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  1. #1
    Senior Member Ronno6's Avatar
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    My "Ex-Clydesdale" Diet

    Back in HS I was 6'6" tall and a beanpole at 165#
    In college my playing weight was 180#
    Over the years I have yo-yo'd from 200 up to as high as 270#
    A couple of years ago I reduced to 225#.
    Since then I've bloated back up over 250# again.
    ENOUGH !!!
    Tried many diet themes, but no luck.
    Well, I've hit on one that I can live with and IT'S WORKING !!
    Breakfast: 2 cups of coffee W/(fattening) International delights creamer, steel cut oats w/ a splash of syrup and raisins or other fruit/nuts.
    Lunch: any fresh fruits and veggies I want, as much as I want.
    Supper: a 6" Subway low fat sandwich.
    No beer :-(
    Began on April 19th @ 252.8#
    This morning: 240.0#
    Not too shabby and hunger has not been an issue.
    Been riding every-other-day, usually 25-30 miles.
    My aim is to become an Ex-Clydesdale!
    Not that I don't like you guys or the nickname, I just wanna lose enough to go touring with full gear and have lost enough weight to break even!
    I'll keep y'all posted on my progress.
    Last edited by Ronno6; 05-01-13 at 05:10 AM. Reason: Text amended

  2. #2
    Bulky Bullet Sayre Kulp's Avatar
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    Quote Originally Posted by Ronno6 View Post
    up to as high as 270# oink,oink!
    This made me laugh as I'm only 6'2" and after my big loss, I've been holding steady at a weight higher than that.
    "Obstacles don't like me very much. I make them look bad."

  3. #3
    Senior Member Ronno6's Avatar
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    My comment was insensitive.
    I apologize if I offended anyone.
    It was how I felt at that weight.

  4. #4
    Travelling hopefully chasm54's Avatar
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    Quote Originally Posted by Ronno6 View Post
    My comment was insensitive.
    I apologize if I offended anyone.
    It was how I felt at that weight.
    I doubt if anyone took offence. It's all relative, and depends on your starting point. I'm "only" 6'3" and felt huge at 235lbs, so I absolutely get what you mean.

    Glad the diet is working. You don't seem to be getting all that much protein, though...
    There have been many days when I haven't felt like riding, but there has never been a day when I was sorry I rode.

  5. #5
    Senior Member Ronno6's Avatar
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    Quote Originally Posted by chasm54 View Post
    Glad the diet is working. You don't seem to be getting all that much protein, though...
    I will need to work on that.
    Livestrong indicates that I should get 87g of protein a day.
    The oats have about 9g
    The sub about 18g
    The veggies and fruits have some;I have to research each one individually,
    We eat a lot of cucumbers, mushrooms,green pepper and broccoli, all of which are high in protein.
    Maybe I'll add a boneless,skinless chicken breast at lunch.
    Thanks for the tip.
    239.0 this morning!
    Last edited by Ronno6; 05-01-13 at 06:56 AM.

  6. #6
    Senior Member MRT2's Avatar
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    Congratulations on your weight loss. I have been working on losing weight for 9 months now, and I am 5'9" and started at 288 lbs. Down 43 lbs.

    Yes, at your height and weight, you will lose weight eating steel cut oats, fruit and vegatables,and one 6" Subway sandwich. Over time, you may get bored with eating the same thing every day. And, on days where you ride long, you may not be getting enough calories for your activity level. On days where you ride more than an hour or work out at the gym, you may want to make a protein shake with whey protein to bump up your protein. Anyhow, the key to losing weight and keeping it off is to know how much of any food you can eat without gaining back the weight. You can't eat Subway forever. I use the My Fitness Pal app to keep track of total calories and to watch my nutrition. Even enjoy a beer every now and then.

  7. #7
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    This is what diet I use, and am using it right now because it's easy for me to do as there isn't much thought in what I need to get at the grocery store. Oh and throw in an apple or some veggies here and there for snacks or if I'm extra hungry which happens on my lifting days usually.

    Breakfast: Bowl of frosted mini wheats cereal I just grab a handful which ends up between 15-20 biscuits.
    Lunch: Piece of toast with peanut butter on it (an extra spoonfull of peanut butter on lifting days).
    Dinner: Pasta with meat sauce or a turkey sandwich.

