Singlespeed & Fixed Gear - Let's talk diet

I've been looking to revamp my diet for a while now. Get some more energy, lose a tiny bit of fat, and build muscle.
I know hipsters will refer me to ramen, PBR, and vegan snacks, but I want serious answers. What are your favorite (healthy) things to include in your diet?

drink green tea. i usually eat half a cliff bar between meals. keeps the metabolism going.

Yeah I snack between meals too. Usually some carrots or an apple or something. I do love cliff bars too though.

My favorite anytime snack: apples, especially honeycrisps. They have a low glycemic index (GI), which means energy is supplied to the body evenly rather than in surges, which is what happens when you eat snacks loaded with sugar. Low GI snacks are great for losing fat because they keep your body's metabolism working more regularly. I stuck to a low GU diet when I was training several hours a day in muay thai and have never felt better.

green tea, hummus, banannas, sprouted wheat bread, plain yogurt, pbj's, omega-3 eggs, whey, honey (for long rides), baja fresh burritoes, coffee and guacamole are all staples in my diet... good stuff.

switch out your white bread for whole wheat, eat less processed foods, cut out all sugary beverages unless it's right after a workout and you're off to a good start.

oh yeah, no f:)cking trans fat! ever!

Apples, bananas and oranges. They're easy and cheap and healthy. Don't eat too many bananas though, unless you're burning a lot of calories... they're great for a snack on a long ride. An apple or an orange for a snack between meals keeps your metabolism up and helps you eat smaller portions of your main meal.

Water. Lots of water will help you lose fat.

Protein is essential for building muscle. I use regular old egg and whey protein from the grocery store after I ride or go to the gym. I don't know what vegans use.

Getting plenty of sleep and eating something for breakfast helps lose fat and build muscle.

Beer helps keeps you mentally and emotionally fit, just try not to overdo it more than once a week.

also, when you're off the bike, you can just have a lot of sex. it's good exercise and gets all them hormones and junk flowin (among other things, heh).

GoLean Crunch, Cliff bars and Guinness.

...and pedal like you're being chased by a bear.

also, when you're off the bike, you can just have a lot of sex. it's good exercise and gets all them hormones and junk flowin (among other things, heh).

As opposed to having sex ON the bike...

..or WITH the bike?

Egg White + 1 Egg omelets. wheat toast. natural peanut butter with the chunky goodness. rice and beans. entire cans of tuna smothered in franks hot sauce. bananas on the regular. raw cashews. arroz con habichuelos. chicken. and a few spoons out of my 10lb bag of whey protein.

this keeps me fed up from the feet up.

As opposed to having sex ON the bike...

..or WITH the bike?

i already tried to pull this one with the girlie. she wasn't into it. :[

i already tried to pull this one with the girlie. she wasn't into it. :[

On rollers?

On rollers?

nah, while doin barspinz.

nothing but carbs.

nah, while doin barspinz.

don't forget poppin' wheelies.

Salads.

Fruit salads, salads with lettuce, pasta salad, chinese salad, bean salad, etc. You can't go wrong, ever.

(You don't win friends with salad!)

Bananas, granola bars, protein shakes and water.

You'll want protein to build muscle, and eat smaller portions but eat every 1.5/2 hours to keep that metabolism burning...

Enjoy!

I live by potatoes and eggs. Gives a ton of energy for very little money. I take mine with butter, hot sauce, and apple juice.

eggs with brown rice! steel cut oats. apples, bananas, but especially grapefruit! tuna. been digging on archer farms protein cereal (i think it's called cinnamon start).

Handful of mixed raw nuts, citrus fruits or berries, and water or coffee for snacks. For meals, always include a protein source. Minimize processed foods and refined sugar. Avoid fruit juices. Eat as much fruits and veggies as you can. Drink water often.

less beer.

fig newtons

Fruit, veggies, carbs for energy, protein to repair/build muscle and WATER! You need it. Becoming fluent in cooking will help a lot with a better diet.

less beer.

Yes but how? Replace with Scotch?

It's really not hard...

Eat 6-8 small meals daily. Pre-cook all your meals so they are ready to go. Tupperware is your friend.

