Training & Nutrition - ACK! The last few lbs are pissing me off

So, a few years ago i got pretty fat
http://photos-d.ak.facebook.com/photos-ak-sf2p/v13/226/65/14819161/n14819161_30718083_1428.jpg

...buahahahahahah :lol:

lets look at that again...
http://photos-d.ak.facebook.com/photos-ak-sf2p/v13/226/65/14819161/n14819161_30718083_1428.jpg

BUAHHAHAAHAHAHAHAHAHAH...

Ok, right...So i started eating a little better and riding more, lost 30lbs...

http://photos-b.ak.facebook.com/photos-ak-sf2p/v75/248/66/30823219/n30823219_33368741_6807.jpg

I was teenie though, as i didn't lift much if at all.

So this year i did both, but i can't get rid of this last few lbs around my belly. Just looking for some suggestions, i'm open to most anything outside of afedra...

(i suppose the picture of me drinking bear and eating a big sandwich doesn't look good, but that's not typical...)

:lol: I was going to point out that the pic of the beer and bread and losing weight was pretty deceptive!

well, I dont know if this is for you but it does work. If you follow the south beach diet for a while, you can lose up to 10 pounds in your belly area first in the first two weeks.

but they dont allow beers and sandwich the first two weeks:p

I didn't do it, but a lot of friends did and it does work and rather quickly, of course you cant just go back to eating junk and keep the weight off.

if you cant think of a diet, then exercise and concentrate on that area, but of course you allready knew that.:)

ride your bike more and drink less beer.

forget about the lbs and the beer ... what about the babe?

forget about the lbs and the beer ... what about the babe?

Just your average sorority girl...no thanks.

Timmy: Here's a simple truth that may or may not work for you.

When you started to lose weight, your body required a minimum amount of calories to maintain itself throughout the day, all dependent on your body weight.

As you lost weight, the amount of calories you required daily went down. Also, as you got skinnier, the amount of calories you burned during exercise went down, as it took less wattage to move your skinny ass.

What you need to do is determine your Resting Metabolic Rate NOW (after all the weight loss), then create a diet plan that cuts those calories. You'll feel like you're eating nothing at all...But that's what it'll take to lose those last couple of pounds.

...it's, by far, the hardest weight to lose.

Timmy: Here's a simple truth that may or may not work for you.

When you started to lose weight, your body required a minimum amount of calories to maintain itself throughout the day, all dependent on your body weight.

As you lost weight, the amount of calories you required daily went down. Also, as you got skinnier, the amount of calories you burned during exercise went down, as it took less wattage to move your skinny ass.

What you need to do is determine your Resting Metabolic Rate NOW (after all the weight loss), then create a diet plan that cuts those calories. You'll feel like you're eating nothing at all...But that's what it'll take to lose those last couple of pounds.

...it's, by far, the hardest weight to lose.

^^^ great info right there!!

Timmy: Here's a simple truth that may or may not work for you.

When you started to lose weight, your body required a minimum amount of calories to maintain itself throughout the day, all dependent on your body weight.

As you lost weight, the amount of calories you required daily went down. Also, as you got skinnier, the amount of calories you burned during exercise went down, as it took less wattage to move your skinny ass.

What you need to do is determine your Resting Metabolic Rate NOW (after all the weight loss), then create a diet plan that cuts those calories. You'll feel like you're eating nothing at all...But that's what it'll take to lose those last couple of pounds.

...it's, by far, the hardest weight to lose.

Yeah, i guess i kind of realized that, and my diet has changed a lot recently but perhaps not enough. How the hell does one go about finding their RMR

ps...also, a mental trick is to stop telling yourself that you lost 30 pounds. Start telling yourself that you haven't lost any weight at all.

Reminding yourself that you've lost 30 lbs already gives you an excuse to be complacent.


