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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 04-24-05, 03:19 PM   #1
3dsteve
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looking to lose weight

im looking to loose weight but need to keep up my energy for riding what is the best way to loose weight and still have the energy to do a centry
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Old 04-25-05, 04:58 AM   #2
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i guess that it cant be done
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Old 04-25-05, 05:02 AM   #3
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i guess that it cant be done
I guess that you need to be a little more patient in waiting for an answer.
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Old 04-25-05, 07:11 AM   #4
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Well i have lost 91 lbs since february 1st. Wanna know how i did it i was a ahrd ass on my self! nothing but water to drink, gym 4 times a week, ride 20-30 miles 3 times a week, walked everyday 2-3 miles, was very strict on what i ate, no alcohol except like 1 a month and it was onlty diet and bacardi. and it has been falling off its about being strict and not straying from the diet!
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Old 04-25-05, 08:36 AM   #5
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yeah, you just have to very strictly regulate what you eat/drink, and get exercise. Low fat, low sugar, balanced diet. Ride lsd's (looong steady distances) to get your body into the fatburning mode. Don't turn your tv on. Stay committed. As you ride you will begin to feel what foods work well for you energy-wise and you will start to abandon those mid day hamburgers. Your body will be thankful. As for century time, this will only come after lots of training weeks. You cant all of the sudden drop your diet and go nuts on the long days because youve been burning calories like crazy. you have to stay disciplined. Give your body what it needs, but no more!! Try a fast once a week. No soda or hyper sweet juices. I find coffee helps me concentrate on the task at hand.. because when Im lazy or procrastinating or not focused on what Im doing, I tend to want to snack. buy fresh fruit and actually eat it.

yeah try that

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Old 04-25-05, 01:34 PM   #6
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Hi 3Dsteve

Overall calorific expenditure over time should equate to 500kcals deficit per day in order to maintain lean muscle mass, lose 2kg fat mass per week and maintain adequate energy levels for exercise.

Calculate your BMR using Harris-Benedict equation:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Add 10% for heat production of food

multiply this by physical activity level of between 2 and 6 depending on amount of physical activity you do per day (low if office job and little exercise, higher if manual labour and high exercise level).

Subtract 500kcals from this and this should give you enough energy in addition to fat loss.

Sever restrictions in diet will lead to loss of lean muscle mass in addition to increasing risk of upper GI infections. Overtraining is another consideration when severe restrictions are placed on diet.

Divide your energy intake into:

70% carbohydrate
15% protein
15% fat

Best of luck
Jason
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Old 04-25-05, 04:55 PM   #7
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thanks
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Old 05-03-05, 09:14 PM   #8
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Quote:
Originally Posted by Big Lug
Well i have lost 91 lbs since february 1st. Wanna know how i did it i was a ahrd ass on my self! nothing but water to drink, gym 4 times a week, ride 20-30 miles 3 times a week, walked everyday 2-3 miles, was very strict on what i ate, no alcohol except like 1 a month and it was onlty diet and bacardi. and it has been falling off its about being strict and not straying from the diet!
I remeber your first post dude, looking for a bike for your size, awesome man your an inspiration, dont stop!

Word to bigbird
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Old 05-04-05, 03:55 AM   #9
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Yeah, hardass seems to work for me too.

One thing to remember: that daily calorie-deficit eating plan that you're on most of the time goes out the window on an "event" day - for a century, fuel properly. Otherwise you'll just bonk early and feel like crap. Carb up the evening before and immediately after too, and you'll run and recover well.
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Old 05-04-05, 05:59 AM   #10
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I remeber your first post dude, looking for a bike for your size, awesome man your an inspiration, dont stop!

Word to bigbird
yeah man i love it I feel like a totally different person i am at 352 now 2 more pounds and i hit that big 3 digit number!!
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Old 05-04-05, 07:23 AM   #11
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Originally Posted by 3dsteve
im looking to loose weight but need to keep up my energy for riding what is the best way to loose weight and still have the energy to do a centry
Well, what are you doing now for your diet needs? I wonder if you're doing some kind of Atkins or something?

Eat a diet higher in complex carbs and fiber and lower in fat, especially saturated and trans fat. Then make sure the day of your century, you continue to replenish yourself during the ride so you don't bonk.

Are you working towards a century or are you ready to do one?

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Old 05-04-05, 01:27 PM   #12
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Interesting subject. I was wondering about this myself, as I am training for a distance ride and trying to lose weight simultaneously.

There's a conflict to doing this. In order to ride a long distance, it's necessary to consume calories through food and drink while riding.

If you're trying to lose weight, that means your caloric defecit is less than if you do not eat during the ride and drink only water. So I think if you want to train for a century, you will have to accept the fact that you won't lose weight as fast.

In my case, I burn about 750 calories per hour on my solo rides (according to the calculator at bikejournal.com). Supposedly you can burn about 1800 calories without replacement before you bonk. So if I ride longer than about 2 hours, I need to eat and drink some calories. The prevailing recommendation is for 250-300 calories per hour. So for long rides, that brings my net calorie expenditure down to about 500 per hour, or 2/3 of what it would be otherwise.
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Old 05-04-05, 01:44 PM   #13
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Quote:
Originally Posted by AthleteKitch
Hi 3Dsteve

Overall calorific expenditure over time should equate to 500kcals deficit per day in order to maintain lean muscle mass, lose 2kg fat mass per week and maintain adequate energy levels for exercise.

Calculate your BMR using Harris-Benedict equation:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Add 10% for heat production of food

multiply this by physical activity level of between 2 and 6 depending on amount of physical activity you do per day (low if office job and little exercise, higher if manual labour and high exercise level).

Subtract 500kcals from this and this should give you enough energy in addition to fat loss.

Sever restrictions in diet will lead to loss of lean muscle mass in addition to increasing risk of upper GI infections. Overtraining is another consideration when severe restrictions are placed on diet.

Divide your energy intake into:

70% carbohydrate
15% protein
15% fat

Best of luck
Jason

Jason, a few questions...

How can you lose 2kg of fat per week with a 500 kC deficit per day? Fat contains 9 kC/g, so you would need to burn 18,000 kC to lose 2kg of fat. 500 per day only burns 3500 per week, IF that deficit comes entirely from fat stores. Am I wrong?

Also, in your formula, you say to multiply by 2 to 6 depending on activity level, what number do you multiply?
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