    Right now I'm doing 2 a days on lifting so my usual routine when I'm doing 2 a days is (normally I would only lift once T, Th, Sat if I'm not doing 2 a days)
    Monday, Wednesday, Friday: Run 35 minutes (3.5-4.0 miles) ride my bike if it's nice or take the dog on a walk.
    Tuesday, Thursday: Commute to work (7 miles), Lift at lunch take whey protein after my lifting (30g of protein), Commute from work, Lift before dinner take whey protein after my lifting
    Saturday Lift in morning and evening and take whey protein after each workout, Ride my bike if I feel up for it
    Sunday: Rest or Ride my bike if I didn't ride one day during the week due to weather and it's nice, or if I just feel like riding
    I am Captain McAwesome....true story.
    2013 Fuji Roubaix 1.5 C Road Bike, 1994 Cannondale MTB

  8. #8
    Senior Member CommuteCommando's Avatar
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    Quote Originally Posted by Ronno6 View Post
    Breakfast: 2 cups of coffee W/(fattening) International delights creamer, steel cut oats w/ a splash of syrup and raisins or other fruit/nuts.
    Lunch: any fresh fruits and veggies I want, as much as I want.
    Supper: a 6" Subway low fat sandwich.
    No beer :-(
    This is not bad. The thing you want to avoid is falling into the "on a diet" mentality. Long term, permanent weight loss, IMO, is best achieved through a "eating healthy for life" attitude.

    This is me, and I plan to stick with this for life.

    Breakfast(~4:00 am)-Peanut butter on toast. Coffee w/6g real sugar

    Mid Morning brunch(8:00am) -Two chicken tacos del carbon. I eat this early because that is when the lunch truck arrives, and it eliminates the need to carry food on the bike.

    Noonish-Banana

    ~1-2pm-Granola bar.

    Dinner(6-7pm) grilled chicken or fish w/steamed, grilled or broiled vegies, a little rice or potatoes.

    This gives about 20%-30%-40% prot-fat-carb.

    Total about 2kCal. Figure the amount of Cal burned biking, and add half of that. I will be adding all of it when I reach goal weight. Before a couple of weeks ago I was eating an average of 2400 cal/day, and loosing an average of 1/2 lb/week. Now I'm up to about 2 lb/week
    Last edited by CommuteCommando; 05-01-13 at 08:24 AM.
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  9. #9
    The Left Coast, USA FrenchFit's Avatar
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    FYI- If you drop the oats for breakfast and expand what your eating for dinner you'll more or less be on the Warrior Diet, (book by that name). Simply, fasting (plus coffee,tea) during the day (fruits OK), feasting or eating regularly at night. Lots more flexibility around your supper, obviously. I'm losing 5 lbs a month, energy way up.

    Subway every night for dinner? I can't imagine that's sustainable...

  10. #10
    Bulky Bullet Sayre Kulp's Avatar
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    Quote Originally Posted by Ronno6 View Post
    My comment was insensitive.
    I apologize if I offended anyone.
    It was how I felt at that weight.
    No offense taken, actually. It's just one of the things that has always amused me about this forum. Everybody has a different definition of what is healthy and what is big. There are people under 200 who feel that 180 is just gigantic, and there are those of us who will never see numbers like that.

    Like I said - no offense taken. It just amuses me.
    "Obstacles don't like me very much. I make them look bad."

  11. #11
    Senior Member Ronno6's Avatar
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    No doubt that eating properly in conjunction with exercise is the key to long-term success.
    I tend to easily veer off the correct path if I don't do something very structured, hence my current diet.
    When I was 40 I went on a really strict diet: fasting till supper, then a baked boneless/skinless chicken
    breast, a cup of brown rice and a cup of steamed broccoli and cauliflower, In addition a tossed salad
    w/red wine vinegar. I guess a couple cups of coffee in the morning as well.
    I was riding 20-30 miles a day quite strongly.
    I lost 50# in 10 weeks.
    That was then, this is now. I can't cut out that much food or I really start to drag.
    So far, so good on this one. Not feeling tired, but my riding is not quite up to par.
    Gonna add sliced turkey breast at lunch and a couple glassed of chocolate milk per day in the mix.
    Hopefully, that will help the protein.

    As for Subway every day.............I like them!

  12. #12
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    Quote Originally Posted by Ronno6 View Post
    No doubt that eating properly in conjunction with exercise is the key to long-term success.
    I tend to easily veer off the correct path if I don't do something very structured, hence my current diet.
    When I was 40 I went on a really strict diet: fasting till supper, then a baked boneless/skinless chicken
    breast, a cup of brown rice and a cup of steamed broccoli and cauliflower, In addition a tossed salad
    w/red wine vinegar. I guess a couple cups of coffee in the morning as well.
    I was riding 20-30 miles a day quite strongly.
    I lost 50# in 10 weeks.
    That was then, this is now. I can't cut out that much food or I really start to drag.
    So far, so good on this one. Not feeling tired, but my riding is not quite up to par.
    Gonna add sliced turkey breast at lunch and a couple glassed of chocolate milk per day in the mix.
    Hopefully, that will help the protein.