Rely on proteins like eggs, turkey, chicken, fish, salmon (good fats), some leaner cuts of beef. I try to get all my protein from real foods as opposed to expensive protein supplements.

All green carbohydrates are a go with all meals because they are very fibrous, and are not calorie dense. If you are still hungry and you know you've eaten adequate protein at the current meal, eat more greens. I eat lots of asparagus, brocolli, lettuce, etc.

Starchy Carbs: I eat them first thing in the morning, and center them before and after hard work outs and rides. For example I was in the gym tonight. So I had starches with my breakfast but did not eat any until before and after my upper/lower back routine. Stick to natural carbs like sweet potato, oatmeal (I prefer steel cut), and small portions of brown rice. I try to avoid too many grains and a sweet potato taste better anyway. I never eat bread or pasta. I try to stay away from carbs modified by man. I once read "if a caveman couldn't get to it don't eat it." That thought process got me really lean.

So I really only have starches with 3 of my 6-8 meals. Helps keep me lean and keeps the bloat down but I am heavily into weight training so other people might not care for it. I pretty much eat starchy carbs when I need them.

Simple carbs: Simple sugars like fruit I will try and limit again to my work outs or in the early morning hours. I don't eat too many bananas but stick to low fructose fruits like plums.

As said earlier, I tend to stay away from a ton of supplements because the industry is filled with hype, but I do take fish oil and CLA if I don't get my salmon or other fatty acids for the day through other foods like almonds and walnuts. Vitamins are good too but I really don't bother with them anymore.

Drink AT LEAST 1 gallon of water daily. If your urine is yellow, you aren't drinking enough (unless you've been drinking colored fluids). I drink about 25 oz of water with each of my 6-8 meals. One thing I learned was that many times when I swore I was hungry, I was thirsty. Then you'll find out what a true dehydration cramp is. Stomach twister is an understatement.

When I challenge myself and try to get super lean I cycle my carbs. On low intensity activity days, I eat no starches, moderate days I will eat half of my meals with carbs but centered around my riding and weight training (what I normally do), but then on something like a leg day with tons of squats and dead lifts I eat starches with every meal. This tricks your metabolism and keeps it burning like a furnace, thus helping to get you extremely lean if you stick with it.

How do I deal with this? If I go out with my girl friend or friends on fri or saturday night and I know I have followed my diet, 2 meals out of the 42 or so meals I have won't really do much damage. So I put my "reward" meals there and still follow my diet with about 90-95% compliance. This keeps me sane and willing to do it again next week.

I have kept my body fat between 4.5 and 9% for 2 years straight following what I outlined above.
I understand not everyone has the same goals so this isn't for everyone, but it may be beneficial for someone out there trying to get lean and stay lean. NEVER neglect your legs in the gym. So many guys have this complex like "my legs are already big enough, I'm gonna do some curls instead."

Read the nutrition articles at www.t-nation.com (http://www.t-nation.com) and also read up on a dude called John Berardi. He has good articles on eating healthy without it tasting like cardboard.

Good luck to all of you eating correctly. It is rewarding.

im poor.

carbs, rice and soy sauce, pasta and pasta sauce from a can. fried rice with spam. on the weekends i go to resturants.

i need a job.

i think hot sauce is key, if you dont eat some with every meal, you arent taking advantage.

I am nearly 43 and at a stage of life where many people really have to battle to maintain a healthy weight...

Besides being blessed with good genes I ride enough that at this time last year I was consuming nearly 5000 calories a day to maintain a very lean 145 pounds.

I am riding less now and will probably only ride 6000-7000 miles in '08 as compared to just over 10,000 miles last year so have adjusted my diet to reflect that as I discovered that I can actually gain unhealthy weight.

My physician has told me that he wishes all his patients were in as good a shape as me (aside from the sciatica) and as far as diet goes I eat pretty much anything I want... in moderation.

I eat chicken and fish and on occasion will eat red meat, consume a lot of whole wheat pasta, brown rice, lentils, and oatmeal. I have at least 2 bananas a day and eat an abundance of fruit and vegetables.

I break up my days meals into 5-6 smaller meals as I find I maintain a consistent energy level this way and have been doing this for so long I can't eat huge meals

I have cut back on coffee and now drink mostly tea, rarely buy soft drinks or junk food, and consume alcohol on an infrequent basis.

