Training & Nutrition - Who here sticks to a portion control meal plan.
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Ive gotten my weight to 178 - Im 5'10. I would like to see it at 165. I bike daily (22 mile round trip commute) and on the weekend - maybe a 30-40 miler on a sat/sun morning. I figured that I wont really get down to that weight w/o watching my portion sizes. Does anyone here follow the portion size meal idea, the one cup this, the fist size portion and what not. I will be attempting it, but would like some feedback from others. Really, during the work week - no problem. However, at home - I can throw down a frozen pizza in 5 minutes. It appears that my weekends are the big hurdles, bad choices - never fast food, but to large of portions, mix in a few beers and I working the whole next week burning that off!
09-21-04, 05:17 PM
Same here, I find myself eating WAY to much. whether a sub or wendys Chili, I just scarf it like Im a homeless person. I dont ride everyday like you, maybe 3x a week. and Ive lost about 13 pounds. Im 31 and Its alot harder than it use to be.
Dump the brews, too many empty calories.
09-21-04, 06:18 PM
Lost 50 lbs on a diet in 6 months. Not really a portion control plan so much as a what you eat deal. It works great and I was never hungry. Want to know what it is? I will tell you it is NOT Atkins or other low carb diet gigs.
Typical Day: breakfast
1- 6 oz yogurt
mid morning snack
2 slices low fat cheese
4 pieces melba toast
6 oz tuna
1- green pepper
8 oz chicken breast
hard boiled egg
Eat the same amount and ride more! :)
09-21-04, 07:13 PM
There's been a lot written the last several years of what wfin2004 is talking about. 5-6 small meals a day instead of 3 square. Eating the right foods, you can actually get in fewer calories in 5-6 meals than you do in three, & you regulate your body's metabolism better. A great forum with lot's of talk about nutrition is www.discussfitness.com . I usually schedule one of my meals (snacks) about an hour before I get off work, so I have some energy for my evening ride.
09-21-04, 08:19 PM
I have been practising:
For breakfast, eat like a KING...
For lunch, eat like a Prince...
For dinner, eat like a Pauper.
Reducing your dinner intake by eating 1/2 your portions will help the most. Also increase your aerobics in the mornings if you have some time, too. I lost 57lbs and have maintained it for 1 year now.
09-22-04, 09:42 AM
Yeah, I started calorie counting a few months ago. I measure out everything, and use web resources to look up calorie content. To measure I use the usual measuring spoons and cups, but I also have a small scale. (A beneficial but actually unintended side effect of this has been that I now eat tons of veggies and little meat, because I want to fill my stomach without going nuts with calories.) I also use the web to gestimate calorie usage due to exercising and then add on the number of calories needed to keep my heart and lungs and stuff working, and then based on that I eat only as much to allow for a daily deficit of around 300~500. This lets me eat a lot on the weekends, and I still have one beer with dinner a couple nights a week.
I ride usually 18 miles a day, with a 50~60 mile ride on the weekend (plus one day off), and I spend about a total of 4 hours a week doing situps, pullups, curls blah blah.
I hear ya about the pizza, man. I love to eat (and drink beer) and if I don't think about it I'll eat tons of cakes and sweets and fatty foods. Mmmm-mmmm! And Halloween is coming with all that candy! Candy corn - that's going to be my high GI recovery food after my long rides for the next few weeks!
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