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  1. #1
    www.markreynoldsfund.org
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    Frustrated! Any advice?

    I am a5 ft 8 inch 245 lb 35 year old male who has been training for an ms 150 ride. I have been increasing my distances and speeds each week going farther and faster. My longest ride so far has been a fairly flat 31 miler with an avg speed of 15 mph. I am trying to put in around 100 mi a week. In addition on the day's I am unable to ride I work out at the gym doing cardio and some core strength work 3 days a week. I am also eating very good. I weigh myself once a week and for the past month absolutly no change at all. My clothes are still fitting the same. Physically I feel great but mentally this bites. I am training 5 to 6 days a week and seeing no outward results. Any advice or support is appreciated.

    Thanks for reading my rant

    Mud
    Mudu93

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  2. #2
    CAT 2 wanna be PolishPostal's Avatar
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    Quote Originally Posted by Mudu93
    I am also eating very good.

    How about an example of what you would typically eat in a day? Are you counting calories?

  3. #3
    pAIYILI Paiyili's Avatar
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    Quote Originally Posted by Mudu93
    I am a5 ft 8 inch 245 lb 35 year old male who has been training for an ms 150 ride. I have been increasing my distances and speeds each week going farther and faster. My longest ride so far has been a fairly flat 31 miler with an avg speed of 15 mph. I am trying to put in around 100 mi a week. In addition on the day's I am unable to ride I work out at the gym doing cardio and some core strength work 3 days a week. I am also eating very good. I weigh myself once a week and for the past month absolutly no change at all. My clothes are still fitting the same. Physically I feel great but mentally this bites. I am training 5 to 6 days a week and seeing no outward results. Any advice or support is appreciated.

    Thanks for reading my rant

    Mud
    Hi,
    Regards,
    Paiyili
    Windows Warrior Homepage

  4. #4
    www.markreynoldsfund.org
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    Quote Originally Posted by PolishPostal
    How about an example of what you would typically eat in a day? Are you counting calories?

    This is my general daily intake
    Breakfast = 1 bowl of raisin bran crunch in 1% milk
    1 piece of fruit

    Lunch = 1 club sandwich on wheat bun
    1 small handfull of chips or grapes

    Dinner = 1 lean grilled cheese burger (no bun) Sometimes chicken, fish, or pasta
    1 cup of veggies
    1 Salad

    I usually snack on yogurt or fruit.
    This is just an overview of a typical day. Once a week my wife and I take the kids for ice cream. Friday is Pizza night.

    I try and eat sensible with out counting out everything or taking the enjoyment out of what I do eat.
    Last edited by Mudu93; 06-29-05 at 01:42 PM.
    Mudu93

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  5. #5
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    You might want to consider logging your meals into Fitday.com so you can see what a sample day looks like in terms of calories and nutrition. I see alot of people say they eat right and whe they log it, they are a bit surprised.

    From what I can see, you:

    1) eat too much fat and sugars
    2) are not eating enough for your weight - surprised, right?!
    3) are not getting enough complex carbohydrates.

    I'd recommend:

    6 meals a day, spaced out about every 3 hours to get your metabolism revving.
    Each meal should include 6-7 oz. of a LEAN protein like egg whites, chicken breast, extra lean turkey with veggies and a cup of complex carbs like rice or potatoes or pasta.

    Keep doing your cardio and add some resistance training to your routine.
    I also think a few high intensity sessions will help you burn fat faster than your longer slower rides.
    For a 30 mile ride or 2 hours, I'd eat a half packet of GU to start then finish the package about halfway through. Anything under a half an hour, I dont' recommend anything but water.


    Make BETTER BAD CHOICES when you go out to eat.

    Read Lee Labrada's new book - out last week
    or
    Body for Life

    It will help you loose the weight and help you understand why you need to change the way you think about food.

    I hope this helps you.

