Last edited by zac33r; 11-03-07 at 09:39 PM.
You're 16.5 years of age and you weight 165lbs?
i know im a ****** but im working to get better
thought i could come here to the nutrition and training section to get some help but i guess i only get made fun thank dude
How tall are you? I don't think most people would consider 165 'a ******', so please, don't think others feel that way.
Diet and exercise are really the basis for weightloss. Some benefits in muscle tone from the weightlifting, but basic calories in/out will make the most difference. Unlike other diets, a diet for cyclists must have carbs, but make sure they're going to give you the most bang for the buck. Whole fruits over juice, sweet potatoes over white potatoes, whole wheat bread over white bread, whole wheat pasta over white, brown rice over white, etc. Lean meats, nothing fried, nothing with cream sauces.
There are a number of things you can do. I like weight watchers. It is really easy to follow and works. This would be the simple solution, but does cost about $12 a week. You could also see a registered dietician that will evaluate your current food choices and excercise level and make specific recomendations.
The general rule of thumb is to have a ratio of 50-35-15 for carbs, protein and fat respectively and ensuring you have at least 15 grams of fiber a day. Taking in a low fat or fat free diary product every day(2-3x) also has been shown to reduce weight. Additionally, you need to drink 8 or more glasses of water a day. Proper hydration is necessary to burn fat. It is often helpful to eat small meals every two hours instead of the typical 3 meals a day. You will tend to be less hungry and not overeat with frequent small meals.
Try counting calories for a week to see where you currently stand and to determine the ratio of Carbs, Protein, and fat. Then modify your diet to the optimum of 50-35-15 and get the calories down to around 1400 -1500 a day. Every 3500 calorie deficit will burn 1 lb of fat. The best way is to reduce your consumption of food and increase your exercise intensity and duration. Simply doing one or the other is not likely to work very well. Generally speaking cycling will burn ~700 calories an hour.
Also, one thing that I do is to set a goal such as riding the MS 150 in September, and base my cycling on that. Personally, I have a hard time exercising just for the sake of exercising. I have to have a purpose such as an event or race. This keeps me motivated and focused. Good luck!
Oh, and the above poster was kidding with you. Here's his info:
Originally Posted by EJ123
ok i just thought i was geting maade fun of im overly senctive to that stuff and thank for the advice about what stuff to eat. do you know what a good didtance for a beginer rider should come to? my goal is endurance i would liek to be able to not go super fast i would like to go fast at a steady pace for a long time/distance.
General rule is to increase your distances by no more than 10% per week. Obviously, as your mileage increases, that 10% distance increases, so in no time, you'll be knocking out serious miles. Government guidelines suggest 90 minutes of exercise daily for weight loss. Sounds like a great place to start.
"Food for fitness" would be a good book for you. You need to think about eating to fuel your body and not just about eating to lose weight.Originally Posted by zac33r
If you eat when you're hungry (ie not when you're bored), eat unprocessed foods (whole grains, brown rice, fruits, vegetables), and exercise, that's a pretty good start.
I'd recommend Whey or Soy protein
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and Lunch or Dinner, or if you wanna lose
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