I got seriously into biking about a month ago now. I have a Trek 3700 which I've changed to semi-slick tires, added front handlebars, and got a new seat. I have added more and more miles each week. I keep myself at a steady pace as not to overwork myself.
I did 33 miles yesterday, 28 miles today. I commute to work at least once a week on the bike (carpool with wife on other days). Most of the times I commute I am able to get a ride home. It's 14 miles each way. I'd say I'm averaging about 15 miles a ride at least 5 times a week now, with a 20+ mile trip on my day off.
This week I will be commuting all four days to work. For the first time.
Now, my job announced last week they're going to be having a weight loss competition for the employees. The top 10 "losers" between today and Oct 15 get $100 bonus. I have already been burning more calories than in the past but now I'm looking for the most efficient weight loss diet as I really want this bonus.
I weighed in today at 274. I must've been up around 300 when I started. (My current bathroom scale says I'm 253 so I don't know what to go by... really.)
Here are things I am working on:
I hardly eat any meat and if I do it's usually chicken.
I switched from whole milk to 2%.
I am eating a carb & protein-centric diet and my muscles have grown significantly over the past month. I went from taking 1 hour 45 minutes to get to work to one hour and 15 minutes.
The ONLY things I drink are milk, gatorade, water, and green tea.
I make sure I get 3 meals a day. One of which is almost always cereal which I add oats to.
My pre-workout meal: plate of spaghetti with 4 teaspoons of parmesean cheese, water to drink
My post workout meal: 2 eggs with cheese, milk. sometimes banana or orange
During rides if I am running out of steam I use Balance energy bars.
I'mi just looking for suggestions on how to drop weight fast and efficiently and if I should continue as I'm doing right now.