I will start work as a messenger next month so will have to up the caloric intake accordingly.

Thanks for the responses dudes.
I especially liked nickatina and jaeone's responses. I'm gonna go grocery shopping tomorrow.
I ate a 3 egg (3 white, 1 yolk) omlet this morning with green peppers in it... **** it was good.

Anybody heard of Odwalla bars? I eat those on occasion between meals.

i like lara bars bora bora bars and trio bars. good vegan organic fruit and nut bars.

i like double fiber whole wheat bread, with low fat peanut butter. and chicken breast sandwich's with lettuce and mustard. some fish, ground turkey, a little red meat, lots of apples, grapes and green veggies.

i also eat a ton of whole grain cereal and skim milk. i eat probably 4 meals a day, and ride about 25 miles/day average throughout the year

question: on regular days when you're not sweating, i've always heard that over 100 oz of water is bad and flushes out nutrients you need. is this true?

Also, lots of Craisins. I think I just have a fixation for them. :)

Plain soda water or talking rain(carbonated water with a slight fruit flavor - nothing else). This helped me curb my Coke habit. Something like 70¢ a 2-liter and I get my soda fizz fix without the calories or any of that stuff that is in diet sodas. Pretty good with lime as well.

A change to a healthy diet is a bit of a lifestyle change... it's a good thing. Good luck!

A change to a healthy diet is a bit of a lifestyle change... it's a good thing. Good luck!

Yes it is! I'm going through that change right now...or trying to at least..

I am nearly 43 and at a stage of life where many people really have to battle to maintain a healthy weight...

Besides being blessed with good genes I ride enough that at this time last year I was consuming nearly 5000 calories a day to maintain a very lean 145 pounds.

I am riding less now and will probably only ride 6000-7000 miles in '08 as compared to just over 10,000 miles last year so have adjusted my diet to reflect that as I discovered that I can actually gain unhealthy weight.

My physician has told me that he wishes all his patients were in as good a shape as me (aside from the sciatica) and as far as diet goes I eat pretty much anything I want... in moderation.

I'm burning probably about 4000 calories a day and I've taken advantage of that a little bit and let my diet slip. Essentially, I eat alot of total crap because I know I'll still be really thin since I'll burn off the calories.

For alot of reasons, this isn't really ideal. I'm trying to get back to a healthier diet now

Whey protein.

almond butter
fruit
veggies
lots of water
green tea...with brown rice is delicious
eggs
cliff bars
cottage cheese
trying to cut back a bit on beer...maybe one with dinner and one after
sandwiches for lunch with faux meat and cheese and spinach and cherry tomatoes
carbs
tofu
tempeh

Stop drinking soda and replace with water
Avoid processed sugars or replace with fruit
Take daily vitamins, I also take glucosamine
Eat when hungry not because it is a certain time

this thread is actually making me feel pretty good about my diet. i eat a lot of whole grains (pasta, rice) vegetables with almost every meal, and a good bit of fruit, usually a banana a day and some sort of mixed fruit salad, not canned. i eat eggs a few days a week, and tofu. my problem is eating large quantities only once or twice a day, partially due to schedule and just being a brokish college student. i like to eat nature's valley granola bars or cliff bars as snacks. i drink mostly water, a few coffees depending on class/ work, and every once in awhile i'll grab a gatorade. my 2 biggest problems are pizza and beer. i've cut my pizza consumption back from like 5 days a week to maybe 1 or 2, and i always get them loaded with veggies. living in nyc its just so readily available, cheap, and delicious. beer as well, i'm in college, beer just comes with the territory, i probably have 2 or 3 maybe just on a normal hangout night with friends, and a little (lot) more on a night out at a bar or something. lately i've been wanting to eat so much though, which greatly conflicts with my girlfriend whom i usually eat with, and works in the fashion industry, where eating more than 1 meal a day is frowned upon. she doesn't get why i'm always so hungry, but she doesn't ride 20 + miles a day either. trying to balance meals becomes a bit of challenge when living with her.

Tell your girlfriend eating 6-8 small meals will keep her more petite then one large meal. Body just goes into starvation mode and stores whatever it holds.

