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05-14-09, 12:58 AM
Quick background: My roommates bought a scale and one day I stepped on it... and realized I could sustain a small Eskimo family. So I bought a cheap road bike because running was too tough. I fell in love with cycling and bought a real one, and now I'm up to riding around 100 miles a week. Over the last 7 months I've dropped a little over 30 pounds without any diet change. For the last month I've been hovering around 195 and I feel like my weight is really hindering my ability to ride longer distances (my longest ride is about 45 miles) especially because there are hills in every direction. My target weight is 170, which is still above what I should weigh at 5'7" but I'm trying to be reasonable. So I'm going to try to regulate what I stuff down my pie hole.
I wrote down all of the nutritional stats for my daily food intake, which was pretty helpful in itself, and I was somewhat surprised at the amount of carbs and calories in foods I considered healthy snacks, like raisins, banana's and the dried mango's I eat by the handfuls.
I ended the day at 45g fat(16%), 181g carb(62%), 63g protein (22%), 1380 calories
I spent some time reading up on BMR and body fat and after using a few different calculators I seem to be around 17% body fat (used the method where I measured various circumferences of my body) with a BMR ~1900 calories/day (used a few online calculators).
My plan is to keep a similar fat/carb/protein distribution and stay under 1400 calories a day, I read that 1/2 the food on my plate should be fruits/veggies and I stuck to that today and plan to in the future.
I realize that the online calculators are all guesstimates but I figure between a 1400 cal/day intake and 100 miles a week I should be able to create around a 6000 calorie deficit per week, about 6 pounds of weight loss per month.
As for the riding I've found 3 specific 25, 35 and 40 mile routes I enjoy so I plan on riding each once a week, and increasing mileage as I am able to.
This is my very first attempt to actually do any nutritional planning, so any comments, suggestions, hints, tips, trick or cheat codes would be very appreciated.
I wrote down all of the nutritional stats for my daily food intake, which was pretty helpful in itself, and I was somewhat surprised at the amount of carbs and calories in foods I considered healthy snacks, like raisins, banana's and the dried mango's I eat by the handfuls.
I ended the day at 45g fat(16%), 181g carb(62%), 63g protein (22%), 1380 calories
I spent some time reading up on BMR and body fat and after using a few different calculators I seem to be around 17% body fat (used the method where I measured various circumferences of my body) with a BMR ~1900 calories/day (used a few online calculators).
My plan is to keep a similar fat/carb/protein distribution and stay under 1400 calories a day, I read that 1/2 the food on my plate should be fruits/veggies and I stuck to that today and plan to in the future.
I realize that the online calculators are all guesstimates but I figure between a 1400 cal/day intake and 100 miles a week I should be able to create around a 6000 calorie deficit per week, about 6 pounds of weight loss per month.
As for the riding I've found 3 specific 25, 35 and 40 mile routes I enjoy so I plan on riding each once a week, and increasing mileage as I am able to.
This is my very first attempt to actually do any nutritional planning, so any comments, suggestions, hints, tips, trick or cheat codes would be very appreciated.