/knows from own experience....Lost 40, gained 10, and kept telling 'self that "Hey, I've lost 30 lbs, that's pretty good, right?" Ignoring the fact I gained 10 lbs in about 2 months. Time to get back to work!

http://www.caloriesperhour.com/index_burn.html

This is a pretty good calculator.

here's one tip to lose a few grams - trim the sideburns.

just sayin'

Eat less, exercise more. Works for me. I've lost about 20 pounds since last winter, just eating less junk food (fat) (though I still eat a ton of carbs), and running/bikng more.

Sprinting is supposed to be good for the tummy.

http://photos-b.ak.facebook.com/photos-ak-sf2p/v75/248/66/30823219/n30823219_33368741_6807.jpg

That sandwich looks good. Ham and cheese?

One last thing, then I'll shut up.

Sometimes weight loss is purely mathematical.

1lb of Fat is approx. 3500 calories.

If your RMR is (guessing) 2000 calories/day burned just living, breathing, doing daily activities...and you eat 2000 calories per day, you will maintain your weight forever.

If get on the bike or jog or something for an hour each day, you can lose between 500 and 700 calories an hour. After a week, you should have burned about 3500 calories more than you ate, and should lose 1 lb.

If you're able to drop your caloric intake to 1500 calories/day, you can lose weight without working out...but as you lose weight, your RMR gets lower as well.

Don't forget that the Gu's, Clif Bars, and Gatorades all have calories...even though you're taking them on the bike, doesn't mean you don't add them to your caloric intake for the day. Two bottles of Gatorade and a couple of Gu's can absolutely negate the weight-loss benefit of a workout. If you want to lose weight while working out, stick with water or zero-calorie drinks.

One last thing, then I'll shut up.

Sometimes weight loss is purely mathematical.

1lb of Fat is approx. 3500 calories.

If your RMR is (guessing) 2000 calories/day burned just living, breathing, doing daily activities...and you eat 2000 calories per day, you will maintain your weight forever.

If get on the bike or jog or something for an hour each day, you can lose between 500 and 700 calories an hour. After a week, you should have burned about 3500 calories more than you ate, and should lose 1 lb.

If you're able to drop your caloric intake to 1500 calories/day, you can lose weight without working out...but as you lose weight, your RMR gets lower as well.

Don't forget that the Gu's, Clif Bars, and Gatorades all have calories...even though you're taking them on the bike, doesn't mean you don't add them to your caloric intake for the day. Two bottles of Gatorade and a couple of Gu's can absolutely negate the weight-loss benefit of a workout. If you want to lose weight while working out, stick with water or zero-calorie drinks.

outstanding point.

most people overeat when they ride, and unless you're doing a century, or a race over 2.5 hours, i don't see the point in sports drinks.

If get on the bike or jog or something for an hour each day, you can lose between 500 and 700 calories an hour. After a week, you should have burned about 3500 calories more than you ate, and should lose 1 lb.


The problem is the weight i'm losing, i have no desire to burn muscle. When i lost all that weight i only lost about 3% of BF according to the (likely inaccurate) scale i have.

The problem is the weight i'm losing, i have no desire to burn muscle. When i lost all that weight i only lost about 3% of BF according to the (likely inaccurate) scale i have.

looks at your face/jowls. your scale is definitely off.

Well I started the diet again to day, I said I would give it a week after vaction.

The problem is the weight i'm losing, i have no desire to burn muscle. When i lost all that weight i only lost about 3% of BF according to the (likely inaccurate) scale i have.

Burning muscle isn't a reality when fat is available to burn. BF scales are notoriously inaccurate when it comes to sports-specific athletes (ie: cyclists, swimmers, marathoners, etc.) I've never trusted them. I trust my wife pinching my love handles and if I'm embarassed by them or not.

here's one tip to lose a few grams - trim the sideburns.

just sayin'

LOL :D:D

Burning muscle isn't a reality when fat is available to burn. BF scales are notoriously inaccurate when it comes to sports-specific athletes (ie: cyclists, swimmers, marathoners, etc.) I've never trusted them. I trust my wife pinching my love handles and if I'm embarassed by them or not.

You sure about this?

