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Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

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Old 02-04-09, 01:05 PM   #1
VA_Esquire
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I want to do a triathlon in the summer...

So I am trying to cut fat and weight off my body so that by mid summer I will be able to compete in a Duathlon or maybe even a Triathlon. I use to be very much in good shape and played numerous cardio oriented sports. Now being in college I havent been so healthy oriented and been to my fair share of parties. I am asking for your knowledge and to help me create not only a diet and exercise regiment, but would greatly appreciate it if you could critique a diet and exercise my friend gave me.
Here are my body stats that I just took today....Not the best to hear:
Weight- 206
Height- 5'10
Body Fat %- 22.2% (much heigher than I was told....)
Waist (Navel)- 37 inches (very shocked due to my jeans are a 32x30)
Waist- 32 inches
Chest- 43 inches
Neck- 16.5 inches
(Will post a pic later on once I have a chance)


Exercise
Monday- Chest, Abdominals
Tuesday- Biceps/Triceps, Calves
Wednesday- Cardio
Thursday- Legs
Friday- Back, Forearms
Weekend- Cardio

BREAKFAST
2 cups cooked oatmeal with
2 tablespoons flaxseed oil and
2 scoops protein powder
MIDMORNING SNACK
High-protein sports bar
LUNCH
2 small potatoes
6 oz. chicken breast with salad and
2 teaspoons of olive oil
MID-AFTERNOON SNACK
2 small bananas
2 oz. pecans
2 scoops protein powder with
2 cups water
DINNER
2 cups basmati rice
8 oz. salmon with salad and
2 teaspoons olive oil
Assorted non-starchy vegetables
(spinach, mushrooms, broccoli,
tomatoes)
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Old 02-04-09, 01:16 PM   #2
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More cardio in that routine, and cut back some of the quantities in the diet.

2 cups of oatmeal for breakfast? How about 1 instead?
1 potato with lunch
1 banana instead of 2 for that afternoon snack.
3/4 to 1 cup of rice with dinner and cut the serving of salmon in half if you're also having veggies and a salad.

That routine listed above is more like what you'd see for weightlifters in the off-cometition season, when you're not worried about gaining some excess weight but you're putting in mad hours of heavy lifting.
To cut back on weight, lower the carb count, keep the protein and a reasonable level of fats. Remember, a no-carb diet isn't healthy for most people, just like a no-fat diet isn't good either. Especially as an athlete, you'll need both to function properly.

(I'm 6'6", weigh 250 pounds, and even I don't eat as much as what's listed in that dietary regimen)
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Old 02-04-09, 01:26 PM   #3
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What Clifton said.

If you are looking at shedding weight, I'd do 2 days of strength training (including core work - abs/back) and up the cardio.

Especially if you want to do a tri - you'll need to spend lots of time swimming/biking/running. If the running is too hard right now, start with the swimming & biking, and do some walking.
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Old 02-04-09, 01:48 PM   #4
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How long of triathlon?

How much swimming do you currently do?

A half mile swim is not a walk in the park unless you know you can swim it. Then add in all of the other participants and see how much harder it will become as they try to swim over you and pull your legs to get you out of their way. I ran an event called a Splash-N-Dash at my YMCA where we only swam 200 yards and then ran two miles. I can tell you that we had someone almost not finish the short 200 yard swim. I had a lady that has over 500 miles in our pool, almost have a panic attack, and switched to the breast stroke to calm down and finish her swim.
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Old 02-04-09, 02:16 PM   #5
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I only cycle 50 miles a week on a fixed gear cycle going roughly 14-15mph.
I have started to run 3 miles every morning,but the swimming....well, thats different. Im to self-conscious about my weight to be shirtless definitely being the only pool round here is at a military base with a bunch of athletic air force guys. So I am scratching the exercise and diet routine and wondering if this forum could help me make a better one that would help me be in much better shape for a triathlon in April.
Here are the details of the race:
April 26th
300 Meter Swim
25K Bike
5K Run

The area is up in the mountains (Lynchburg, VA to be exact) so their will be some, not alot, of hill climbs. Any help will be greatly appreciated and will help me achieve my goal.
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Old 02-04-09, 02:23 PM   #6
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go to www.beginnertriathlete.com
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Old 02-04-09, 02:37 PM   #7
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I would love to do a triathalon, I swim like a fish, ride like the wind but plod on my feet. Actually I use to love running but my right leg goes numb from my knee down, old hunting injury, tore some stuff up in there falling out of a tree. I try to run and take it nice and easy but within a month bamb leg goes to sleep. Have fun I'll be routing for ya.
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Old 02-04-09, 02:55 PM   #8
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Holy food intake batman!

