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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 06-13-14, 11:28 PM   #1
Sam10868
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diet changes.

I need to change my diet for weight. Diet for weight for weight lifting and bikes is different. Any suggestions?
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Old 06-14-14, 06:25 AM   #2
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It depends on your actual goals. If you were lifting for fitness the diet won't be that much different it is still calories in vs calories out. If you were competitive lifting and now want to race triathalon or cyclocross then you will have to mainly adjust when you eat and switch to more carbs and not as much protein.
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Old 06-14-14, 11:04 AM   #3
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Diet change for weight loss is a huge subject. I have lsot about 90 lbs over five years by changing my diet. What works for me might not work for you, but here it is.

For me it involved a conscious choice to change my way of eating for life. This is complicated by the fact that my wife and I were both obese, and for five years only one of us has made the choice. I would have lost weight faster, and not hit so many frustrating plateaus if the entire family had been on board. I have been floating around the border of obese and overweight for over six months. If you can get your entire family on board, good. Otherwise, it will take some determination.

I follow what is called the Mediterranean diet. This is often prescribed for people with a history of heart disease, but is recommended for others as well. There is no specific plan for this, just some general guidelines such as; avoid highly processed carbs like sugar and white bread, eat whole grains and starches in moderation, beef and pork only once or twice a week, protean mostly from chicken, fish and beans. More than half of your total calories should come from plant sources.
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Old 06-14-14, 02:10 PM   #4
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I can't stand the phrase, 'Mediterranean Diet'. It annoys me so much.

Please, point out how unified the diet and cuisine is between Portugal, Spain, France, Monaco, Italy, Malta, Slovenia, Croatia, Bosnia-Herzegovina, Montenegro, Albania, Greece, Turkey, Cyprus, Syria, Lebanon, Israel, Egypt, Libya, Tunisia, Algeria and Morocco.
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Old 06-14-14, 03:13 PM   #5
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Eat often, mostly green.
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Old 06-14-14, 04:52 PM   #6
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I can't stand the phrase, 'Mediterranean Diet'. It annoys me so much.

Please, point out how unified the diet and cuisine is between Portugal, Spain, France, Monaco, Italy, Malta, Slovenia, Croatia, Bosnia-Herzegovina, Montenegro, Albania, Greece, Turkey, Cyprus, Syria, Lebanon, Israel, Egypt, Libya, Tunisia, Algeria and Morocco.
It is called that because all of those cuisines share some common elements. Having larger portions of sea food and fresh vegetables, and low processed foods than the ordinary American diet is the hallmark. Get over it. These dietary elements are also common in Central America and parts of Asia, all of which have lower incidences of heart disease than the U.S.

A typical American diet led to obesity and a heart attack in 2008. Since being on the aforementioned diet, I have lost 90 lbs, have much improved triglyceride levels, and do century rides.

I can't stand people from Texas coming here and calling it Cali, but I deal with it.

Last edited by CommuteCommando; 06-14-14 at 04:55 PM.
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Old 06-14-14, 05:47 PM   #7
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I feel like food preparation is as important as food composition when talking about food. Not a lot of overlap between say, traditional French or Turkish food. So following that, I would prefer if language reflected both preparation and composition of food.

Besides, 'less red meat and processed grain with more plants and fish' describes a ton of places not on the Mediterranean, as you say.

It' serially restaurants that have provoked my irritation. 'Sure, I'd love to come and hang out over dinner. What type of restaurant is it?'
'oh, it's a Mediterranean grill'
Gives me virtually no clue as to what will be on the menu! That's what annoys me.

anyway. You seem to have made the change to a healthier diet and lifestyle successfully, with great results. That's something I'm still struggling with, and I find your success is enviable. I hope I can relate similar success in 4.5 years.

P.S. I don't call it Cali. If it makes you feel any better, I have to deal with Texans mis-pronouncing Nevada.
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Old 06-15-14, 06:45 AM   #8
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Hey we don't name the diets we just follow them. I think this post is about the actual foods being consumed not regional food types or the naming of diets. Get over it.
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Old 06-15-14, 07:13 AM   #9
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The system I'm actually currently losing weight fast with is that I don't eat the carbs my body doesn't need. I don't really eat anything more than I actually need but carbs are the easiest to splurge with. If I'm not active on a set day I don't eat more than 200grams of carbs. If I am active I eat 200grams or more of carbs. The rest just follows pretty well with that.

Salads are awesome. And light. And super healthy. Just make a good dressing. Our dressing is usually just some oil and vinegar in a small jar. Maybe something like
1/2 cup canola/olive oil
1/4 cup some sweet vinegar like apple wine vinegar etc.
1-2 tbs. maple syrup or honey
1-2 tbs salty soy sauce
herbs
ground garlic

And just make the salad out of the normal stuff and add chopped chicken breast, mozzarella, crutongs, nuts and seeds
By adding oil and protein to a salad makes it so much more filling.
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Old 06-15-14, 07:37 AM   #10
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We started off biking in 2008, wanting to lose weight and get more fit.

I didn't want to be "on a diet" so we didn't follow any particular plan or gimmick. We generally just ate better and exerted more control over our portion size.

