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Singlespeed & Fixed Gear "I still feel that variable gears are only for people over forty-five. Isn't it better to triumph by the strength of your muscles than by the artifice of a derailer? We are getting soft...As for me, give me a fixed gear!"-- Henri Desgrange (31 January 1865 - 16 August 1940)

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Old 04-07-10, 02:19 PM   #1
NateRod
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Let's talk about dieting, supplements, etc.

So I went from a healthy 160 lb. back in 2004 / 2005 to a whopping... wait for it... 215 lb. last year. I'm 5'8"

Last summer, I picked up cycling and started to hit the gym regularly and got my weight back down to 190. An achievement of sorts, though it's still far from the goal. And it's been hard as balls trying to get those last 30 lb. off.

The culprit: horrible eating habits. I picked them up when I moved to the northeast four years ago (the whole hibernation cycle wreaks havoc on me) and have had a very difficult time kicking them.

Another thing is, I can't do caffeine or any other energy boosters, since they've all given me horrible migraines since forever. And that kind of sucks, cause sometimes you need that little extra boost to get going. Plus it helps the metabolism speed up. So I'm at a definite disadvantage by not being able to consume this stuff.


So how do you peeps go about it? How do you stay motivated to eat right and cook right? Cooking right is not really a problem for me. The problem is just busting through the laziness and actually getting down to it. Always end up just grabbing something on my way back home from class or work... and it's usually not the healthiest stuff

And, any recommended supplements besides caffeine, ginseng, etc? I'd been taking Vitamin B12, since it seemed like a safe enough way to get an energy boost, but to be perfectly honest, I felt no effect.
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Old 04-07-10, 02:33 PM   #2
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You're not going to find a solution in a bottle or the medicine cabinet. It's really pretty simple, cut down on your caloric intake, do at least 30 minutes of intense aerobic exercise every day, minimize the consumption of meat, particularly red meat, avoid processed and refined (aka junk) foods and drink lots and lots of water (I only drink distilled water). Not only will your weight (% body fat) come down, but you'll be a lot healthier.
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Old 04-07-10, 02:42 PM   #3
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^^This

Also, changing some simple habits made an good impact for me... Easy things like making sure you eat breakfast, and having some fruit or nuts for a snack in the mid-day kept me from gorging during meal-times. I also switched to using smaller plates to trick myself into portion control.

Good luck!
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Old 04-07-10, 02:49 PM   #4
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you would better served by posting on bodybuilding.com forums but as for supplements that work to cut weight, I can say that ephedra works for sure. Not that I am saying you should take it.

Any thermogenic that raises your pulse will work. Most of the big supplement companies and their stuff like lipo6 and hydroycut do work but not as well as ephedra + caffein but since you said no to "energy boosters" I guess all of those are out

if you wanna loose some weight

1. figure out your caloric maintenance level and then drop that by a few hundred calories
2. add some muscle as it will burn calories throughout the entire day just by being present

i wrote a blog post a while back about cutting diets that you might find interesting : http://www.jonhaber.ca/post/11286308...a-cutting-diet

its not just about eating good / bad food its how many calories you need and how much you take in, i could loose 20 pounds eating nothing but mcdonalds if i wanted to,
A cutting diet is forcing the body into caloric negative state or a catabolic state. That is the be all and end all of what it means to be on a diet in order to lose weight. Anything other than being in a caloric negative state will not result in weight lose.
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Old 04-07-10, 02:50 PM   #5
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Oh of course. I never intended to rely solely on some "magic pill" to do the work for me. I literally talk about "supplementing" diet and exercise with something for enrgy.

The meat thing is a big part of it. I've always been a hardcore carnivore.

Also, I have a crazy addiction with soda... and I don't drink diet soda (aspartame is horrible). I go regular all the time. I know that's a big factor right there. I've been drinking a lot of water lately and I'm sure it's helped with the first chunk of weight that I've lost.

Just need to finally cut out soda completely, and take it easy with the meats.

What about carbs though? yay? nay? some? I always get so much conflicting info about that. I used to have a pretty low-carb diet before, and that used to keep me in good shape. But as soon as I started hitting the carbs during the winters here (why is it that wintertime just makes me crave the carbs so much?), then it all went to hell.


EDIT:
this was a reply to Tejano. I'll read the following posts closely. Thanks
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Old 04-07-10, 03:00 PM   #6
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Oh of course. I never intended to rely solely on some "magic pill" to do the work for me. I literally talk about "supplementing" diet and exercise with something for enrgy.