    As for Subway every day.............I like them!
    Very interesting... the couple times I've lost some real wei9ght in the past few years (hovering around 205 - 215 from 240-ish) have been eating in just this way--for dinner, boneless chicken breast in the oven (wrapped in foil, with bell pepper, green onions, and Serrano peppers...), steamed broccoli/cauliflower/carrots, and a scoop of white or brown rice. Breakfast was a couple hard boiled eggs and coffee. Lunch was a 6" subway (turkey/black forest ham or even tuna) with no mayo...
    "I had this baby hand made in Tuscany, from titanium blessed by the pope. It weighs less than a fart, and costs more than a divorce..."

  13. #13
    Senior Member Ronno6's Avatar
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    Quote Originally Posted by Erwin8r View Post
    Very interesting... the couple times I've lost some real wei9ght in the past few years (hovering around 205 - 215 from 240-ish) have been eating in just this way--for dinner, boneless chicken breast in the oven (wrapped in foil, with bell pepper, green onions, and Serrano peppers...), steamed broccoli/cauliflower/carrots, and a scoop of white or brown rice. Breakfast was a couple hard boiled eggs and coffee. Lunch was a 6" subway (turkey/black forest ham or even tuna) with no mayo...
    Maybe we should start a club ??

  14. #14
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    Quote Originally Posted by FrenchFit View Post
    FYI- If you drop the oats for breakfast and expand what your eating for dinner you'll more or less be on the Warrior Diet, (book by that name). Simply, fasting (plus coffee,tea) during the day (fruits OK), feasting or eating regularly at night. Lots more flexibility around your supper, obviously. I'm losing 5 lbs a month, energy way up.

    Subway every night for dinner? I can't imagine that's sustainable...
    I have essentially the same thing every night, I believe I'm like Ronno6 where structure is easier for me to stick to, and it doesn't really bother me to have the same thing over and over again for I believe my record was almost 3 years of the same dinner because subway was on my way home and you really can vary it up with toppings or the type of sauce you put on it, but I did always have to tell them go easy on the sauce though cause they like to drown the sandwich.
    I am Captain McAwesome....true story.
    2013 Fuji Roubaix 1.5 C Road Bike, 1994 Cannondale MTB

  15. #15
    Senior Member Ronno6's Avatar
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    Much or it has to do with portion control. If there is just a couple spoonfuls of macaroni or augratins left or just one more pork chop..............
    It is just SO EASY to eat too much. I cannot stand to see food head for the garbage can! I'd rather wear it than waste it!
    It is almost impossible to cook for just 2 people any more. If we get 2+ meals out of a dinner menu, it's that "+" that causes the problem.
    With a 6" Subway, when it's gone, you're DONE !!
    Fruits and veggies needn't be limited, and breakfast is pre-portioned.
    Now to get the mix of nutrients correct.

  16. #16
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    Question for all who say "This is my diet" and then list specific items you have for breakfast, lunch and dinner: Is that what you eat every single day without variation?

  17. #17
    Senior Member CommuteCommando's Avatar
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    Quote Originally Posted by indyfabz View Post
    Question for all who say "This is my diet" and then list specific items you have for breakfast, lunch and dinner: Is that what you eat every single day without variation?
    In my case, breakfast and lunch rarely vary. The dinner I listed is typical, but since I do not live alone, and my partner loves processed junk, it is hard to avoid sometimes.
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  18. #18
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    Quote Originally Posted by indyfabz View Post
    Question for all who say "This is my diet" and then list specific items you have for breakfast, lunch and dinner: Is that what you eat every single day without variation?
    It is now, with minor variations. And, for the most part, has been whenever I've been serious about my health/fitness. I can't do "portion control" either--I can start out well-intended, but as the OP stated, feel bad about throwing anything away or just can't help but grab that "one more piece of chicken." So the way I'm cooking now allows for just what I'm eating (chicken breast in foil + veggies for dinner, 6" subway or chicken veggie bowl for lunch, and a couple of hard boiled eggs and a slice of whole wheat with PB for breakfast. I sometimes will sub the PB with Oats. Started doing this on Monday (scale read 241lbs...).
    "I had this baby hand made in Tuscany, from titanium blessed by the pope. It weighs less than a fart, and costs more than a divorce..."

