chalk me up for about 145 at a bf of 6-7% thank you

Hah!

Timely thread, as I just started a food diary to keep track of these things following putting back on 5kg on holiday:

https://spreadsheets.google.com/ccc?...thkey=COPx4NIG

Most likely will race a crit tomorrow night so will need to have a more substantial lunch!

Aiming to lose most of the weight as quickly as possible then maintain leading up to December (my goal race).

I must say - keeping a food diary is great motivation to keep to a plan. Nearly had another piece of licorice last night! ;-)

Just finished the rest of the bag of peanut m&m's for breakfast and I'm going out tonight to watch the Phillies game, I am sure I will be up a lb or two tomorrow, sigh.

Do you have a coffee pot or hot water heater or microwave at work?

If you do, buy a huge thing of instant oatmeal. That's breakfast for you from now on.

Even I don't eat peanut m&m's for breakfast. Ew.

peanut butter m&ms >>> peanut m&ms

sounds like reese's pieces

Peanut M&Ms are amazing...but I couldn't imagine them for breakfast.

On another note, I've never really eaten eggs (I always just "didn't like them"), but I've been having egg and cheese omelets with my breakfast. They are really good and seem to keep me full for longer than normal.

theyre better than reeses though

Taste-wise or better-for-you-wise?

taste

i cant imagine theres a significant nutritional difference

Yup, I usually eat low sugar apple and cinnamon oatmeal for breakfast, sometimes with a scoop of PB or a hard boiled egg. We have a microwave and coffee pot, but no sink, don't ask.

My old job had an almost full blown kitchen, I'd make egg whites and ham for breakfast often.

Peanut m&m's, reeses pieces, peanut butter m&m's, reese cups, I love them all but don't usually eat them. I caved.

I can eat anything at any time of the day, doesn't matter. Going to wegmans for lunch now, think I'm gonna get spicy tuna roll. But tonite will be beer and probably bar food for the Phils game, meeting another racer so hopefully we can keep the food to somewhat healthy choices.

i usually have a small frappucino first thing.

and then immediately hop on my bike for my 12 mile commute.

its got a bit of sugar (no big deal right before ia ride) but low fat with good protein and calcium

and of course caffeine

once i get to work i have eggs or yogurt or cottage cheese w fruit

I've made reverse progress. I've actually lost another 4lbs in the last couple months (I'm now down to 156lbs at 6'2"). I should probably try something more extreme like GOMAD (that would be the "gallon of milk a day" diet) so I'll get started on that today

I hate milk...

or maybe just quit worrying about it. You are too young to bother with that crap.

i got a thing for those pretzle m&ms. i can eat an entire bag (the big bag) in one day. i just cant stop. so, i dont have them around much. later.

183 and holding. Rode hard at lunch and haven't eaten a thing yet today.

Gomad only works well if you're lifting. If you're not, you're going to get chubby as crap. Unless you're riding a ton, in which case you're just going to be upchucking a bunch.

I'm open to suggestions of better ideas

Food poisoning I'm in the bathroom losing weight right now

Don't worry about it. Just eat good foods when you're hungry

Why are you trying to gain weight?

Because I'm really low body fat so the weight I'm losing is muscle & my performance is noticeably decreasing

Easiest way to gain weight is to add an extra meal a day and you'll start seeing results. It can be either a regular meal like lunch, dinner, etc or a substitute like a protein shake or similar with a decent amount of calories.

Then you're simply not eating enough for the amount of exercise you're doing.

GOMAD is gross, and was set up for new skinny lifters doing things like rippentoe's starting strength to consume a ton of calories while on that program. If they did the program right (i.e. busted their ass in the gym and pr'ed every workout) then they'd get a bunch of good muscle growth and strength gains with fat gains that were permissible. This program only works for the period where someone is new to lifting.

You're not going to get ripped cycling, but if adding some muscle mass is something you do then you should eat more in addition to riding while putting in 2-3 days in the gym each week. You need to figure out your goals before you set up a plans. Once you do that, we'll be able to answer you better.

Your performance is decreasing because you're not recovering enough between workouts. Rest and nutrition are part of recovery.

Start tracking your calories consumed and expended on the bike. My guess is that you have a pretty ridiculous caloric deficit and for too long.

I think he'd be better served drinking 'gainer' shakes made for weightlifters/bodybuilders trying to bulk. Protein shakes aren't high in calories at all. Gainer shakes are packed with calories! They're liquid so it's easy to get down and have a meal not too long after.