  6. #6
    pAIYILI Paiyili's Avatar
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    Quote Originally Posted by Mudu93
    I am a5 ft 8 inch 245 lb 35 year old male who has been training for an ms 150 ride. I have been increasing my distances and speeds each week going farther and faster. My longest ride so far has been a fairly flat 31 miler with an avg speed of 15 mph. I am trying to put in around 100 mi a week. In addition on the day's I am unable to ride I work out at the gym doing cardio and some core strength work 3 days a week. I am also eating very good. I weigh myself once a week and for the past month absolutly no change at all. My clothes are still fitting the same. Physically I feel great but mentally this bites. I am training 5 to 6 days a week and seeing no outward results. Any advice or support is appreciated.

    Thanks for reading my rant

    Mud
    Let's try this again.
    If you are exercising strenuously and failing to lose weight, the problem is your eating. More calories consumed than calories burned equals weight gain. More calories burned than calories consumed equals weight loss. Determine how many calories you would need to eat in order to maintain your current weight. Eat less than that. Go for 2/3 of that number to start with. Determine the caloric value of everything you consume, and keep track of what you eat. Everything. Cup of coffee with sugar and half-and-half = 50 calories, that sort of thing.
    Purchase Lean Cuisine, Smart Ones, Healthy Choice meals and eat them, since the caloric content is known and limited. Keep in mind that those small portions are what a person with normal eating habits eat.
    Eat a light breakfast each and every day. Do not eat after 7 PM. Increase your water intake. Weigh yourself each day at the same time, in the same way. Keep track of your weight. I used this, it is great. When served food in a restaurant, immediately place half of the food in a take-home container. These things might kick-start the weight loss process. Did for me. A year and a half ago I was 270 pounds andwondering if I had a thyroid problem or something, I just couldn't lose weight. I cycled 25+ miles four to five times a week, exercised five nights a week, no weight loss. Following my realization that I was eating badly, and the application of the above rules, I lost 70 pounds. You can do it.
    Take an honest look
    Regards,
    Paiyili
    Windows Warrior Homepage

  7. #7
    Senior Member phinney's Avatar
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    Two things that may help and aren't difficult to do:

    1. Weigh yourself at the same time everyday and keep a record. This way it is easy to see the immediate results of pizza and ice cream.

    2. Cut your meals in half. You probably need more food than this over the long run but 1/2 is easy to do. Keep it up for a couple of weeks and unless you die of starvation your change in weight will give you a good idea of what to adjust your food intake to after that.

  8. #8
    . . . rosebud . . . Diggy18's Avatar
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    It's tough to really count all the calories you eat in a day, but all the little things can really add up.
    "There'll be time for complacency when I'm six feet under. "

  9. #9
    Zen Cyclist jslopez's Avatar
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    A month may be too soon to expect visible results.

    Suggestion on the cycling, use a heart rate monitor so you can view effort versus speed (which can be deceiving as to how much of a workout you're actually getting). Vary the types of rides it up a bit so it doesn't get boring. Ride with people slightly faster than you so you push yourself. Do hillwork so the tendency to slack lessens.

    The more you ride the more you will lose weight but try not to accomplsih too much too soon as you may burn out (and then not workout at all).

    I was never good on the food angle. Cycling has naturally curbed my eating habits (and the kind of food I eat) but I would say that I pretty much eat with the same gusto. More miles and intensity helps me burn it off though.

    Bottom line, don't worry it will pay off.
    ZEN CYCLIST once again...

  10. #10
    Senior Member jennings780's Avatar
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    In my experience (and that of a number of other people I have observed) exercise doesn't always lead to weight loss. When I exercise more I am more hungry and eat more. For me, what I eat makes the most difference. I exercise for the health benefits and the toning and because I am competitive.

    I was in a similar situation to you about three years ago. I am 5'9" and weighted about 210. I exercised almost every day and thought I ate healthfully. Then I read an eye-opening book that changed my life -
    "Eat to Live" by Dr. Joel Fuhrman. I lost 45lbs over the next 5 months - without being hungry. I have stayed at 165 since then.

  11. #11
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    This is what I did to get from 240 lb. to 195, size 40 waist to 34, my age is 63.
    Breakfast is always: Oatmeal with fresh fruit or 2 eggs. Tea.
    Lunch: Fish or Chicken grilled, vegetables.
    Dinner: Same. No exceptions.
    My vice: High quality Cabernet Sauvignon. Snack Yoghourt.
    Defiantly no: Ice cream, no white bread, no pasta, cake, pizza, processed meat, no cheese, no sodas, cut down salt and seasonings, no hard booze.