Most my cycling is anaerobic, 160+ bbm. My understanding was that in this case carbs/sugars are burned first and when that runs out...your muscles start going

looks at your face/jowls. your scale is definitely off.

I know, and my gut is certainly smaller...my scale claims i'm 20% BF...i weigh about 170

You sure about this?

Most my cycling is anaerobic, 160+ bbm. My understanding was that in this case carbs/sugars are burned first and when that runs out...your muscles start going

There's not a switch in your body that is labelled 'Burn Fat' and 'Burn Muscle'. Your body will do whatever is necessary to maintain and be prepared for anything.

I suppose I misspoke above, and it is possible (with a very limited calorie diet) to start burning muscle and keep remaining energy stores in your body (fat) for general survival. You will never reach 0% body fat. Your body will always keep a reserve, just in case.

As you get skinnier, you can't maintain the caloric deficit you could when you were bigger...which is why it takes almost as long to lose those last 5 lbs as it did to lose the first 30.



____


Also, keep in mind that, as you get skinnier, your body will adapt it's musculature for it's requirements. When you're bigger (hauling around 40 extra pounds all day), certain muscles grew to accommodate that load. As the load is lifted off those muscles, their bulk will most likely reduce as well.

There's not a switch in your body that is labelled 'Burn Fat' and 'Burn Muscle'. Your body will do whatever is necessary to maintain and be prepared for anything.

I suppose I misspoke above, and it is possible (with a very limited calorie diet) to start burning muscle and keep remaining energy stores in your body (fat) for general survival. You will never reach 0% body fat. Your body will always keep a reserve, just in case.

As you get skinnier, you can't maintain the caloric deficit you could when you were bigger...which is why it takes almost as long to lose those last 5 lbs as it did to lose the first 30.


3 months? :)

Here's what my endocrinologist told me. If you had a high rate of metabolism with little exercise for some strange reason, you'd be burning muscle before fat. It's happened to me in the past - there's a reason I see an endocrinologist 2x a year. If your metabolism increases gradually due to regular exercise, you will burn fat and gain muscle. I've gradually had my thyroid hormone dosage reduced (no thyroid) so I don't burn muscle (and so I actually sleep some at night :o) Assuming you have a functioning thyroid, it will take care of that adjustment for you. I see the signs in my own body that I've lost fat. From looking at your photos, Timmy, you look the way men often do when they lose a great deal of fat.

But it is always tough to lose those last pounds. You have to ramp up your metabolism by exercising more. I've had difficulty making time for that. Try to ride lots more. It'll be easier for you - you're younger. :)

Here's what my endocrinologist told me. If you had a high rate of metabolism with little exercise for some strange reason, you'd be burning muscle before fat. It's happened to me in the past - there's a reason I see an endocrinologist 2x a year. If your metabolism increases gradually due to regular exercise, you will burn fat and gain muscle. I've gradually had my thyroid hormone dosage reduced (no thyroid) so I don't burn muscle (and so I actually sleep some at night :o) Assuming you have a functioning thyroid, it will take care of that adjustment for you. I see the signs in my own body that I've lost fat. From looking at your photos, Timmy, you look the way men often do when they lose a great deal of fat.

But it is always tough to lose those last pounds. You have to ramp up your metabolism by exercising more. I've had difficulty making time for that. Try to ride lots more. It'll be easier for you - you're younger. :)[

What exactly does that mean?

Tim, how important to you are those last few pounds? I went from 220 to 175ish. My original goal was 165ish, but a little bit of fat dosn't bother me like a lot of fat used to, so I'm happy with my results.

Bonk training - http://www.wtcycling.com/BonkTraining.html

I've lost those "hard to lose" extra pounds in the last few years doing this. Don't bother with the coffee; drink water - and don't ride much over an hour.

Tim, how important to you are those last few pounds? I went from 220 to 175ish. My original goal was 165ish, but a little bit of fat dosn't bother me like a lot of fat used to, so I'm happy with my results.