Take just about everything you’re eating and divide by 2, some by 4. You don't need that much protein. Your body cannot process it all anyways. Don't forget that protein powder you take adds calories. If you want to loose weight, drop the powder altogether and divide by two. You body can only process so much at a time, the rest makes expensive poo.
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Old 02-04-09, 03:16 PM   #9
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You are definitely doing a diet and an exercise routine for building up... not trimming down. The opposite of what I would expect of a triathlete.

In general 3 or 4 ounces of protein per meal is enough. The rest is just providing calories that need to be burned.

Also, I am assuming what you have provided is a sample, and that you don't expect to eat exactly the same thing day after day after day after day after day... it WILL get old very quickly. If this is your exact plan for every day, I would suggest in addition to the previous suggestions others have provided, that you consider adding some variety, or you are going to be off of your program very quickly anyway.

Also, as far as the fluid intake, if all you are taking in is the 2 cups on your list, it is too low.
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Old 02-04-09, 03:16 PM   #10
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Thank you for the help! The eating was given to me by a friend.....Im very new to this so I just went with the idea.
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Old 02-04-09, 04:11 PM   #11
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I am very self conscious also, but people really don't care if you tell them what you are wanting to do. You don't have to be shirtless to swim at first either, but it is better swimming. We allow people to swim in shirts in our pool, but most don't. We have some VERY overweight people also.
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Old 02-04-09, 04:21 PM   #12
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Two suggestions:

1) Buy a copy of "Slow Fat Triathlete" by Jayne Williams. Or, if you want to be Hardcore, buy one of Joe Friel's training books.

2) Start using The Daily Plate to track your meals and figure out your daily calorie goal.
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Old 02-04-09, 04:33 PM   #13
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You need to up the cardio (including a mix of swim/bike/run) as others have said, and cut down on the weights. You can do weights and train for tris at the same time, but that assumes a decent base level of fitness. otherwise, you will probably be doing some overtraining, and end up hurting yourself rather than helping.

As some have mentioned, check out www.beginnertriathlete.com as well as www.slowtwitch.com for more advanced techniques and stuff. There are plenty of blogs on the web (including mine) with various different training regimens.

"Slow Fat Triathlete", as was mentioned, is actually a really funny book, and a good read. There are plnety of other tri books out there as well, including the Complete Idiots Guide to Triathlons. I found them to be helpful in giving me a good idea of what to expect for my first tri.

Good luck!

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Old 02-04-09, 09:50 PM   #14
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Originally Posted by sstorkel View Post
Buy a copy of "Slow Fat Triathlete" by Jayne Williams. Or, if you want to be Hardcore, buy one of Joe Friel's training books.
+1 on the books.
Doing my 1st sprint tri May 31st in PA. Currently 5'10" 245ish and decreasing.

Train like a scientist
Race like a madman
And post-race Party like an animal !!

Best of Luck!!
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Old 02-05-09, 05:56 AM   #15
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I have multiple Friel books. They are a good read and you will have to adapt to your schedule. Not everything is made the same for every person. My weeks of available training time are different each week. As an example today, I am up by 4:20 and to work before 5:00. By the time I am out of work, I will referee for at least two hours of basketball, then immediately leave and go to my daughter's basketball game, and then go home to bed. Not sure when food will enter the picture, but I will get a lot of water. Absolutely no running, biking, lifting, swimming or other cardio work. I only got in 10 miles on my bike yesterday because of a similar work schedule and daughter's car not working properly, and wife's help. I carry a gym bag with multiple clothes in it for today, but no work out clothes.

Training will be your schedule. They will talk about training and then getting some immediate sleep. That might be ok for an athlete that is getting paid to work out, but not so OK for 45 year olds with work schedules. Do the training that will work on your schedule.
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Old 02-05-09, 10:05 AM   #16
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If you're planning to do a tri you should get in the pool NOW. Swimming is a technique-limited sport and you will need to have some upper body muscle endurance. You may be self-conscious but as long as you don't interfere with anyone else's workout and have no annoying habits, most people will respect you for your efforts. You can just drape a beach towel over your shoulders on the deck until you get poolside if that helps you feel less conspicuous.

I've been involved with US Masters swimming since 1991 and I heartily recommend it if a club is available in your area. I've seen a lot of Clyde/Athena swimmers come across the deck. That includes me - I can only keep my weight down with a lot of exercise. My team is diverse with beginners who struggle to swim 25 yards up to national caliber former collegiate swimmers. Our coach enjoys helping people improve their technique so we do a lot of drills. Workouts are varied and interesting, not just mindless lapswimming that reinforces bad habits. With swimming, it's hard to tell what you are doing wrong without competent feedback from someone else.

