Caloric Intake

[NCFR69]

I HAVE RECENTLY BEGAN BIKING, MAINLY TO KEEP FIT AND LOSE WEIGHT. I AM 5 FT 11 IN AND 245 AND I WOULD LIKE TO GET DOWN TO ABOUT 180. I TRY TO RIDE 30 MILES TWICE A WEEK MAINLY ON THE ROAD. THE TRUE QUESTION IS WHAT DO YOU THINK MY AVG CALORIC INTAKE FOR THE DAY SHOULD BE ? ALSO HOW MANY CALORIES SHOULD I INTAKE ON THE RIDE (AND WHAT SHOULD I EAT / DRINK ON THE RIDE?) TO PREVENT MY BODY FROM EATING UP THE MUSCLE INSTEAD OF FAT? ALSO WHAT OTHER EXERCISES SHOULD I DO? FYI I AM A FIREFIGHTER SO I DO STAY SOMEWHAT ACTIVE AT WORK ALSO.


ANY INPUT WOULD BE APRECIATED

ROB


:fight:

[LittleBigMan]

This is an amazing post.

I had exactly the same thoughts a few years back. While everyone else was thinking "weight loss," I was thinking, "how do I eat right to fuel my cycling needs?"

(I lost weight, anyway. :D )

Also a tough question, but I'd say shoot for about 2200 to 2400 calories on a riding day, plus 40 or more calories per mile of cycling, 100 or less grams protein, less than 400 calories fat and the rest carbohydrate per day. Eat a balanced diet.

Eat well after a ride, but ease off a bit on rest days. Fat: easy does it.

So if you ride 20 miles that day, eat from 3000 to 3200 calories.

Of course, I'm not an expert. But building your body is more important right now than losing weight. Losing fat will happen as you add muscle. It's a process.

Be sure to alternate heavy exercise days with light exercise (or rest) days. The exercise can make you feel invincible, so don't overdo it.

Patience...

:D

[NCFR69]

THANKS FOR THE REPLY TO MY POST. BACK IN 96 I BEGAN TO LOSE WEIGHT I WAS 270 AND GOT DOWN TO 200 EVEN BY WORKING OUT TWICE A DAY. THEN CAME MARRAGE AND A EAT OUT WIFE (NOT JUST THE CHEAP PLACES EITHER I.E. OUTBACK, STONEWOODS, APPLEBEES, ETC) AND I GAINED 45 LB IN 5 YRS. NOW ITS TIME TO GET IT OFF I HAVE A 19 MONTH OLD AND WOULD LIKE TO SEE HER GROW UP. BEING A FIREFIGHTER / PARAMEDIC WE GOTO GUYS WHO DIE OF HEART-ATTACKS AT 37, 38, 39 AND I WOULD LIKE TO SURPASS THAT.

SORRY FOR THE RANT. THANKS AGAIN

ROB

[nathank]

well, i have no number for the calorie intake, but there are formulas i think you can find on the internet... basically a function of weight, fat%, activity and then varies by individual... in short, your muscle tissue requires large amounts of calories to sustain itself which is why weight training also really helps in weight loss b/c you build muscle that then burns calories while you sit or sleep...

i would say for 30 miles rides which i guess last about 2 hours you probably don't need to eat anything on the ride, but then AFTER the ride you should eat a small meal to give your body something to rebuild...

it totally depends, but in general eat a generous breakfast and then make lunch and dinner smaller meals and try not to snack much --- making breakfast your largest meal allows your body to use the calories better... although most people make dinner their biggest meal, but late in the day is the worst time to eat large amounts...

i'm no expert, but as i see it, as long as you're doing some physical activity you will not loose too much muscle, so don't worry about that too much --- or add some weight lifting -- but i don't think what you eat is so much of a factor (assuming you're getting the very basic vitamins and minerals and not starving yourself by just eating a cracker and a salad per day or something)

congrats on the effort and good luck - sounds like the have the right goal and the motivation: staying healthy to see your kid grow up - good luck!