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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 05-18-07, 09:29 AM   #1
blackgrass
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Weight loss and general nutrition questions...

First off let me tell you a little about myself. Over the past 3 years or so my weight has fallen from 275 to my current weight of 195 (I'm 6' tall). I have been as low as 180 but have put on a few pounds since last summer. I did this all on a low-carb diet (Atkins) with no exercise. I was not always faithful to the diet but have managed to keep most of the weight off.
In Jan. of this year I started biking and really enjoy exercising for the first time. I know the Atkins diet is probably not the best diet and I'm not here to debate all that....but it did work very well for me. I am wanting to move to more of a well balanced diet (lean meats, whole grains and unprocessed foods) that combined with the riding will help me loss the last few pounds and give me a good direction for eating for the rest of my life.
I have been reading old post from this (T & N) forum and there is a lot of good information but some of it is over my head. Do any of you have suggestions for a book detailing a training and nutrition program that I could get that would help give me some direction. Basically I want to build muscle and lose fat. I want to ride my bike and enjoy life to the fullest. I know I need to make some changes in my diet but sort of confussed by all the different programs/recovery drinks/protein powders/ect..ect. Suggestions on a good place to start?
Thanks all....
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Old 05-18-07, 09:38 AM   #2
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If you want a good book with general info to healthy eating and weightloss/weight maintenance I recomend Eat to Live by Dr. Joel Fuhrman. It is not sports related but would be a really good book for base knowledge on what is healthy and unhealthy to eat while keeping you at your current weight or if you want to lose more weight.
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Old 05-18-07, 02:43 PM   #3
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Old 05-18-07, 03:38 PM   #4
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For good nutritional info go to http://www.johnberardi.com/index.htm
and be sure to click on the articles. They are FREE and great reading from Dr. Berardi

If you want to know about protein powder and recovery drinks:
http://www.johnberardi.com/articles/...upplements.htm

Another Great site is: http://www.t-nation.com/index.do
Use the search feature for what specifically interests you
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Old 05-18-07, 09:15 PM   #5
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Quote:
Originally Posted by blackgrass
First off let me tell you a little about myself. Over the past 3 years or so my weight has fallen from 275 to my current weight of 195 (I'm 6' tall). I have been as low as 180 but have put on a few pounds since last summer. I did this all on a low-carb diet (Atkins) with no exercise. I was not always faithful to the diet but have managed to keep most of the weight off.
In Jan. of this year I started biking and really enjoy exercising for the first time. I know the Atkins diet is probably not the best diet and I'm not here to debate all that....but it did work very well for me. I am wanting to move to more of a well balanced diet (lean meats, whole grains and unprocessed foods) that combined with the riding will help me loss the last few pounds and give me a good direction for eating for the rest of my life.
I have been reading old post from this (T & N) forum and there is a lot of good information but some of it is over my head. Do any of you have suggestions for a book detailing a training and nutrition program that I could get that would help give me some direction. Basically I want to build muscle and lose fat. I want to ride my bike and enjoy life to the fullest. I know I need to make some changes in my diet but sort of confussed by all the different programs/recovery drinks/protein powders/ect..ect. Suggestions on a good place to start?
Thanks all....
Two books you should get:

The south beach diet...

South beach is like a healthier version of Atkins. But note that neither atkins nor south beach are diets for athletes.

Food for fitness...

Tons of great information here about nutrition for athletes...
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Old 05-19-07, 11:18 AM   #6
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Sports Nutrition Guidebook.
Nancy Clark

I'm an old Atkins follower myself. I still cannot bring myself to eat too many white foods, but I do.
I have found that I CAN eat mashed potatoes every once in while, and I CAN eat a PB&J sandwich on white bread as long as it's not every day. I CAN eat ice cream (the real stuff, not the atkins IC) as long as I eat 1/4 cup and make it last 7 to 10 minutes. You can eat just about anything you want, just in moderation. I've found that for me, if I deny myself a food I love, I'll lose control and over eat it. Like a half gallon of ice cream and then I've negated all the great things I did over the past week. Giving myself a little keeps me from eating a lot.
And if you're going to cycle for excersize, you're going to have to give yourself carbs. Carbs are the fuel for muscles. Even the white food. Again, just in moderation. I ate Chicken Fried Rice yesterday before my commute home (to read about my sucky commute, go to the commuting subforum, it's a real read) and this morning was still 1/2 pound down from yesterday. The rice and chicked really helped me fuel for the ride. Protein builds and repairs muscles but isn't the best choice for fueling them.

