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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 10-14-09, 08:04 PM   #1
mcompton1973
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Weight loss plan? What do you do?

Just curious as to what weight loss plans you use?

weight watchers?
paleo diet?
Atkins?

Just wondering some ideas as to what you use and if it works.

thanks/
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Old 10-14-09, 09:06 PM   #2
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Calorie Counting. It just plain old works.

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Old 10-14-09, 09:13 PM   #3
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I just try to eat a lot of fruit / veggies spread out during the day, 25-45 almonds spread out during the day mixed with organic granola and walnuts and dried cranberries and blueberries. Egg whites 3 days a week and milk twice a week with breakfast non egg days I eat plain oatmeal with a drop of honey. Apple or bananas diced/sliced are a great addition to a bowl of oatmeal. I snack on carrots, celery, and broccoli during the day and for dinner I eat fish / beans / tofu for my additional proteins.

I try to eat twice between breakfast / dinner and split the sub meals over a long period, 1/4c of mix every 2 hours seems to keep the metabolism running decent avg is 1900-2000calories. On riding days I will usually eat a lot more calories / carbs something around 3.6k calories. Seems to work fine as long as I carefully choose which foods to get my calories from.

14th week and so far and I've been pushing a steady 12-15lb a month loss, probably could be a lot higher if I did not slack so much in the beginning but hey I'm averaging 3-5lb a week now and it sure does feel great. Down 11 pounds so far for the month of Oct so It's looking hopeful to finally hit my goal of 20lb/month.

Just some food for thought.
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Old 10-14-09, 09:28 PM   #4
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I just gain weight, and ride my bike
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Old 10-14-09, 09:38 PM   #5
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What worked for me was just portion control. First I decided not to have any seconds and limit snacks between meals. Then I cut down on the size of portions I ate (especially dessert). I also established a rule of eating veggies and fruits first every meal. I tried to avoid junk food. Then I cut out dessert after lunch every day. It worked for me, I went from 230 to 185, most of that was in a couple of months (actually a little too quick as I look back on it).
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Old 10-14-09, 10:04 PM   #6
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Physique Transformation from/by Precision Fitness in Colorado Springs CO

Bart Hanks and Rick Rooney are awesome dudes who know what is up.

www.physiquetransformation.com be prepared NOT to be hungry
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Old 10-14-09, 10:08 PM   #7
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move more, eatless and
www.fitday.com

no affiliation, etc.

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Old 10-14-09, 10:25 PM   #8
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Eat sensibly and climb with guys that weigh 70 lbs less than you. Always works for this fat pony!

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Old 10-15-09, 03:44 AM   #9
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This works for some people, and is easy: http://www.nosdiet.com/

And it's free. I'm not sure how well it fits with a high intensity exercise lifestyle though.
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Old 10-15-09, 04:47 AM   #10
rthomse
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Weight watchers works for me. As long as I follow it !
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Old 10-15-09, 06:12 AM   #11
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Ride a lot more, eat just a little more. Only 120 miles a week and I am now losing about 2 pounds a week with no other effort. No change in diet. Still eating nachos and Taco Bell and eating a second dinner if I am hungry at 8:00. I can't get to sleep when I'm hungry. I do avoid buffets. 235 down to 218.5(NOT OBESE) this morning. Immediate goal is 200 by Thanksgiving which is only possible if I keep the riding up even with global cooling going on. Overall goal is 180 which is upper bound of "normal" for 6'.
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Old 10-15-09, 07:32 AM   #12
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The flu. I had it mid February of this year and basically lost my appetite for 2 weeks. I lost about 5 pounds and thought this is it. I need to keep this going. Around the same time, Lent started up and I gave up eating out for 40 days. I lost even more weight. After that, my wife joined weight watchers and I decided I'd do it too. Since then I've lost almost 80 pounds. I absolutely love WW. It's not a diet. This is my life now and it's great. It doesn't even feel like I'm dieting.