The meat thing is a big part of it. I've always been a hardcore carnivore.

Also, I have a crazy addiction with soda... and I don't drink diet soda (aspartame is horrible). I go regular all the time. I know that's a big factor right there. I've been drinking a lot of water lately and I'm sure it's helped with the first chunk of weight that I've lost.

Just need to finally cut out soda completely, and take it easy with the meats.

What about carbs though? yay? nay? some? I always get so much conflicting info about that. I used to have a pretty low-carb diet before, and that used to keep me in good shape. But as soon as I started hitting the carbs during the winters here (why is it that wintertime just makes me crave the carbs so much?), then it all went to hell.


EDIT:
this was a reply to Tejano. I'll read the following posts closely. Thanks
One thing that got me off the sodas was fruit juices. There's still a lot of sugar in them, but they lack a lot of the other junk that makes soda so nasty, and it's a good stepping stone for total independence from the stuff.
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Old 04-07-10, 03:01 PM   #7
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I have a bit of an opposite problem, I need to continuously be eating and weightlifting or I lose weight.

I weigh between 160-165 now, but when I moved over from MTB/BMX to fixed and road-type riding with considerably longer distances, I shed mass.

In college at my heaviest (double split workouts, heavy supplements, lifting to failure, massive food intake), I got up to 183. I'm 5'8-5'9, so it was really way too big, and really not necessary.

Now, since I ride more than anything, I have to basically put my bike away and focus on weightlifting or I'll simply waste away. My senior year of high school I weighed 142 lbs.

Are you supplementing your riding with gym time as well naterod?
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Old 04-07-10, 03:14 PM   #8
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Healthy eating goes a long way.

As far as cooking goes, the real task is buying the right foods at the grocery store. Never go to the store hungry. If you only buy healthy foods, you can only eat healthy foods, at home that is.

You'll just have to face the arduous endeavor of resisting the urge to eat fast food.

Once you go a long period without eating fast food, you probably get a sour taste in your mouth at the thought of it.
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Old 04-07-10, 03:31 PM   #9
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Focus on increasing the amount of fruit and vegetables in your diet. As many as possible really. Eating them raw is good, or lightly steamed with a minimum of olive oil. You might look into joining a [organic] CSA, this makes it so you're dedicated to eating a big box of these every week. find a CSA

Watch out for refined wheat. If it doesn't say [100%] whole grain as the first ingredient, it's basically the same as white bread, and you may as well be eating sugar, it's very high-glycemic. The nutrients are stripped away then they have to add vitamins so it's not completely worthless, and they call this "enriched". Wheat also causes mucus buildup in the intestinal walls, impeding absorption and potentially causing more cravings for nutrients (unneeded calories). Lastly, wheat is actually addictive, its peptides have a slight opiate effect, similar to that in dairy (casomorphins). Quinoa and sweet potatoes are great cooked carbs to eat. I also eat a lot of bananas. Cheap and easy. Brown rice may be ok too.

No processed/packaged stuff at all if possible, and no fast food, incl all chains like Subway. Too many chemicals. Try and do all your shopping on the periphery of the grocery store.

It's expensive, but try to only buy organic meat and dairy if you must eat them. The chemicals, hormones, pesticides and antibiotics in non-organic are nasty and accumulate in the fat of animal products. They're actually estrogenic, causing us to accumulate stubborn fat around the gut and chest. Grass-fed meat and raw dairy are best.

Are you drinking much alcohol? Another huge source of extra calories, makes us crave more food, and is also estrogenic.

Do some weight training, nothing revs the metabolism like putting on muscle. I recommend high intensity interval training. Go all out for 20-30 minutes 3-5x per week, that's all you need. Plus cycling.

I've been getting down with this guy's stuff lately, he's a badass.

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Old 04-07-10, 03:49 PM   #10
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Interesting comment about wheat being addictive. Sometimes I feel like I'm REALLY FIENDING for some wheat. Bread, cookies, cereal. Horrible stuff.

Especially at night. My hunger just gets BAD. Probably due to the fact that I usually get through the day without having a single bite of food, being busy and whatnot. I'm sure this has messed up my metabolism pretty badly.

On that note, Jhaber's article is a very interesting read. Makes good sense. I probably do need to "eat more" but just spread it out throughout the day, instead of just gorging at night to overcompensate for an entire day without food.

Thanks for the advice so far, peeps!

