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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 03-16-11, 01:52 PM   #1
TysonC
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The five weight loss rules I'm going to follow

I was advised to come up with five simple goals to follow day in and day out to meet my fitness and weight loss goals and reduce the risk of quitting or cheating. My end objective is to get back into law enforcement which I am in no physical condition to try for any time soon. So I came up with these rules. I'd like any advice or criticisms you guys might have.

1. Try to meet my macro nutrient goals every day.

I don't find counting calories amusing. However, I understand that caloric deficit is essentially the only way to lose weight, but I also understand that weight is not exclusive to fat. In fact, most initial number losses are mostly due to loss of muscle tissue and excess water. Since nutrition is such a huge part of effective fat loss and lean muscle tissue development I will educate myself on what my body needs to safely meet my goals and eat accordingly. Essentially this means that if I think I shouldn't eat it, I won't.

2. I will keep myself hydrated.

Originally this rule was going to be a half gallon per day of pure water. But in most hydration calculators this amount isn't sufficient. In fact, most hydration guides I've seen recommend 1oz per pound of lean body mass for active people trying to lose weight. So for me its going to be at least 100 oz a day. Therefore the real goal is around a gallon with at least 1/2 of that being pure water.

3. I will get seven uninterrupted hours of sleep every night.

I've just read too many sources citing insufficient rest as the cause for slow progress and even injury. Our bodies heal when we sleep and working our muscles creates micro tears that do not repair otherwise. There's also a lot to be said for proper hormone levels that can only be met if we have sufficient rest.

4. If the destination is within the zip code I will bike there.

This is weather and logistics permitting (not a lightning storm and if I don't need my truck). I will also be biking to work several days a week when my new bike gets assembled. This will minimally be a 32.4 miles round trip. Hopefully I will be building up to four days per week. Day five is strange hours and I'd rather use it to stock up on clean clothes, food, etc. as we have our own little fortress I can keep supplies at (security).

5. I will do a solid resistance or body weight work out three times a week.

1lb of muscle burns 50 calories per day even when at rest. That being said, a big part of my fitness goals is more visible muscle mass. I am trying to get back into law enforcement and that muscular look is always a good thing at hiring boards. Besides, I want to make my wife go, "ooh, muscley arms!" and swoon over me.

Anyways, anybody have anything to add? Critiques/criticisms?
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Old 03-16-11, 04:17 PM   #2
exile
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Your goals for the most part sound fine.

1. What is your macro nutrient profile? (50% protein, 30% Carbs, 20% Fat). You would need to know what the Macro nutrient profile of the foods you eat to achieve it.
2. Nothing wrong with staying hydrated. Also understand that certain foods will contribute to your goal.
3. Nothing wrong with getting enough sleep. Also understand we don't all need the same amount. Some of us need less, and some of us need more.
4. This one might be the most difficult to follow. There can be a lot of excuses that pop up and prevent you from riding. Things like to cold, to hot, might rain, might get dark soon, etc. Maybe a weekly mileage goal would work out better.
5. Nothing wrong with working out.

All in all it seems like a very manageable plan and best of luck to you. The hardest part is usually staying committed. Maybe have daily goals and stick with it. For example you will write out what your meals will be at each sitting. That you will ride to work on Tues and Thurs. That you will workout with weights on Mon, Wed, and Fri. To ensure you get enough water you will carry a gallon jug with you.

Also, how will you keep yourself accountable? Say you don't workout one day what will happen? Set up something to help keep you motivated. Something like, If I miss a day working out I will watch a chick flick with my wife during that time. Or I will go to bed an hour early or miss my favorite TV show.

Good luck!
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Old 03-16-11, 07:58 PM   #3
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Don't forget to make it fun. When I started, I practiced having fun riding and thinking of it as my play time. It now has become just that. Really helps with the staying committed aspect.
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Old 03-17-11, 11:51 AM   #4
RichardGlover
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For nutrition, my doctors recommended that I get at least 60 grams of protein a day (it should probably be more, but that was a bare minimum) to avoid losing muscle mass. They also recommended, as a bare minimum 64 oz of fluids. And they had me taking multivitamins & vitamin C/D supplements to make sure I was getting the nutrients I needed.

Splitting up eating and drinking, something else they had me do, helps you feel full longer.
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Old 03-17-11, 08:15 PM   #5
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The Walton and Johnson Diet: Eat less, move around more.
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Old 03-17-11, 08:32 PM   #6
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If you're not accustomed to that much activity, figure out a way to build up to it gradually.
If you switch your diet from refined/processed foods to lots of whole grains and fiber, your digestive system may also revolt.
Plan it out and write it down.
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