Training & Nutrition - couple eating/diet questions

I was just wondering what you guys usually eat for breakfast/lunch/dinner to lose weight. I also ride my bike every day so i don't want to give up carbs but i'd like to try and eat healthier.Any suggestions would be great. And also. I don't drink too much beer during the week really, maybe one a day. I'm a recent college graduate so I still find myself drinking alot of beers on the weekend and i'm not sure how badly that affects my progress of losing weight. Thanks for the help.

You should try Kashi Go Lean for Breakfast. It's good stuff- full of fiber and it has a good amount of protein, too. For lunch, I usually have something like a tuna salad sandwich (use fat free miracle whip- makes great tuna salad!) and a bunch of fruit. Then, dinner is usually something sensible. I also snack on fruit and granola all day long. I've lost 175 lbs this way. And, oh yeah, try for 150 miles per week on the bike. It's easy to do if you commute!

when you say something sensible for dinner what do you mean? last night I had a beef stirfry with brocolli, peppers, and onions, with a half a piece of pita bread. Is that something that could work?

Yeah, I'd definitely say so. A sensible dinner for me was usually a chicken breast or stir fry (go light on the oil, though!) and a bunch of vegetables. I'd usually always have an apple for dessert, too. You may find that you lose weight too fast this way. If so, you would want to add calories to your lunch, but not dinner. I guess that also depends on when you're riding, though. If you're doing after dinner rides, then you'd be fine to eat more for dinner.
Keep a spreadsheet of your rides and your ride mileage, avg. speed, etc. This helped me a lot in obtaining goals, and it's a lot of fun to look back on your progress.

ya, i ride my bike right when i get home from work at 5 for about 30-45 min. for right now. I live in the city so not many huge hills but i try and go all out and sprint alot of the time and really crank. I'm also getting into the habit of doing crunches after i ride, probably throw in some push ups. I get discouraged sometimes because i don't see progress right away. I don't have a scale so I never know if i'm losing a pound one week or not.

I eat a bowl of Total raisin bran with low fat milk everyday for breakfast. For lunch, usually a chicken sandwich on wheat bread, turkey hotdogs, maybe some soup. Then for dinner I'm pretty much limited to whatever my mom is making, which varies a lot (steak, chicken, mexican food, pasta, etc.) but is usually pretty healthy. For snacks, I go with apples, oranges, bananas, carrots, string cheese sticks, nuts, beef jerkey (When I can afford it), and I'm sure there's some other stuff I can't think of. To drink, water and water, 2 gallons of it a day. I've lost weight before eating like this, about 20 pounds, I ride a lot though.

Congrats bphol! losing a 175lbs is awesome...just curious what did you start at and what are you down too?....i have lost about 65lbs..from 300 to 236...hopefully getting down to about 190-200

[/QUOTE] I ride a lot though.[/QUOTE]


When you say you ride alot.....how much do you mean. I started off riding like 20+ miles, but ended up just killing myself. So right now I do about 30-45 min. about 5 days a week and then maybe a long one like 1.5-2 hours on the weekend. How much do you ride?

No breakfast, unless you count the coffee. No lunch Get home and ride, usually 40 - 50 km with Monday night crits of around 10 km warm up 40 -50 km race and 10 km cool down. Usually have a huge salad and anything I want for dinner, although it is usually chicken and some carbs (rice, potato, pasta). On the weekend it is group ride Saturday A.M. of around 120 - 140 km. Sunday I just ride tempo for however much time I have. If I slip and eat some junk I don't care because I know I am running on a deficit. Once the racing season ends I start to eat more sensibly but the weight starts to come back.

kawch-I think you would be better off riding less rides but longer ones. For example maybe 20 miles 3 times a week and a 3 hour ride on the weekend. Give you more of a chance to stress the body and allow it to rest and get stronger. Not sure how this works for weight loss but I have lost 40 lbs this way.

When you say you ride alot.....how much do you mean. I started off riding like 20+ miles, but ended up just killing myself. So right now I do about 30-45 min. about 5 days a week and then maybe a long one like 1.5-2 hours on the weekend. How much do you ride?


At the time when I lost the weight, I was riding 30-40 miles a day, 6 or 7 days a week.

I was just wondering what you guys usually eat for breakfast/lunch/dinner to lose weight. I also ride my bike every day so i don't want to give up carbs but i'd like to try and eat healthier.Any suggestions would be great. And also. I don't drink too much beer during the week really, maybe one a day. I'm a recent college graduate so I still find myself drinking alot of beers on the weekend and i'm not sure how badly that affects my progress of losing weight. Thanks for the help.

Start with www.nutrition.gov for good information on establishing a healthy diet. Stay away from fad diets like the late Dr. Atkins Diet.

I started counting daily calorie intake and calorie expenditure using a spreadsheet. I entered an estimate of how many calories I would burn doing that day's execercise routine, whatever it happened to be. Then I made sure I had a daily deficit, but I never let that daily deficit get bigger than 1000, and I never ate less than 1800 calories, since I worried that doing so might trigger some kind of emergency starvation response in my metabolic system.

Other than counting calories, there are no other restrictions. I even have a beer now and then ( a pint of Guiness is only like 170 cal!). But I also noticed that counting calories this way has really driven me to look for foods that have a lot of fill-you-up power (like lots of mass and fiber) but low caloric content, and that means going for veggies. I almost never eat meat during the week now, except for no-fat chicken breast. I also like to eat pasta (gotta measure the servings though), and no fat egg noodles. A few cups of Kashi cereals with an apple for breakfast is good.