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Are you supplementing your riding with gym time as well naterod?
I was, up until winter came around. During the winter I just rode the bike on rollers, and occasionally took it out for a spin on the rare days in which I got REALLY motivated. And even the rollers thing was occasional. Winter just makes me lazy. Hibernation instinct or something kicks in. This was a problem I didn't have when I lived in PR, since it's basically summer year-round.
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Old 04-07-10, 03:53 PM   #11
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do not eat simple carbs if you are overweight and trying to lose weight.

oh and anyone ever do p90x? i did and got in the best shape of my life. highly recommend it. althought its very time consuming.
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Old 04-07-10, 04:24 PM   #12
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No one has mentioned it, but you need to remember that any changes you make to your diet need to be sustainable. That's why long term weight loss can only work without pharmaceutical intervention.
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Old 04-07-10, 07:23 PM   #13
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eating healthy is incredibly important.

if you're not already on a multi-vitamin, get one! b12 is good, but it's not going to do everything for you. I think it's one of the most important things you can do when you're aiming to get healthy. I really like liquid multi-vitamin complexes, the one I take is packed with good stuff (it's far more than just a multi-vitamin):

http://www.vitacost.com/TRC-Nutritio...lete-Nutrition

whenever I am feeling sluggish during a workout, I mix cayenne pepper, lemon juice, honey, and apple cider vinegar in water. it's better (for me) than any energy drink!

I think as you heal your body, eating healthy foods, and replenishing your body of minerals and vitamins... you will naturally have a boost of energy and endurance, and the weight will melt off.
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Old 04-07-10, 07:55 PM   #14
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I follow the weight watchers plan. I do the point system. I feel like a sacrifice very little, eat mostly what I want, and have lost 65lbs in 2 years. The biggest factor in this recipe for loss, of course, is my bike. Another something that I've been doing lately is dumping asian crushed red pepper sauce on everything. When I started with that (on top of eggs, pizza, chicken, really anything) I saw loss greatly accelerated. Look it up, it's true. It speeds up the metabolism. My BMI went from 39.5 to 29.6. I still have 25 to go, so... I just wanted to share that. 170lbs, here I come.
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Old 04-07-10, 08:00 PM   #15
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I used to be over 200 pounds, now I am 140 (I should be 120 though as you might know I am a short guy, the last 20 pounds requires total and extensive life changes, which I am working on). The key eating mostily fruits and vetables and replacing all beverages with bottled water. Stop going to the gym, focus on something you love (biking obviously) and buy a weight set. You save money and its a much more healthy choice. You can always do running for free if biking is not cutting it. I would suggest avoiding all processed foods and modified sugars that is what destroyed america. Avoid all dairy if possible (guys only). All that diet pill/powder/etc is garbage or plausebo. 99% of the time it only works based on other diet and excersie in your life. Honestly at this point in my life I lost my love affair with food by depriving myself so long I have actually lost my desire for the bad stuff- Because I either forgot how it tastes, or am repulsed by it or its manufacturing process. If you think my advice is garbage alright, but watch Food Inc, Biggest Looser (watching people who have to wear machines just to not die during sleep, will make you put down that slice of pizza), etc that will inspire you.

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Old 04-07-10, 08:15 PM   #16
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What helps me is not looking at food as a source of pleasure but simply as a source of fuel. Before you put anything in your mouth, ask yourself if it's going to efficiently serve your nutritional needs first, or if its going to serve your taste buds first.

I'm not saying that healthy food can't taste good, but for people without much time to devote to preparing food (like me) it's a toss up between nutritious food and delicious food. Lots of raw or lightly cooked vegetables tossed together with a little olive oil and some spices. It's boring, and it isn't gourmet, but it's healthy and it's very quick to make.

I purchased cookbooks and looked up recipes for "healthy but delicious" meals, and to be honest they just take so long to prepare... at least for me. I make all my lunches for the week on sunday night, and it's just a mix of vegetables, maybe some lean chicken thrown in, with a little oil and seasoning.

For quick breakfast I make a smoothie with soymilk, a banana, a small scoop of natural peanut butter, and some fresh berries and drink it on my way to work.
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Old 04-07-10, 08:47 PM   #17
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Check out http://hundredpushups.com too. I could see a difference in about a 3 weeks. It is a calorie burning nightmare actually, and it only takes about 5 minutes. And one more thing, and this sucks, but cut out beer. It makes a difference.
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Old 04-07-10, 09:53 PM   #18
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Cut out beer and soda and move to red wine and mad liquors

Also, maybe don't set a number goal for weight. Biking and gyming will put on some muscle mass while burning fat and you may not see a big difference on the scale. If possible, try checking body fat % using one of the anthropometry methods. At 5'8" you are close to average stature and these measurements could be reasonably accurate. Take waist measurements. You aren't likely to be building a lot of muscle mass there, so it could be a decent indicator of how 'healthy' your physique is becoming.

