners seem to pile on fat for a lot of people.