They didn't use to be, but now i've got muscles starting to poke through my belly, and i figure "hell, might as well go all the way"

So, a few years ago i got pretty fat



Yeah you did!

Yeah you did!

Yeah i did!

So, tonight for dinner?

Green beans mixed with a can of Tuna, salt and pepper and some parm. cheese...not because i'm trying to lose weight, but because i'm broke :lol:

Stop being such a ***** and man-up.

Oh, wait. That's another thread.

All you have to do is eat the good stuff and work out a lot. It can't be any simpler than that but sometimes people make it out to be something so hard. I used to be a fatty-boomba-latty and I took off 50 lbs and have kept it off for over 3 years so I'm not just talking out my ass.

Now I eat terrible foods and work out more. Still keep the weight off. You just have to be totally focused on this goal and it'll happen.

Timmy, all you're threads are getting locked. How long will this one last? :rolleyes: :D

Stop being such a ***** and man-up.


:lol:



Oh, wait. That's another thread.

All you have to do is eat the good stuff and work out a lot. It can't be any simpler than that but sometimes people make it out to be something so hard. I used to be a fatty-boomba-latty and I took off 50 lbs and have kept it off for over 3 years so I'm not just talking out my ass.

Now I eat terrible foods and work out more. Still keep the weight off. You just have to be totally focused on this goal and it'll happen.

I've been meaning to ask you but...you know, i'm actually not gay. I guess it's coming, just a little slower then i want it to.

I'm going to move this to Training & Nutrition.

anyone tried that bonk training from above? I have always eaten before my rides, but I usually ride 2-3.5 hours. I'm interested in doing the no food in the morning and an hour long ride.

I think recalculating your RMR is a great idea and changing up your diet some. Do you track macronutrients? I've had success reducing carbs and increasing protein (carb cycling).

Here's a thread on bonk training, FYI:

http://www.bikeforums.net/showthread.php?t=249215&highlight=bonk+training

I think recalculating your RMR is a great idea and changing up your diet some. Do you track macronutrients? I've had success reducing carbs and increasing protein (carb cycling).

My diet is pretty good i'd say.

Yesterday i started off the day with a small bowl of grapenuts and skim milk. Near 'lunchtime' i got hungry and sauteed some mushrooms, tamaters and onions in garlic and herbs added two egg whites...call it a meal, for dinner i literally had green beans and a can of tuna and some milk, for a little late night snack i heated up a corn tortilla (50 calories).

I've been eating pretty light lately, mostly due to necessity.

Tim, there's no better way to lose weight than tracking your inputs (what you eat) and outputs (what you burn through exercise and BRM). Mo'phat is right on. Keep it simple.

And, good job on your weight loss so far!

i read somewhere that when you're in better shape, you burn calories during exercise more easily... glad i could help..

:lol: I was going to point out that the pic of the beer and bread and losing weight was pretty deceptive!

well, I dont know if this is for you but it does work. If you follow the south beach diet for a while, you can lose up to 10 pounds in your belly area first in the first two weeks.

but they dont allow beers and sandwich the first two weeks:p

I didn't do it, but a lot of friends did and it does work and rather quickly, of course you cant just go back to eating junk and keep the weight off.

if you cant think of a diet, then exercise and concentrate on that area, but of course you allready knew that.:)

South beach is a good base diet. Not good to work out hard on, but a good base diet.

Diet and exercise. That's all.

outstanding point.

most people overeat when they ride, and unless you're doing a century, or a race over 2.5 hours, i don't see the point in sports drinks.

Well, not quite.

From a performance standpoint, you need 200-300 cal/hour to keep going. Lots of people eat a lot more than that or the wrong things on the long rides.

*but*, eating nothing isn't great either. The biggest problem is not eating during riding - which isn't generally too hard to control because of appetite suppression - but not eating *after* riding.

The key is blood sugar control. During the day, that means not eating lots of simple carbs (which cause a spike in blood sugar), and eating a mix of carb/protein/fat (which moderates digestion and carbs). South beach is pretty good at this.