    Now the hard part: Exercise hard (500 calories) for at least one hour per day but most days two to three hours. Go on weekend tours of ten hours a day.

  12. #12
    . . . rosebud . . . Diggy18's Avatar
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    Quote Originally Posted by jennings780
    In my experience (and that of a number of other people I have observed) exercise doesn't always lead to weight loss. When I exercise more I am more hungry and eat more.
    Yeah, ain't it the truth? On days when I do either a 50 mile ride or 15 mile run, I am starving and then I pig out. Which is actually kind of fun - but it's not conducive to weight loss. There have been periods of time when I wasn't able to exercise as much, so I really tried to reduce the amount of food intake, and I always notice that my waste gets smaller during these times, and then when I start exercising again my waste gets bigger. Weird.
    "There'll be time for complacency when I'm six feet under. "

  13. #13
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    Use fitday (www.fitday.com) and buy a kitchen scale-weigh everything that can be weighed for better accuracy. Your morning bowl of cereal, unless you're measureing carefully could be setting you back 600 calories, as others have said, portion control is everything. If you're gonna eat cereal, get Kashi go lean crunch-loaded with protein and fiber, unlike most other post/kellogs stuff.

    I would caution against the prepared frozen meals, as they are loaded with sodium and other un-natural gunk.

  14. #14
    Senior Member juf2m's Avatar
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    Quote Originally Posted by jennings780
    In my experience (and that of a number of other people I have observed) exercise doesn't always lead to weight loss. When I exercise more I am more hungry and eat more. For me, what I eat makes the most difference. I exercise for the health benefits and the toning and because I am competitive.

    I was in a similar situation to you about three years ago. I am 5'9" and weighted about 210. I exercised almost every day and thought I ate healthfully. Then I read an eye-opening book that changed my life -
    "Eat to Live" by Dr. Joel Fuhrman. I lost 45lbs over the next 5 months - without being hungry. I have stayed at 165 since then.

    I did some reading up on that diet....all the recipes on their web site are vegetarian. It sounds kind of draconian. Do they let you have ANY fun on that diet (ie any sweets, meat or dairy)? I know I couldn't give that stuff up entirely, but right now I am having one treat day per week and that seems to be working. I actually really enjoy vegetarian cuisine, but it is soooo complicated to prepare. It's tough when you are allergic to or dislike nuts too. I wouldn't even have room in my fridge for 2 lbs of veggies per person per day.

    Also, the diet seems geared to sedentary overweight ppl. How do they deal with people who are working out with cycling like us?
    Last edited by juf2m; 07-04-05 at 03:35 PM.

  15. #15
    Senior Member va_cyclist's Avatar
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    Your diet sounds kind of like mine for the past 5 months (except for the club sandwich, that sounds like a calorie monster -- bacon? mayo?), during which time I lost 25 lbs. And I was exercising less than it sounds like you are. Others have said it, but portion control is important. My morning bowl of cereal is barely a cup. My lunch salad is usually pretty tiny. And dinner portions -- well, when I'm trying to lose lbs., I eat about half the dinner portion I normally would, and never take seconds or desserts. No ice cream, ever, and pizza means one slice about once a month.

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    Losing weight whilst training hard doesnt always go together.I read about a something called 'city syndrome' where you go to the gym and work your **** off but dont loose weight.Apparently this is because your body reaches an intensity where you burn not fat but glucose(sugar).To avoid this you have to find your 'fat bump',which is the level you can work out at, burning mainly fat not sugars.Generally this requires you to train at around 65-70% of your heart rate max. I personally found this quite a struggle to start with but after a few weeks I noticed a definite difference which led to me losing 11lbs over the last 14 weeks.I did increase my mileage but my body was able to recover much quicker than before.I also put in one hard session during the week to keep the intensity going.I havent mentioned diet as everyone has different ideas.