The book above isn't just for athletes, and has a lot of great info. And it's about $20.
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Old 05-19-07, 11:45 AM   #7
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Eat, Drink and Be Healthy by Harvard Medical School

Excellent general book on nutrition, not necessarily oriented towards any particular diet or exercise but it will give you a good primer on what's in your food and how it fits together.


http://www.amazon.com/Eat-Drink-Be-H...839404-0988835
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Old 05-20-07, 02:26 PM   #8
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Get lots of exercise and totally avoid "diets". If you go on a diet, the obvious drawback is that you will someday have to go off the diet. As you found out, you'll regain the weight you lost at that point. This happens to like 99 per cent of the people who use diets to lose weight. Therefore.... don't use diets to lose weight!

Instead of dieting, what's worked for me is to combine lots of daily exercise with a lifelong eating plan that combines good food with sensible portions.

A good place to get ideas for selecting healthful foods is The World's Healthiest Foods. A good book for learning about portion control is The Portion Teller by Lisa R. Young, PhD.

Volumetrics is another plan that gets a lot of praise, but I haven't read it yet.
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Old 05-20-07, 02:27 PM   #9
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Quote:
Originally Posted by Turboem1
If you want a good book with general info to healthy eating and weightloss/weight maintenance I recomend Eat to Live by Dr. Joel Fuhrman. It is not sports related but would be a really good book for base knowledge on what is healthy and unhealthy to eat while keeping you at your current weight or if you want to lose more weight.
Joel Furman's book, like Atkin's and most other fad diets, is unsustainable for almost every normal person. A pound of lettuce every day? Get real!

I defy anybody to tell me they've maintained this diet for more than a couple months Have you?
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Old 05-20-07, 04:45 PM   #10
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Quote:
Originally Posted by Roody
Joel Furman's book, like Atkin's and most other fad diets, is unsustainable for almost every normal person. A pound of lettuce every day? Get real!

I defy anybody to tell me they've maintained this diet for more than a couple months Have you?
I use it for a baseline and it still works great. I have been doing it for 7 months and lost 45lbs. It is not a fad diet. Ill keep it simple because I dont feel like arguing. He explains a lot of other popular diets like atkins and south beach and there pros and cons too. He does not have a very specific diet. His book is more information on how to choose healthier foods.

And his "diet" is just recomending americans to go as close to a vegetarian diet as they can. As far as people being able to maintain that for more then a couple of months, there are over 5 million vegetarians in the united states and almost a million in canada.
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Old 05-20-07, 07:23 PM   #11
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I could use some help. It appears that I have gained weight! I am trying to lose weight. I cut out all junk food. I am doing about 100+ miles per week. I do have type two diabetes, for which I am taking meds. What else should I do?
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Old 05-20-07, 08:24 PM   #12
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Originally Posted by urban rider
I could use some help. It appears that I have gained weight! I am trying to lose weight. I cut out all junk food. I am doing about 100+ miles per week. I do have type two diabetes, for which I am taking meds. What else should I do?
I'm a diabetic too and it does seem that losing weight is harder for us. But it can be done! I've been lucky to control my blood sugar with just diet and exercise...so far.

Ask your doc if your diabetes medicine is making it hard for you to lose weight. Some of them do. (Same with some drugs for other conditions.) See if you can switch to a med that facilitates weight loss.

Diabetes makes the whole weight issue more complicated. But still, eating well and exercising are the right things to do for diabetes--along with the meds of course. But if you can lose the weight, it might make your diabetes easier to control. You really need professional guidance, IMO. Ask your doctor if he/she can reccommend a nutritionist or nurse-educator to help you out.
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Old 05-20-07, 08:43 PM   #13
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Quote:
Originally Posted by Turboem1
I use it for a baseline and it still works great. I have been doing it for 7 months and lost 45lbs. It is not a fad diet. Ill keep it simple because I dont feel like arguing. He explains a lot of other popular diets like atkins and south beach and there pros and cons too. He does not have a very specific diet. His book is more information on how to choose healthier foods.

