Prior to this year, I have been gaining about 5-10lbs of weight a year. In January, I set a goal to reduce my weight of 220lbs to 200lbs and get six pack abs. To attain this goal, I started using fitday, a free diet and exercise log site.
Although prior to riding, I was exercising 30-40 minutes 5 days a week, my weight stopped dropping when I got to about 205lbs. Then I started riding my bicycle to work two days a week. After only 3 days of riding, my weight started dropping again. This weight loss occurred even though I increased my calorie intake on my riding days to 4500 calories. So, for anyone interested in losing weight I would highly recommend fitday. If you log your food intake, your weight, and your exercise, it is easier to lose weight and see the results over time.
I started at 6'4" 220lbs. Today, I am very close to 200, and I am developing the six pack.
To maintain my weight, I am eating about 3500-4500 calories on my riding days. However, I am still losing weight. On my days when I do not ride, I still eat about 3000-3500 calories which is about two times what weight watchers who are shorter get.
Here is a link to my diet.
I love cycling. You can eat like a horse and still loose weight. It is great.
You can see I eat like a horse.