Wow a lot of you seem like you rely strictly on carb. Don't forget proteins and healthy fats. Fats are good for you. It seems like man of our macronutrient ratios are 85% carb, 10% protein, 5% fat. hehe.

I'm burning probably about 4000 calories a day and I've taken advantage of that a little bit and let my diet slip. Essentially, I eat alot of total crap because I know I'll still be really thin since I'll burn off the calories.

For alot of reasons, this isn't really ideal. I'm trying to get back to a healthier diet now

Get enough exercise and you can eat pretty much anything you want... that doesn't mean that you should eat anything as it will come back to bite you in ass when you are older.

http://farm1.static.flickr.com/84/232420744_b60266ba5e.jpg

this is my church

Super food known as Acai. When I lived in Brazil I ate this all of the time. When paired with granola and banana it is fibrous and packed with energy (calories).

From Universaltaste.com (the place I get my Acai from)...


Acai is an energizing super-fruit that is rich in protein, fiber, Vitamin E, minerals, and important essential fatty acids. Acai's antioxidant concentration surpasses even blueberries. It provides natural sustained energy and it is an excellent source of protein and essential omegas. It is a natural cholesterol controller which helps to reduce bad cholesterol and increases the good. Acai has 33% more anthocyanin than red wine. It helps to build the immune system, fight infections, protect the heart, and it may help to control prostate enlargement. It also may be used to combat the premature aging process.
http://www.universaltaste.com/acai.htm

I eat: oatmeal and a smoothie made with almond milk, yogurt, and frozen fruit - blueberries and strawberries, sometimes frozen bananas, since they's so cheap, and green tea powder, and a quinoa based protein powder. Like to make home made bars of varying sorts. They include Almond butter, chopped nuts, usually almonds or pecans, dried fruits of sorts, pumpkin and sunflower seeds, and either quinoa or millet. You bake them, and they will hold a shape. Dinner's I fail at, and just usually eat something lunch like or breakfast like. Eat only sprouted bread. No soda... really only water... probably too much. Hummus/falafel sandwich. Pepper Jack Cheese on everything. Yeah. No meat.

Sprouted bread ftw. Best/healthiest bread hands down. Always makes me feel good for the next couple hours as well.

Bean and cheese burritos. Coca-cola. Clif bars. Peanut butter and banana sandwiches on whole grain bread.

Eat when hungry not because it is a certain time

I'd have to disagree with that one. Maybe it's just because the only time I've ever really thought about a specific diet was when I was trying to gain weight. But keeping to set times and eating 6 or more meals a day can help anyone, whether they're trying to lose, gain, or maintain their weight.

When I was on my weight gain kick I practically NEVER felt hungry, unless I skipped one of my 7 or so meals a day, and then I would be absolutely starving. And I was healthier than I've ever been in my life.

I have a blender so I make myself juices.

Ingredients include, and not limited to: Apples, oranges, grapes, blueberries, bananas, black berries, strawberries, mango, pineapple, carrots, celery, flax seed, bee pollen, natural yogurt.

Of course I don't put these all at once. It's usually in any combination that I happen to have in my fridge. Gives me energy and takes up a meal, so it keeps me away from fatty foods.

Yes but how? Replace with Scotch?


Definitely.



Eat a good breakfast. Best way to start the day. Not with Cap'n Crunch or Sugar Smacks but some good oatmeal with raisins or blueberries or dried cherries thrown in.

At work, I keep containers of almonds, raisins and prunes around for snacking. Also a box of assorted health bars like Clif Mojo bars in case lunch is running late. Lunch is something sensible and not too heavy.

Lots of veggies, preferably fresh and not overcooked. Spinach, turnip greens, mustard greens cooked in hot olive oil is great. Squash, eggplant, zucchini, rutabaga, carrots, onions, celery, etc.


You don't have to totally swap your diet right off the bat; that would be frustrating. Slowly rotate good stuff in and bad stuff out. I gave up most fast food years ago and now the smell of fried chicken doesn't appeal to me; much to Popeye's loss. I'll grab a small sub from Subway with no mayo or cheese instead. Took me a few weeks to get off sodas; now they taste hideously sweet and I don't miss them at all.