Even with biking and rock climbing frequently for lean muscle build, I definitely put on some mass and thus haven't seen the number on the scale drop dramatically.
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Old 04-07-10, 10:52 PM   #19
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For me years ago, cutting sodas out dropped a seemingly instant 10 lbs off. Instead of soda I'd get water, club soda, or sparkling water.

Also, alcohol (beer or liquor) was a triple threat for me. It lowered my metabolism, provided empty calories, and increased my appetite for crap food late at night (while my metabolism was low).

Now I'm working on reducing my sugar intake. My sweet tooth is a real problem, so I've got my work cut out. I'm also working on weaning myself off of coffee. I suspect that it's somehow upsetting my body's natural balance. I enjoy the adrenalin rush of coffee, but too much over the course of weeks has the opposite effect and the lows are really low. Everything in moderation, eh?

I'd suggest also getting into the gym. For fastest results, I suggest a book called "Starting Strength" and following the novice program. I went from deep squatting 160 to 345lbs (3 sets x 5 reps) in 16 weeks while using no supplements except MILK. Seriously. My female teammate at 120lbs went from deep squatting just the bar (45lbs) to squatting 170lbs (3 sets x 5 reps) while on the same program.
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Old 04-07-10, 10:56 PM   #20
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i switched to mich ultra. still need to drop some serious weight but nobodies touching my beer. i've lost 5 pounds in a week.
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Old 04-07-10, 10:59 PM   #21
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Also, maybe don't set a number goal for weight. Biking and gyming will put on some muscle mass while burning fat and you may not see a big difference on the scale. If possible, try checking body fat % using one of the anthropometry methods.
I agree. Lean muscle mass is good weight. When I got into the gym I picked up 10-15lbs of muscle while my body fat went down. My net loss was lower, but now I'm much stronger and leaner. Still not where I want to be.

Body fat measurements would be a better gauge of progress. Keep in mind that calipers (cheap) aren't the most accurate, but the way to use them is as a relative measure. Maybe measure your knee, stomach, and chest and just log the values over time and you will see if your program is working or not.

Also, increased exercise not only increases muscle mass weight, but blood volume also increases which is significant, too. That's why body fat measurements would be a better gauge of progress.
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Old 04-07-10, 11:08 PM   #22
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Loving this thread already. All such great advice. I actually went straight from work to buy some new groceries and cooked myself a decent dinner. some fruit for snacks. Drained the Sprite 2L bottle down the sink.

Will be looking to get back into strength training in the next couple of days.

Booze is indeed a big issue for me. I drink a LOT (not to the point of alcoholism. Socially. but I do go out plenty). Used to keep it "light-ish" and only drank clear liquors, such as vodka. Over the winter though, I fell back into the beer habit. And I also fall prey to the drunken munchies more often than not.
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Old 04-07-10, 11:09 PM   #23
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Do some distance running. Like 40+miles a week.
I did that for three years regularly and raced, now, I don't really have to watch what I eat anymore or really exercise much at all, except when I want to, and when I do it's intense to compensate for its rarity, haha
That, along with biking, I maintain a very lean (too much?) body weight.
5'6" 125
any good?
Also, I lift a lot.

edit: 90% of diet = home-cooked food steak mmm

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Old 04-07-10, 11:17 PM   #24
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Regular soda isn't really any better, it's not sugar you're drinking.

I don't always drink soda, but when I do, I choose Jones cola.
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Old 04-07-10, 11:19 PM   #25
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Also, cutting out 3 Square Meals a day and going to maybe 1 full meal and lots of smaller meals throughout the day. A sandwich here, banana there, etc... just enough to cure the craving and top off your energy. This will help you feel lighter, too. Not the bloated feeling after eating a full "American" meal.

It only takes a week or so and you will find yourself not finishing entrees at restaurants because you are filling up sooner.

This does become a pain in the butt sometimes. It's rare, but getting ridiculously hungry while sleeping has happened to me before. I'll have to get up and eat something in order to go back to sleep. But, that's a sign of my metabolism working.

Also, listen to your body. Don't eat if you don't feel the need to. Your activity levels change on a daily basis, so should your caloric intake. If your blood sugar is low and/or your stomach is growling then, yes, you are hungry. But, don't go eat a full Ruby Tuesday lunch with co-workers just because it's lunch time.
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