And his "diet" is just recomending americans to go as close to a vegetarian diet as they can. As far as people being able to maintain that for more then a couple of months, there are over 5 million vegetarians in the united states and almost a million in canada
.
I read Furman's book and really got caught up in it. He's a fantastic writer and he does know a lot about nutrition. But when I finished the book, I realized that basically he was just saying to eat lots of vegetables. Well, DUH! We already knew that! Half of what I eat is vegetables, but I'm not going to eat a pound of salad a day. and I'm not going to give up the other tasty foods like steak once a month, or ice cream or an occasional homemade cookie, or even WW bread, which IIRC he is not crazy about.

I can certainly believe that you've lost weight using the diet for 7 months. ANY restrictive diet will cause weight loss. I wonder if the weight will still be off in 7 YEARS, or even 2 years, and I'm very skeptical, as I am with any restrictive diet. I also found a number of factual errors and myths in Furman's book, but I don't have access to my annotated copy to point them out.

I know lots of vegetarians too, but none of them eat the way he prescribes, or would want to. It's a pretty brutal diet, as is Atkins, in the opposite way. South beach is better than those two, but really, who's gonna follow a book for the rest of their life? After a while the diet is so boring that YOU'D REALLY RATHER EAT THE BOOK!

EDIT: One thing I really liked about Furman is his analysis of nutrients per 100 calories of food. Fascinating that on a per 100 calorie basis, lettuce contains more protein than beef! That alone makes the book worth reading. I have greatly increased my salad intake since reading Furman. But as for slavishly following his restrictive diet--no thanks.
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Old 05-21-07, 08:11 AM   #14
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Quote:
Originally Posted by Roody
I read Furman's book and really got caught up in it. He's a fantastic writer and he does know a lot about nutrition. But when I finished the book, I realized that basically he was just saying to eat lots of vegetables. Well, DUH! We already knew that! Half of what I eat is vegetables, but I'm not going to eat a pound of salad a day. and I'm not going to give up the other tasty foods like steak once a month, or ice cream or an occasional homemade cookie, or even WW bread, which IIRC he is not crazy about.
Yes, he does say to eat a lot more vegetables. Maybe you and I know that but many of the people who read his book do not. He has to acount for a wide audience and even some people who didn't know they should eat vegetables.

He also states in his book that you do not have to give up any food that you love. He says if you love steak, ice cream, bread or homemade cookies you can have them. But dont have more then 10% of your calories for the day be cookies.

Quote:
Originally Posted by Roody
I can certainly believe that you've lost weight using the diet for 7 months. ANY restrictive diet will cause weight loss. I wonder if the weight will still be off in 7 YEARS, or even 2 years, and I'm very skeptical, as I am with any restrictive diet. I also found a number of factual errors and myths in Furman's book, but I don't have access to my annotated copy to point them out.
I think it will be possible. I do not do his diet to the "T" to it is not that restrictive for me. Sure I may not see results as fast as if I did everything he said but atleast what I will do will stay.

Quote:
Originally Posted by Roody
I know lots of vegetarians too, but none of them eat the way he prescribes, or would want to. It's a pretty brutal diet, as is Atkins, in the opposite way. South beach is better than those two, but really, who's gonna follow a book for the rest of their life? After a while the diet is so boring that YOU'D REALLY RATHER EAT THE BOOK!
Im not sure I understand why you say it is so brutal. Yes he said you can eat a pound of lettuce, not that you HAVE to eat a pound of lettuce. I think he is just stressing with his diet you can eat as much as you want and still lose weight. If you look at his sample menu's in the back they are pretty easy to follow and not restrictive.

Quote:
Originally Posted by Roody
EDIT: One thing I really liked about Furman is his analysis of nutrients per 100 calories of food. Fascinating that on a per 100 calorie basis, lettuce contains more protein than beef! That alone makes the book worth reading. I have greatly increased my salad intake since reading Furman. But as for slavishly following his restrictive diet--no thanks.
Sounds like the book was worth buying.
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Old 05-21-07, 10:38 AM   #15
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Sounds like the book was worth buying.
Yeah, but actually i bought a used copy and only paid 30 cents for it.
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