During rides, if you don't eat anything, you will be really hungry when you're done, and you will eat - and probably eat too much.

This used to happen to me. I'd go out for a couple of hours, come back, and eat and eat.

Now, I'll drink a sports drink (which moderates my hunger (and improves my performance)) during the ride, and I'll drink a serving of endurox when I'm done (which refills glycogen stores and keeps muscles from getting torn down).

In calorie terms for a 2 hour ride, I'll burn from 1000-1200 calories. I'll take in perhaps 500-750 in drinks. That gives me a few hundred calories deficit. And, because my blood sugar is high, the next meal I eat is generally a bit smaller than I'd usually eat.

I went from 175 pounds down to about 163 in 6 months doing this without really working at it with this approach.

Burning muscle isn't a reality when fat is available to burn. BF scales are notoriously inaccurate when it comes to sports-specific athletes (ie: cyclists, swimmers, marathoners, etc.) I've never trusted them. I trust my wife pinching my love handles and if I'm embarassed by them or not.

BF scales are okay for relative comparisons (knowing which direction you are going) if you are at equivalent hydration levels. If not, they're pretty bad.

You won't burn a lot of muscle while exercising, but you can easily tear it down to replace glycogen afterwards if your recovery nutrition is bad.

ps...also, a mental trick is to stop telling yourself that you lost 30 pounds. Start telling yourself that you haven't lost any weight at all.

Reminding yourself that you've lost 30 lbs already gives you an excuse to be complacent.


Awesome advice. I think that's why some people have a hard time keeping weight off. If they go from 250 to 220, but they still think of themselves as 250 pounders, they'll go right back up.

Again, great advice. I've never heard it put like that, but it makes perfect sense.

this may get me banned for life, but try some running this winter. i dropped some weight in 2006 by changing my diet, counting calories, and cycling. riding made me lean but running tightened things up. just a little can go a long way. later.

aham23: I'm with you...I crosstrain with running.

ericgu: Agreed...during a long ride (ie: a century), you'd be stupid not to eat and refuel. However, if you're riding to lose weight, my point was that you can easily negate any caloric burn with overfueling. Just end up with a caloric deficit, and you should be dropping lbs. Post ride meals require discipline, as it's easy to have a whole bowl of spaghetti afterwards and excuse it by saying, "Hey, I rode today, so I'm cool."

Here's what I would do...

Eat a bit less (say 250-500 less calories per day), add 15-30 miles a week and perhaps walk two to three miles 2-3 times a week. That's good enough for me to lose an extra pound per week OVER my usual 1 to 1-1/2 pounds per week during my regular training schedule.

Also, if you are used to taking the elevator, take the stairs instead whenever possible. Since I live in a two story house, I regularly walk up and down the stairs (roughly 50+ times a day) and I even find myself making excuses to run downstairs and back up again. You'd be totally surprised how many extra calories that burns per day!

If you have good will-power, you can also do what I call "Fluid-Fast". Drink ONLY water for a whole week (other than a sports drink while riding). That cuts all kinds of calories. You'll be shocked at how much different you feel after cutting all other "drinks" out of your diet for a week (especially juices, coffee, tea and sodas that are sweetened with sugar, or worse HFCS! I can easily cut 3000 calories a week by drinking JUST water! :eek:

P.S. I lost 57 pounds in one year.... the last 15-17 pounds were difficult to lose, but I found "micro" ways to cut crap out of my diet I didn't need, walked 3 miles a day @ 3.5 to 4 mph average and rode more miles at lower pace and the weight came off at a CONSISTANT rate.

The first picture below is me at 235 pounds... September 2005. The second picture is me at 178 pounds, October 1st, 2006. Notice the difference? :) Most of the weight loss just came from riding. I must admit, I rode 13,000 miles in that time frame but I still ate ALOT (and pretty much whatever I wanted)!

Cycling does the body good!

Also, try to picture yourself thin and fit.... my motto is "the body cannot achieve what the mind cannot envision!"