By "ate better" I mean that we tried to live by the rule: "if great-grandma couldn't buy it back in her day, it doesn't count as food." This eliminated most processed stuff, box dinners, fizzy drinks, chain restaurants, artificial sweeteners, etc. The weight came off slowly, but I did lose 50lbs over the next many months.

I hit a plateau at ~235. Honestly, I was happy at that weight. I generally ate what I wanted. I could pig out during the holidays and pop up to 240. I could eat perfectly and get down to 230.

At the start of 2013, doc challenged me to lose 30 lbs or go on meds for life. He recommended South Beach. I initially ignored his advice and used MyFitnessPal to track calories. At the end of a month, I was down some weight, but was miserable. I had a recheck coming up, so I decided to do the intro 2wks of S.B. so I could tell him I tried it and it didn't work. Son of a B- it did. I stuck with it, hit my weight target, avoided the meds. As happy as I was at 235, I'm very very happy at 195.

I was surprised how well S.B. meshed with the "grandma" rule. Today, 14 months after hitting my target weight, I'm still here at 195 and no meds. I have dialed back the S.B. restrictions greatly, and now know what triggers me to balloon up. But I am by no means eating "low carb" in maintenance mode.

I didn't write all this out to try to sell you on S.B. My point is this: we had to experiment a bit to find out what worked with our schedule, our level of activity, and our tolerance for rabbit food. Once we found it, the tumblers clicked into place and we lost weight and gained muscle. Good luck!
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Old 06-15-14, 10:42 AM   #11
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About 8 months ago my wife and I decided to make a change in how we eat. It's not a diet but a change in lifestyle. We got more active and went from a lot of processed and fried food to almost none. We eat tons of veggies and fruit and lean protein. We still eat red meat and pork but a lot of chicken, fish and shrimp. I use MyfitnessPal to track my calories daily. I track my exercise also but don't use the calories from exercise when figuring my daily allowance. My wife uses weight watchers and we've both had success. The exercise is for getting fitter and the changes at the dinner table is for weight loss. If I try to "diet" I think i would rebound back. With this change I think it will stick.

Good luck on your new path!
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Old 06-17-14, 09:49 PM   #12
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MyFitnessPal is working great for me, 48 days in with a 48 day streak, not feeling terribly hungry at any time.

I really just concentrate on the calorie number, not the exact way it all comes out to carbs, fat, and protein. I feel every meal should have some protein, some carbs, and some fat. I did read up on South Beach, never followed it to the T but I do employ the concepts....adding some fat to every meal is one of those concepts.

A few years back I cut from 300+ to 180, then slowly gained it all back, I for sure did not do 300+ minutes of cardio a week back then....and I for sure felt a LOT worse plugging along on a boring "clean" 2200 calories.....there is nothing clean about the waste products from ANY food :-).

MFP is utterly freeing.................I can eat almost anything and stay within my goals...it is all about portions, and I do tend to eat "bad" stuff now and then as a treat, instead of every day :-). But a 1/4 lb with cheese AND a kale salad is not a bad lunch on Friday :-).

Bill
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Old 06-18-14, 09:06 AM   #13
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MyFitnessPal is working great for me
+1

MyFitnesPal is a popular one, but is not the only one. Try some of the others as well. I have used FatSecret and MFP. I currently use Training Peaks because it has better workout tracking. The important part is tracking.

An old bit of conventional "wisdom" is that over weight people are obsessed with food. I disagree with this. When I was gaining a lot of weight it was largely because I was not obsessed. I was on autopilot most of the time, cramming junk into my face with out thinking about it. Diet trackers like MFP work best if you do obsess about everything you eat. They are a great tool for managing that obsession, and keeping it on track.
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Old 06-18-14, 10:40 AM   #14
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+1

MyFitnesPal is a popular one, but is not the only one. Try some of the others as well. I have used FatSecret and MFP. I currently use Training Peaks because it has better workout tracking. The important part is tracking.

An old bit of conventional "wisdom" is that over weight people are obsessed with food. I disagree with this. When I was gaining a lot of weight it was largely because I was not obsessed. I was on autopilot most of the time, cramming junk into my face with out thinking about it. Diet trackers like MFP work best if you do obsess about everything you eat. They are a great tool for managing that obsession, and keeping it on track.
When I did a cut before from 300 to 180 (then gained it all back over 5 years) I tracked with an excel spreadsheet, it was a PAIN to research and add new foods, so I ended up living on baked chicken breast,crock pot roast beef, cottage cheese, raw and cooked broccoli, and brown rice.......during the week now with a tracker like MFP I still fall back on stuff that I have eaten before, especially for my second shift work shift...that is the same/same every day mostly.

But on a whim I can add new things, and plan the whole day in advance if I want to.

Joining an accountability group for June took it to a higher level....at least every 3 days you have to post that for each day you logged everything, met your goals, and exercised at least 20 minutes. I was honestly already DOING most of that, but a rainy day now somehow includes a 20 minute workout of some kind. I'm 99% sure I will join the July one, and stick with it every month.

I am resolved that it might be best for me to log even when I get to the maintenance phase.....it just might be a required maintenance for me just like oil changes in a car, maybe.

Bill
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