As far as exercising, I vary it up month to month. This month I'm doing the following:

Monday - Weight Training (Arms) / 30 minutes on the bike (25 to 27mph) / Couch to 5k Training (Jog/Walk 3 miles)

Tuesday - Weight Training (Chest) / 5k on the treadmill

Wednesday - Weight Training (Legs) / 30 minutes on the bike (25 to 27mph) / Couch to 5k Training (Jog/Walk 3 miles)

Thursday - Weight Training (Back) / 5k on the treadmill

Friday - Weight Training (Shoulders) / 30 minutes on the bike (25 to 27mph) / Couch to 5k Training (Jog/Walk 3 miles)

Saturday - 5k around a local track

Sunday - Usually biking or a nice walk with my wife

I'm averaging a loss of 10 to 11 pounds per month.
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Old 10-15-09, 07:47 AM   #13
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Weight watchers works for me. As long as I follow it !
Me too! I'm down about 20 pounds so far.
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Old 10-15-09, 07:55 AM   #14
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Cut back to 1800 calories a day. No soda, lots of water. Small portions. Exercise. I lost 65 pounds in 8 months last year. From 210 to 145.
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Old 10-15-09, 09:01 AM   #15
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Burn more calories than you take in.

That will work always. Even if you live on a steady diet of candy and cookies (not that I recommend doing that).

I have been slacking off recently and have probably gained a few pounds back, but when I was determined about it, I was eating 1800 calories a day and exercising 30 minutes - 1 hour a day, with long rides on Saturdays (4-5 hours). I was losing a consistent 2-3 pounds a week.

Be wary of any "diet" that lets you lose a ton of weight fast. They never seem to work in the long term.
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Old 10-15-09, 09:14 AM   #16
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Dr. McDougall / Dr. Barnard's program. I went Vegan June 2008. You still have to watch your fat intake. When I first started I dropped from 275 to 230, then started letting the fat slip back into my food - yes oil from veggies is still fat and has the same fat calories as animal fat. My wife had a hip replacement in July and last winter I kind of sat around with her since she couldn't do anything and my weight went back to 257. I'm back to 248 and working on bringing it down again.

I'm a Type 2 diabetic and have been for 10 years. Going Vegan has got my sugar under control with contant readings fasting readings around 115 when I used to be 160 before going Vegan. Also my cholesterol had dropped back to normal and I don't even need meds for it anymore. And I'm taking less diabetic meds too.

Not to mention my food bills are a lot less.

I've done a lot of research on the subject including the China Study and other materials. But I don't try to force it on anyone else, I'm not doing it for the animals, I'm doing it because it's working for me.
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Old 10-15-09, 09:25 AM   #17
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Dr. McDougall / Dr. Barnard's program. I went Vegan June 2008. You still have to watch your fat intake. When I first started I dropped from 275 to 230, then started letting the fat slip back into my food - yes oil from veggies is still fat and has the same fat calories as animal fat. My wife had a hip replacement in July and last winter I kind of sat around with her since she couldn't do anything and my weight went back to 257. I'm back to 248 and working on bringing it down again.

I'm a Type 2 diabetic and have been for 10 years. Going Vegan has got my sugar under control with contant readings fasting readings around 115 when I used to be 160 before going Vegan. Also my cholesterol had dropped back to normal and I don't even need meds for it anymore. And I'm taking less diabetic meds too.

Not to mention my food bills are a lot less.

I've done a lot of research on the subject including the China Study and other materials. But I don't try to force it on anyone else, I'm not doing it for the animals, I'm doing it because it's working for me.
Been vegan for 5 years myself. I live off McDougall's soups during the work week...

Not sure about the food bills things though. Around here eating vegan costs 2-3 times as much as being an omnivore. Hard to find a lot of foods without some sort of animal-derived ingredient in them. We also avoid HFCS so that is a challenge too...
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Old 10-15-09, 09:37 AM   #18
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Been vegan for 5 years myself. I live off McDougall's soups during the work week...

Not sure about the food bills things though. Around here eating vegan costs 2-3 times as much as being an omnivore. Hard to find a lot of foods without some sort of animal-derived ingredient in them. We also avoid HFCS so that is a challenge too...

I have yet to find any McDougall's foods at local stores. I just eat veggie stir fry with brown rice, veggie & cabbage soup with V8 as base, veggie chili with beans, cubed potatos with broccoli and cauliflower, whole wheat spaghetti with marinara sauce & mushrooms, etc... Yes, if I buy a lot of soy products like hamburger patties / meat substitutes or Amy's prepared foods the food bills start climbing, but potato's, beans, spaghetti and rice are pretty cheap otherwise. I stick with veggies that are in season or esle go to Costco and buy the large bags of frozen veggies.
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Old 10-15-09, 10:05 AM   #19
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Burn more calories than you take in.
This is what I've been doing! I use the "LoseIt" app on the iPhone to track every calorie I eat. If I don't know how many calories something contains, I don't eat it. In addition, I ride 100-150 miles/week: 10-15 miles/day 3-4 times during the work week, then 1-2 longer rides on the weekends.
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Old 10-15-09, 10:27 AM   #20
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This is what I've been doing! I use the "LoseIt" app on the iPhone to track every calorie I eat. If I don't know how many calories something contains, I don't eat it. In addition, I ride 100-150 miles/week: 10-15 miles/day 3-4 times during the work week, then 1-2 longer rides on the weekends.