  19. #19
    Senior Member
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    Quote Originally Posted by Erwin8r View Post
    So the way I'm cooking now allows for just what I'm eating...
    But can't you do that without eating the same thing every time? For example, how about some fish or turkey or even a pork chop instead of chicken a chicken breast night in and night out. Just purchase and prepare a certain amount. When it's gone, it's gone. I guess I don't understand. It seems as if you are saying if "I cook anything other than X I will make too much food and over eat." If you can cook one chciken breast why can't you cook a single serving (6 to 8 oz.) of something like striped bass?

  20. #20
    Senior Member
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    Quote Originally Posted by CommuteCommando View Post
    The dinner I listed is typical, but since I do not live alone, and my partner loves processed junk, it is hard to avoid sometimes.
    That must be difficult at times. I am lucky to I live with a partner who, like me, eats very little processed food. And she's makes killer salads. Even when we eat out, which is usually twice weekly, we don't go to places that serve processed food.

  21. #21
    Senior Member CommuteCommando's Avatar
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    Quote Originally Posted by indyfabz View Post
    But can't you do that without eating the same thing every time? For example, how about some fish or turkey or even a pork chop instead of chicken a chicken breast night in and night out. Just purchase and prepare a certain amount. When it's gone, it's gone. I guess I don't understand. It seems as if you are saying if "I cook anything other than X I will make too much food and over eat." If you can cook one chciken breast why can't you cook a single serving (6 to 8 oz.) of something like striped bass?
    A well balanced diet requires a certain amount of variety. The notion that we need huge variety in our diet is a product of marketing. I do not get bored eating peanut butter for breakfast five times a week. I would eat it seven times a week if the wife didn’t insist on eating breakfast out on weekends.

    The !ko San people of the Kalhari, until they were rounded up and “civilized” about 30-40 years ago, got about 80% of their daily calories from Mongongo Fruit, and Nuts (both the fruit and nut of the Mongongo tree are edible). This would be supplemented by small game animals, roots, and maybe once a year, a giraffe. They thrived and and little or no health problems from diet, until they became “civilized”.

    I do not eat pork. I rarely eat beef. There are some who say that “but beef has proteins you cannot get from other sources”. This may be true, and for the sake of argument, let’s stipulate that it is. Should the zoos start feeding hamburger to the koala’s? Beef has nutrients that cannot be found in eucalyptus leaves, which is all koala’s eat in the wild. We can get all the variety we need from relatively few foods. (No, I am not advocating a eucalyptus diet. We are not koalas.)

    Today we are faced with variety that our grandparents never dreamed of. If they had, it would have induced nightmares, since so much of that variety is overly processed crap.
    Last edited by CommuteCommando; 05-02-13 at 01:13 PM.
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  22. #22
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    Quote Originally Posted by indyfabz View Post
    But can't you do that without eating the same thing every time? For example, how about some fish or turkey or even a pork chop instead of chicken a chicken breast night in and night out. Just purchase and prepare a certain amount. When it's gone, it's gone. I guess I don't understand. It seems as if you are saying if "I cook anything other than X I will make too much food and over eat." If you can cook one chciken breast why can't you cook a single serving (6 to 8 oz.) of something like striped bass?
    I totally hear ya', and I love fish (and steak, chops, etc.), so I will substitute fish once in a while, but for the most part, I really like the chicken and it works for me most nights. And I guess I should add--I will cook up a chicken soup a couple times a month, and maybe a beef stew...
    "I had this baby hand made in Tuscany, from titanium blessed by the pope. It weighs less than a fart, and costs more than a divorce..."

  23. #23
    Senior Member Ronno6's Avatar
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    Week 2 saw a net drop of 3.8#, down to 239.0
    The unseasonably rainy weather here in Florida has kept me of the bike since Wednesday.
    Sure, it does rain in Florida, but these have been all-day events.
    I have found that, for the time being anyway, no exercise means no weight drop.
    I'm tempted to uncover the old Soloflex machine!

  24. #24
    Senior Member Ronno6's Avatar
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    Progress continues.
    This morning's weight 235.6.
    This week's loss: 3.4
    Total 3 week loss 17.2
    An interesting trend has developed: My post-ride weight one day is the rising weight the next morning.
    And my riding, though not particularly fast, has become less tiring and distances have been increasing.
    All in all, I am comfortable with the diet. I have added milk and turkey breast slices as
    sources of additional protein.
    Onward................!!!!
    Last edited by Ronno6; 05-10-13 at 06:11 AM.

  25. #25
    Senior Member WonderMonkey's Avatar
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    Quote Originally Posted by Ronno6 View Post
    My comment was insensitive.
    I apologize if I offended anyone.
    It was how I felt at that weight.
    People here are able to poke fun at themselves, I don't think anybody was that offended. I don't think we have to walk on egg shells around here.

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