  17. #17
    www.markreynoldsfund.org
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    Thanks for the input. It has given me some food for thought. I am going to keep up the training while hoping for some weight loss. Basically I just want my clothes to fit a better and to feel healtheir. I already feel much healtheir. The purpose of my riding is to get ready for an MS 150 ride and I was looking for some weight loss as an added benifit. If I stay the exercise course and make more smart food decisions than bad ones I will meet my goals.

    Thanks

    Mud
    Mudu93

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  18. #18
    Senior Member kf5nd's Avatar
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    Yes, I have also noticed that if you hammer away hard, you get hungry then you overcompensate when you eat next... the Calories creep in from the dark corners without you consciously taking note of them... but they are real, they are going into your mouth. Definitely stay in the aerobic zone, not the hammer zone.

    And portion control, portion control!

    I am of the belief that most people can lose weight even on the "average" diet which has some junk food in it for easy slothful enjoyment, so long as the portions are small.

    So, whatever you are accustomed to eating yesterday, eat 80% of it today. And continue your exercise. Yes, 100+ miles per week is good. If no results, reduce portion sizes again, until you reach the tipping point.




    Quote Originally Posted by shauno
    Losing weight whilst training hard doesnt always go together.I read about a something called 'city syndrome' where you go to the gym and work your **** off but dont loose weight.Apparently this is because your body reaches an intensity where you burn not fat but glucose(sugar).To avoid this you have to find your 'fat bump',which is the level you can work out at, burning mainly fat not sugars.Generally this requires you to train at around 65-70% of your heart rate max. I personally found this quite a struggle to start with but after a few weeks I noticed a definite difference which led to me losing 11lbs over the last 14 weeks.I did increase my mileage but my body was able to recover much quicker than before.I also put in one hard session during the week to keep the intensity going.I havent mentioned diet as everyone has different ideas.

  19. #19
    grgs
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    I have some advice in a different vein than what others have said. By no means do I disagree with the eating advice posted above. I just know in my own life I can easily motivate myself to train hard, but have a very difficult time motivating myself to eat right.


    So my advice is this. Focus on another goal, and modify the way you judge success. Sounds like you've sort of created another goal already, the 150 mile ride. So focus on that.

    If you're doing 31 miles at 15 mph average, shoot for 33 miles at the same average, or 15.5 mph avg for 31. But more importantly, when you attain that goal, accept that it's an improvement!!! Shoot for 110 miles a week, and when you reach that, be proud of it. As you attain each goal, set the next one. You can even (though some would disagree) quit weighing yourself for a while. These incremental improvements aren't tied to some formulas about calories burned or weight loss, what they do is keep you motivated, and keep you from getting discouraged.

    A similar situation happened, and continues to happen, to me. I run and bike a lot (165 miles bike, 33 run last week) to the point where I would expect to have dropped a lot more weight than I actually have (dropped 38 lbs in 1.5 year, but about 10 lbs in three weeks) My (run) racing times kept improving. My ability to run longer distances kept improving, but my weight didn't drop much. My distance and speed on a bike also improved. But I just kept in my mind this thought: If I can move faster for longer periods of time, I must be improving even if my weight stays the same. I must be increasing some muscle mass (I have relatively muscular legs now). And so I never quit. Furthermore, I got so much better that I now want to lose weight so I can speed up rather than for the original cosmetic reasons I had.

    And finally, when you're ready to do the 150 miler, if you're still bigger than the other riders, revel in it!!!!When I line up at a race I take great pride in knowing that I'm going to beat a lot of people that look better than me.

  20. #20
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    I don't have much to add apart from some support that while it seems difficult and you may not be getting results as quickly as you want you should give yourself a big pat on the back for putting in the effort to set some goals and change your lifestyle. As was my case, I didn't see much weight loss for a long time (4 mo.) as I was adding muscle mass and strength roughly the same as I dropped my weight. As was said before, set some goals regarding distance or speed rather than weight and you'll see some big improvements fairly quickly.

    Regarding weight loss, I suspect improving your metabolism with healthy eating habits and excercise is the best approach, though I would suggest laying off the Pizza and sugar for a couple weeks to get things going in the right direction.