I have been doing the same, loseit and riding, effortless so far and 40+ pounds lost.

Don't you find LoseIt cycling calories a little too optimistic?
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Old 10-15-09, 10:46 AM   #21
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Calorie Counting. It just plain old works.
+1

On June 7 I was 287. I started counting calories using Daily Plate at livestrong.com, which makes it very easy. I cut my intake from about 3500/day to around 1700/day, bought a new bike and started riding about 100 miles/week. As of today, I'm at 233 and have over 1600 miles on the bike.

I think there are two keys to my success: first, I found the motivation I needed to do it, second, keeping an honest and accurate log of the calories I eat. It's been remarkably easy thanks to those two things.
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Old 10-15-09, 10:59 AM   #22
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Tracking intake vs. expenditure with Keyoe Diet & Exercise software and Polar F4 HRM.
Quit alcohol. Not just beer; all of it.
Switched to a mostly raw fruits & veggies diet from breakfast to mid-afternoon.
Eat less, but more often.
Drink more water.
"Ride lots" is good advice only if you're maintaining the intensity (at least for me.) I was riding at least 125 miles weekly and not losing any significant bodyfat percentage. I looked at my workout logs and realized that all my riding was essentially at a mild intensity rating. I wasn't pushing myself during my commute (the majourity of my weekly miles), and on the weekend I would go and crank out a 9 hour century. I started thinking back to high school xc-running workouts and how we trained for speed over distance: Repeated quarter sprints, kilo sprints, hill sprints, all done with little recovery time, or a low-intensity recovery but still running. I've translated this to my commute and I do flatland kilo sprints with rolling recovery on my way to work and a few days/week I'll work in hill sprints or just massive elevation gain (1000' per 10 miles) climbing workouts on the way home.
I've gone from 260 with a 44" waist to 225 with a 37" waist in the past 4 months.
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Old 10-15-09, 12:19 PM   #23
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Don't you find LoseIt cycling calories a little too optimistic?
I think it depends quite a bit on where you ride...

LoseIt seems to have more conservative calorie estimates than any of the cardio machines at my gym, my Polar heart rate monitor, or my Garmin Edge 705. That said, I wouldn't be surprised if there was quite a bit of error in LoseIt's calculations. I know, for example, that it feels like I'm working a lot harder to maintain an average speed of 15.9mph than 14.0mph, but LoseIt gives the same calorie estimate for both speeds.

I've compared LoseIt's numbers to the calorie calculator at noping.net, which most people seem to think is reasonably accurate, and the numbers are often pretty close. I think this is because most of my routes include a moderate amount of climbing, which translates into more calories burned. If I ride a completely flat route, LoseIt seems more likely to over-estimate the amount of calories used.

I don't worry about this too much, though. I set my weekly weight-loss target at 2.0lbs/week, which gives me a pretty conservative calorie intake. If I only lose a pound or one-and-a-half pounds rather than two, I don't worry too much. As long as the number on the scale keeps getting smaller, I'm happy...
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Old 10-15-09, 01:48 PM   #24
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I don't have a weight loss program that works. So, after trying Weight Watchers, Atkins, South Beach, calorie counting, carbo counting, cabbage diet, egg diet, fasting, Jenny Craig, Nutrisystem and some others I forgot about, I'm going to have the lap band procedure. My first appointment for pre-surgery stuff is 10-26. It's not as drastic as gastric bypass and is reversible in case I like being fat better.
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Old 10-15-09, 01:55 PM   #25
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I have yet to find any McDougall's foods at local stores. I just eat veggie stir fry with brown rice, veggie & cabbage soup with V8 as base, veggie chili with beans, cubed potatos with broccoli and cauliflower, whole wheat spaghetti with marinara sauce & mushrooms, etc... Yes, if I buy a lot of soy products like hamburger patties / meat substitutes or Amy's prepared foods the food bills start climbing, but potato's, beans, spaghetti and rice are pretty cheap otherwise. I stick with veggies that are in season or esle go to Costco and buy the large bags of frozen veggies.
If you have a Ukrops around you, they carry McDougalls.

You can also order them from Pangea - http://veganstore.com/vegan-food-ite...onvenient.html
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