Training & Nutrition - wanting to get into shape

hi im tom im 5'8 and 180-185lbs i am looking to get into shape and on a good diet. problem is i know it will take more then just stating to ride my bike and building up to longer rides. another prob is my apatite its always hungry


my activities when i have money bowling biking just starting again and working with my dad

If you want decent information you would have to tell a bit more about yourself and current diet/excersize routine.

But knowing nothing more, I will say you should drink more water and eat your vegetables. They are both healthy and keep you full.

starting to eat more salads but other wise no diet i eat what i can find and just the exercise i get from working and starting to bike now

If the goal is to be in shape, one of the most important aspects is patience. You can't do it overnight or even in a few weeks. Getting in shape is not something that is achieved and then remains; it is a lifestyle. It's really pretty simple. We all know what a good diet is. We just have to stick with it and maintain the chosen activities/exercises. If you do that you will become fit and if you get fit and revert to the former lifestyle, you will become unfit.

Dan

I am 5'8" and am currently down to 208 from 251 on Jan 1. I am following advice given to my wife from a nutritionist she works with at her job, and I exercise up to 1 hour a day 6 days a week. I am basically sticking to a 40%protein / 30% Fats / 30% Carbs plan and keep portion sizes down while eating something ever couple of hours.

I started out at 20 minutes walking on the treadill one day and riding my bike on a trainer for 30 minutes the other. Each week I would add time to the work out and increase intensity a little. Now 4 months later, I ride an hour on the trainer with an average speed of 22mph and I am jogging 2 1/2 miles while walking another 1 1/2 in an hour on the treadmill. Of course as the weather has gotten nicer, I try and move my riding outside.

Take small but incremental steps and be consistent and you will get in better shape. I myself am beginning to feel in just good enough shape to really begin to work on it.

this is my plan i just need to implement a diet and a training system to start with and increase it little by little im just looking for info on what is the best way to start lol my stomach always seems to be hungry so i just need find a way curb that appetite

Current training regiment i have for myself atm

ok atm since i am so out of shape i started to ride to my local grocery to and from all together its 1.6 miles i just got back from a single lap and my legs are so sore and i starting to walk with my mom which atm all she can walk is one mile but its a beginning to get into shape now on to the sore leg muscles is there any thing i can do to help the healing along so i can get back to riding as quickly as possible to ride daily?

eat more protein. even before bed is OK.

things that are not OK especially before bed: cookies; crackers; candy; ice cream; cake; donuts; chips; pretzels; hot pockets; waffles; cheeze doodles and anything else that doesn't seem like good food.

be patient - it's not a diet it's a lifestyle. every week you'll see/feel an improvement; every month you'll see/feel an improvement; every year you'll see/feel an improvement - stay on course ...

be patient - it's not a diet it's a lifestyle

So very true. I got into cycling a couple of years ago as a way to cross train (I also run daily) and to get into shape and in the process I went from 204 lbs down to 162 lbs. I went back to school (in addition to working full time and raising a family) and I stopped working out all together. I gained 30 lbs back between Nov 2008 and Jan 2010 while in school. I graduated in Jan and after some work related travel in Feb I decided I needed to get back into working out. I started doing P90X as well as running and cycling and am back down to 174 lbs. I did not do this through dieting, I did this by changing my lifestyle. Prior to restarting my working out I would eat ice cream, cookies and whatever else I wanted and I wouldn't worry about portion size either. My wife would make Alfredo for dinner (her own sauce with heavy whipping cream) and I would heap piles of it onto my plate. When I went back to working out I went back to calorie counting as well so now I measure every thing out and ensure I am sticking to the serving sizes of meals. I also eat cleaner and have cut things like soda, ice cream and cookies out of my daily eating. Does that mean I don't eat those things? Of course not, but I do it in moderation and it's more of a treat then an everyday thing. That's the key, everything in moderation!

As for the riding it will come as you do it more and get into better shape. When I first started riding 6 miles was about my limit and I would be done. Now I routinely ride for periods of 50+ plus miles a day on the weekends (I stick to running Mon-Fri). Probably could go longer, but don't really want to do more than 3 hours at a time because of other interests as well. Don't worry about what the scale says either. You should gauge your success by how you feel, how you look, how your clothes fit you, not by a number on the scale. Good luck.