Also, with proper swimwear you will swim easier and faster. Baggy stuff makes it hard to get a "feel" for the water and it is dead weight when wet.
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Old 02-05-09, 12:43 PM   #17
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I agree with the above. If you can find a YMCA, you might also find a similar group.

Get in the water as soon as possible.
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Old 02-05-09, 02:12 PM   #18
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Find out and count up the calories for those foods that you're looking to eat. I use fitday.com to track and manage my calories. They have tons of foods and stats in their databases but I like to put in the true stats right from the labels of the products I'm using, it's a pain at first but once they're in, they're in forever.

From the looks of it, I agree with the posters that are advising you to cut the amounts in half on most of the things you have listed, but again, the more informed decision is one that's made knowing how many calories all that stuff totals up to. Also, I agree on upping the cardio, you're not training for a weight lifting event so why lift weights so many days per week in a similar fashion to a body builder? Plus if you're in a calorie deficit each day (as you should be if you're cutting weight) you will likely not be able to build much muscle, you're really trying to keep what you've got while losing your extra chub. Go with 2 days of total body weight sessions and do cardio the rest of the days (I still like to do cardio on lifting days if time allows).
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Old 02-05-09, 02:23 PM   #19
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Find out and count up the calories for those foods that you're looking to eat. I use fitday.com to track and manage my calories. They have tons of foods and stats in their databases but I like to put in the true stats right from the labels of the products I'm using, it's a pain at first but once they're in, they're in forever.
One of the nice things about The Daily Plate is that the food database is shared and search works well. This means that in most cases, someone else has already entered the label information for the thing you're about to eat. Finding the exact label that matches your portion can sometimes take a couple of clicks, but once you find the correct one it will show up on your "What I Eat Often" list so you can quickly use it again. Overall, I find TDP is a bit easier to use than FitDay for diet analysis.
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Old 02-05-09, 06:05 PM   #20
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i too want to do a tri this year. right now i am doing 4 to 5 days of cardio. i go to the local Y and in the mornings i am in the pool. right now i do a 1/4 mile of various strokes since i cannot come close to using a front crawl for even most of it for now. then for my personal motivation i will do sprints and have someone time me. after is breakfast and work/ lunch. after work is 30-60 minutes on the treadmill and a hour on the bike. then finally dinner.

4-5 days swimming 45 min- 1 hour
3-4 days run/walk 30-min-90min
3-4 days bike 60 min

that amount of time is not different than what i was spending on the bike in the summer. just instead i have things a bit more spread out. there is some weight training in there but like the summer i am mostly basing my workouts around cardio. personal preference.


Quote:
Originally Posted by VA_Esquire View Post
I only cycle 50 miles a week on a fixed gear cycle going roughly 14-15mph.
I have started to run 3 miles every morning,but the swimming....well, thats different. Im to self-conscious about my weight to be shirtless definitely being the only pool round here is at a military base with a bunch of athletic air force guys. So I am scratching the exercise and diet routine and wondering if this forum could help me make a better one that would help me be in much better shape for a triathlon in April.
Here are the details of the race:
April 26th
300 Meter Swim
25K Bike
5K Run

The area is up in the mountains (Lynchburg, VA to be exact) so their will be some, not alot, of hill climbs. Any help will be greatly appreciated and will help me achieve my goal.

as for the swimming part. i prefer not to go shirtless for the same reason. i just wear a base layer/compression shirt while i am swimming. its skin tight but less revealing then shirtless. also it wont have as much drag as a normal shirt with the added benifit of keeping the excess mass in place as you swim
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Old 02-06-09, 08:02 PM   #21
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Okay so I changed everything and took into consideration the information you all have given me. I have started to go to the gym and cycle 20 miles a day (20mph for an hour) and running 4 miles. Might not sound like alot now, but hopefully once I start getting use to it, I can up the numbers. The swimming I havent gotten to yet, still need to go out and buy swimming gear...havent gone swimming in ages.
My mum just randomly bought a treadmill and I have an indoor trainer so at night I can workout when I get bored (which happens alot).
Thank you again for the information and ideas! I am looking into getting a personal trainer, but being in college and not having alot of money it is pretty hard.
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Old 02-06-09, 11:32 PM   #22
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Pool work. You will be amazed how hard it is at first and how quickly you can get to a mile without stopping.
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