  21. #21
    Pat
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    Here is another suggestion. I find that weight loss seems to lag everything else. I will go for some weeks and nothing happens and them BLAM, I lose 5 lbs in a very short period of time. I don't know if it is this way for most people but it is for me.

    One way I keep track of my progress is by the skin fold pinch test. I regularly check the thickness of a skin fold pinch at various locations of my body and if some areas are noticeably getting thinner (less fat) then I am getting leaner and that is good enough for me. I just use the old thumb and forefinger but calipers would be far more accurate. But for me, the thumb and forefinger works pretty well, at least, it shows me if I am making progress. But with many people, such a method would be subject to "wishful" thinking so it might not work for everyone.

    The thing with weight loss is even when you are doing OK, it can take awhile. Afterall, the rule of thumb is just 1 lb lost per week and that 1 lb can easily be lost in daily fluctuations. It can take a month for the weight loss to actually register. The thing you need to do is have other goals also - such as keep track of miles, keep track of conditioning, and so on. Find other things to focus on to motivate you so you get the encouragement to stay on the straight and narrow.

  22. #22
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    Quote Originally Posted by Mudu93
    This is my general daily intake
    Breakfast = 1 bowl of raisin bran crunch in 1% milk
    1 piece of fruit

    Lunch = 1 club sandwich on wheat bun
    1 small handfull of chips or grapes

    Dinner = 1 lean grilled cheese burger (no bun) Sometimes chicken, fish, or pasta
    1 cup of veggies
    1 Salad

    I usually snack on yogurt or fruit.
    This is just an overview of a typical day. Once a week my wife and I take the kids for ice cream. Friday is Pizza night.

    I try and eat sensible with out counting out everything or taking the enjoyment out of what I do eat.
    It sounds like your diet is very strict- it's not a bad thing, but with the amount of exercise you do, you are probably not doing your body any good. What I've learned is that when you starve your body, it tends to hold onto the fat you already have. If you can't fuel it, it will find a way to fuel itself. You can get really caught up in a vicious cycle. Stop.

    See a nutritionist immediately. If you belong to a gym, they should have one on staff or be able to recommend you to one. The nutritionist (or dietitian) should be able to analyze your total physical activity and recommend an optimal eating plan based on your overall fitness goals.

    Keep in mind, this is a lifelong fitness plan, not some diet. Diets are temporary, and it won't last if you go back to eating more food in 6- 8 months when you've shaved off the weight. All the more reason for you to see a nutritionist asap.

    I'm glad you have one cheat night. Dang it, you shouldn't deprive yourself! People that do tend to eventually give up and then they binge and all the weight comes back.

    Pat is so correct- don't weigh yourself. First, your bodyweight fluctuates over the day and over the week. If you have to weigh yourself, I say do it no more than once every 6 weeks. It may take that long for you to see any change. Maybe even longer if you're new at this exercise regime. A bodyfat comp (what Pat referred to as a skinfold test) will be optimal, but it shouldn't be done more than every 5- 6 weeks. And even that can vary if you're dehydrated or bloated, so keep that in mind. Still, it's a better indication of weight loss than the scale, since the scale doesn't tell you how much FAT loss you have. Scales only give you a total weight, and if you're gaining muscle from your exercise (which may explain why you haven't seen a net loss on your scale), you will not see it on the scale.

    If you think there is a problem medically, see a doctor and have a test done- they can test your thyroid and its hormone levels. I wouldn't go that route, though, unless you've done everything else I recommended first.

    Be glad that you're adopting a healthy lifestyle. At the end of the day, that is what matter, right?

    Koffee

  23. #23
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    For what it's worth, I've never been able to associate my weight loss with the amount of cycling I do. Probably for the same reasons listed by others - (1) more I ride, more I eat and (2) I seem to replace fat (less dense) with muscle (more dense). The truth is, you'll still feel MUCH better at any given weight. Three things that do help:

    (1) worry less about how much you eat, and more about what you eat.
    (2) as mentioned, find the right HR zone to ensure you burn fat and not just blood sugar/glycogen.
    (3) drink, drink, drink - water (lemon or lime juice helps) instead of other worthless sugar drinks.
    Compromise - Let's agree to respect each other's views, no matter how wrong yours may be.

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