Join Date: May 2008
Location: Burbank, CA
Bikes: Allez, SuperSix Evo
If you have a fairly normal metabolism, then you are doing sufficient exercise now. If you are new to cycling, you run the risk of overuse injury if you ramp up too aggressively, so be careful about that. Adding 2-3 days of weight training would be great, but again in moderation -- an injury will slow your goal progress. Unless you have never been to a gym, you will not gain much muscle mass training while on caloric deficit, but it will certainly help you keep what's currently hiding under your skin now. Weight loss without gym work will make you skinny-flab.
I went from 215 to 175 in 5 months without really intending to lose much (I'm 6-3 and toned). Your goal is certainly achievable. Here's what I did / do:
Breakfast: half cup quaker rolled oats w/ tbsp granola on top and half cup milk, don't cook it (HTFU and chew!).
Lunch: 6" subway or equivalent (no mayo, oil, crap meat, or dressing), get roughest bread you can find.
Dinner: "normal" portion of chicken, sometimes steak (around 6 to 8 oz), no starch (eat green beans, broccoli, or other veggies... no butter or oil).
Drink only water, ever. OK, on friday have a beer.
Get a sweet craving? Eat fruit. Still have one? Eat more fruit. Seriously, I have real desert maybe once/month and don't miss it if I haven't tasted it in a while. Your sense of taste adjusts to the new way of eating.
Cycling 10-20 hilly miles 7 days/week (I overtrained, now 2x/week getting over tendonitis, yeah sucks).
Weights 2x / week moderate weight, high reps (mainly upper body to complement cycling).
Swim 1 to 2x / week for 30 to 60 minutes.
No sugar workout drinks, gels, juices, as they are not needed.
No pasta, rice, starches, white bread, "extra" fats (oil, dressing, butter, mayo, ...)
Jamaica is great. You'll love it -- try to take a windsurfing lesson while you're there at Sandals.