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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 05-01-09, 11:45 PM   #1
n0tcarson
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New at this

My current weight is roughly 200 lbs, and i am looking to slim down to aleast ~180.\

I currently commute to school 5 days a week, and free ride atleast 4 -5 nights out of the week.

My problem is, i work at a new york style deli, and eat for free, anytime, any quantity.

I don't think i have too much of an eating problem, but i am looking for advice from people with experience with healthy dieting.

I need advice on what the healthiest way to eat through out the day may be.

Could you guys please help me with some suggestions on what to eat, and how to avoid eating when bored?

Thank you,
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Old 05-02-09, 12:36 AM   #2
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Try high in fiber foods like whole-grain cereals or breads. These should keep your hunger at bay.

Chris
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Old 05-02-09, 07:32 AM   #3
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I work at home, or my home is at my work, whatever, so I have a similar problem. My system is to have breakfast, lunch, a 3:00 snack, a 4:00 snack, my evening ride, and then dinner. To hold hunger at bay, I drink 15g of whey protein 1/2 hour before all meals and as my 4:00 snack. The snacks power my evening ride.

I "commute" on my rollers every morning, and have breakfast after. That makes me less hungry at breakfast and better able to not snack during the morning.

Fruit and whole grains are good.
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Old 05-02-09, 08:08 AM   #4
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That must be hard, being around available food all the time. I work at home and go through phases when I'm back and forth to the fridge too many times a day.

What works for me is to have a defined meal time, and just not eat in between. Not even a bite. Make it off limits. WHen it's time for lunch prepare what you are going to eat WITHOUT nibbling during preparation, put it on a plate, take it out of the kitchen, eat it, and then you are finishied eating. No one-more-little-extra-bite-because-it-was-tasty. Zero. None. Nada.

And stay away from the cheese & bread.
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Old 05-02-09, 11:38 AM   #5
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what about cereals?
i love cereal to death, and not real picky.

frosted mini wheats?
lucky charms?
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Old 05-02-09, 02:08 PM   #6
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I don't know how much is genetic, but I think as long as you can ride enough eating doesn't matter a whole lot. Exercise boosts the metabolism besides burning calories, and diverts enough of the energy away from the digestive system that you can hit a point where the problem is eating enough to keep you going, rather than how to work off all the extra.

That's my experience, but then I've always been pretty slim...
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Old 05-02-09, 06:42 PM   #7
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Originally Posted by n0tcarson View Post
what about cereals?
i love cereal to death, and not real picky.

frosted mini wheats?
lucky charms?
are you kidding?
raisin bran, grape nuts, whole grain cereal, regular cherrios, not-frosted mini wheats are ok

lucky charms, coco puffs, fruit loops, honey cheerios, cap'n crunch - all sugar.

cut the sugar. cut the high-fructose corn syrup. cut the fast food.

eat whole grains, vegetables and lean meats (chicken breast, turkey)
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Old 05-03-09, 09:03 AM   #8
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It's a really hard question to answer with a single, catch-all solution. How tall are you? How old are you? Are you presently obese, overweight, "normal" weight? What percentage of that weight is fat? What's been your history of weight changes? How much time do you spend riding a day? How fast do you ride? What's your weight goal based on?

The only good universal diet advice I've ever seen is this: eat unprocessed food. I've lost about 40 pounds gradually over two years, but my greatest weight loss occurs in the summer when vegetables are cheap and fresh, and every day my base diet is the occasional lean protein, lots of brown rice and black beans, and tons of fresh vegetables, salads & fruits. You maximize your nutrient-to-calorie ratio eating anything that comes unprocessed, and there's no such thing as eating too many green vegetables, ever.

In the deli, my suggestions would be the turkey breast, the tuna fish, and extra helpings of whatever salad items you can get. That's it. I used to work in a deli years ago, and there's so little of good nutritional value sold in them (even though I'll admit that a good Italian sub is delicious). You'd be best off making a couple of sandwiches and bartering them with a local grocer for some real food.
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Old 05-03-09, 04:39 PM   #9
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Its not that hard really.
Learn how to cook veggies in ways you'd want to eat them, get lots of good protein, throw a smidge of good oils in your day (SMIDGE.) and dont eat processed starch (white bread, sugary cereals, white rice, high glycemic special interest slaughter crops, etc.)
Keep riding, You'll be thin in no time.
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Old 05-04-09, 07:59 AM   #10
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eat your boss
no more job
no more free food
go become bike messenger
ride your bike
make little/no money
can't buy food
can't eat
can't get fat
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Old 05-04-09, 08:09 AM   #11
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Here is what Ive been doing lately. Breakfast 1/3cup whole wheat complete pancake mix, 2 fried eggs, sugarfree syrup 1/4cup and 1 cup skim milk. @5:30am

about 8:30 eat an apple

about 10:30-11:00 turkey and cheese sandwich on wheat bread.

about 1-2pm more fruit or grain of some kind.

then supper around 5 eat healthy lean meat,veggies, whole grain.

then either after I ride at least 20mi or lift in the gym I have been taking whey protein for recovery.

then usually sometime before bed im hungry so I eat maybe some grahm crackers with peanut butter or fruit.
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Old 05-10-09, 02:09 AM   #12
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Originally Posted by Arkansan07 View Post
Here is what Ive been doing lately. Breakfast 1/3cup whole wheat complete pancake mix, 2 fried eggs, sugarfree syrup 1/4cup and 1 cup skim milk. @5:30am

about 8:30 eat an apple

about 10:30-11:00 turkey and cheese sandwich on wheat bread.

about 1-2pm more fruit or grain of some kind.

then supper around 5 eat healthy lean meat,veggies, whole grain.

then either after I ride at least 20mi or lift in the gym I have been taking whey protein for recovery.

then usually sometime before bed im hungry so I eat maybe some grahm crackers with peanut butter or fruit.
how are the results?
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Old 05-10-09, 10:54 AM   #13
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I'd be interested to know as well. I could stand to lose a few pounds.
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Old 05-10-09, 11:08 AM   #14
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Eat a normal-sized (not the usual restaurant super-sized) meal at meal times, and don't eat anything in between meals. When you have a meal, wash it down with water. Avoid any drink that has any kind of sugar in it, including fruit juices - or else you're only adding unnecessary calories that you will have to burn off later on. Have a glass of wine with a meal if you want to, but avoid any heavier drinking. The alcohol is the same as sugar.

That's pretty much all you have to do. If you're riding, don't count on riding alone, because it simply will not burn enough calories if you don't limit your intake. Even if it does because you're going for long rides, chances are that the burned calories are easily negated by post-ride hunger anyway.
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