chandltp

+1 I saw the nuts in the list of food.. those are really easy for a lot of people to overdo on without even realizing it, sometimes by an order of magnitude of 1000 calories even. The only way to successfully count calories is to weigh everything. Measuring cups are inaccurate for oddly sized items or things that may be measured packed or unpacked.

Losing weight it 80% diet.. not just calories but the right kind of calories. What they right kind of calories are varies from person to person. Some people find they function optimally and lose weight easily on grains, veggies, and fruits. Other people work better with a low carb approach of fats, meats, and low carb veggies. It's up to you to figure out what you can live with.. a diet isn't temporary it's a new way of eating.

No diet is right for everyone.. but in all of those do require portion control. If you find the right diet, you won't feel starved (that's not to say you won't be hungry, but you'll be able to make it to the next meal without being ravished).

Yes, there was a guy that lost weight on twinkies, but he was probably hungry and miserable most of the time.

BarracksSi

A deficit from what amount?

I've known a few guys who try to do a 1500 cal/day diet... which would be fine if they were just sitting around. The problem is that they work out a lot, too, so the added effort burns off half of what they eat, leaving too little to just keep operating the rest of the time. That triggers starvation mode, and that slows metabolism and packs on reserves of fat like a gerbil packing its cheeks with food.

BarracksSi

Go into your kitchen right now, pick out everything that has a shelf life of a year (for example, if it has an expiration date in 2013), and throw it in the trash.

If you can't pronounce the ingredients, don't eat it. Being really good at reading the names of chemical compounds doesn't count, either.

No added salt, no added sugar, no alcohol.

Do that and let us know what happens in a month.

labas

Bottom line: More exercise(cardio and weight bearing) would be helpful, but nothing will take off and keep off the weight like good nutrition, i.e. lots of veggies, lean meats, high fiber grains, and virtual elimination of junk( sodas, chips, cookies etc). You can spend an hour + doing intense exercise and then wipe it all out with a few cookies and soda. Food is key.

BarracksSi

+45 (how many more pounds he wants to lose )

"You can't outrun a bad diet."

Rwebb

First, that weight training you are doing is going to put on muscle and therefore keep your weight up. Not a bad thing though. Science shows the more muscle you have, the more calories your body burns at a resting state. And of course weight training makes biking better. Less aerodynamic though.It does make hill climbing easier though. I personally train 3-4 times a week, watch out it can get addictive.

ratdog

Your work outs are also not consistent. The 3 days you are doing weight training you are burning less calories than biking or swimming. This will also caasue you to eat more on some days than others. To lose weight you need to be consistent.

BarracksSi

If you're talking about eating consistently, then yes, I can agree with what you're saying. Can't overeat on days when you're not doing as much exercise. Weight training days can burn a bunch of calories, but you have to be doing them rapid-fire, one set after another then change exercises, instead of the usual "do a set, sit for a couple minutes, do another," kind of pace.

I think that changing the exercise routine is really helpful, though. It keeps me from getting to be too efficient at any particular movement (like how it's easier to hold 20 mph when I'm in better shape, just like it's easier to curl 25 lbs after enough training). It also keeps exercise more interesting, so I'm not doing the same thing day after day after day. Finding a new bike route can freshen up the ride (and change the workout, as in either adding or taking away hills), so adding a bunch of other weightlifting and power routines will help, too. Football drills, weight circuits, yoga, whatever -- find new stuff and try it out.

hobkirk

Read The 4-Hour Body. The author is about 50% hukster, but his diet works.

I have found that exercise doesn't help much. After two years of LOTS of cycling (over 1 hour per day at a high effort level) I weighed virtually the same. I just ate more.

At the end of March, visiting my best friend from college (he has a mild six-pack! At age 66!), and depressed by the effect of hills, I decided I absolutely had to lose weight.

So I turned my life upside down, stopped eating like my idea of a "normal person" for 6 days of the week (anything is OK on the seventh day), and ate. And ate, but only meals of protein/green vegetables/beans. Zero fruit, starch, bread, grains, cheese, etc. I lost 30 pounds over 4 months, even though I was often eating LARGE meals. Then about ten days ago I finally began to develop a little portion control, the first time in my life. 200# now, 37# lost so far, another 15-20 to go (I am 6'2" and my goal is healthy weight, not cycling weight [150!]). BTW, initially I really looked forward to the off days, but they have become less of a big deal. And I only cheat with Almonds and, occasionally on rides over 2 hours, a Cliff bar.

But I don't count calories, although I did for a couple of days just to see. It's pretty simple except eating out is pretty hard. I set my "off" day to Sunday, when I usually do a long group ride.

Docbilly

I was about to recommend the same thing. The 4 hour body is a great book. I partially did the diet and lost weight pretty fast. A friend of mine to whom I´ve shown the book made the diet for real and lost tons of weight. Apart of the diet it shows you how most things work. I was embarassed at first by the fact that I´m a doctor and I learned so much from this guy. i knew all the concepts, in fact the guy isn´t inventing anything, but he linked info in a way you can take advantage of it! Here are a few keys so as you to get tempted to read the book(the ones i remember the most)
Measure your body: If you workout you might not loose weight but loose inches
Calories don´t count: They are a good guide but they don´t necessary reflect whats going on in your body. They were invented by some guy who incinerated food and calculated how much heat u need. Ure not an incinerator.
Glicemic Index: This is what counts. Blood glucose goes up, u free insuline, u store fat. Keeping carbs down to 0 precent your from doing that(I´m overweight and most my life I´ve done diets consisting on having some cereal with low fat milk, al 11am an apple, then some other crap, I realized most stuff i was eating though being "healthy", stored more and more fat)
You get a free day in the 7th day in which you can eat all the crap you want so as ur body doesn´t go into reserve/starve mode. By avoiding Carbs(Everyithing ocntaining flour, sugar), Milk and Dairy Stuff(Lactose), Fruits(Fructose), you can eat as an animal. You can have grilled chicken with beans n spinach for breakfast if u like.
Theres a lot of workout stuff concepts like the minimal effect dose: sometimes the right amount of exercise free enough growing factors to grow muscle, no need to burn out ur muscles.
One last thing: Get a heart rate monitor. Fat burning is intense when riding in 60-70% of ur cardiovascular capacity. Theres tones of info on that on Google just type Heart Rate Zones. This is the hardest for me cause despite being big, deep inside, i believe i could eat Cadel Evans for breakfast, so i pedal as fast as i can. I was really dissapointed checking the fat loss char checking that going fast you can loose 85% les fat than granny riding. Most heart rate monitors(Timex, Polar, Garmin Edge) can calculate your hear rate zones by entering your data. If not theres calculators on Google as well.
This is all the info I´ve gathered, now we got to use it.
Please pardon my English as i´m not a native Speaker.

sevenhills

https://schrokit.wordpress.com/2012/0...25-experiment/

If you watch the you tube clip just past half way down the page, it lasts an hour, but it is really worth watching. The 2/5 diet is more about getting healthy, but its a good way to lose weight too.
Most people that I have chatted with online say that they find it easier doing 2 days per week fasting, than regular diets.

etw

Check out

Ride Your Way Lean by Selene Yeager

https://www.amazon.com/Ride-Your-Way-...+yourself+lean


Lots of good info there

MAK

My Fitness Pal is excellent...BUT BEWARE...the calories burned on the exercise portion of the site can't be even close to accurate. That said, charting food and really looking at what you eat really helps. The best thing that I did to help myself was to go to a nutritionist who guided me as I changed my diet. She got me eating three meals a day with two to three planned snack times and the reduction in food intake was much easier to cope with. It really works when you eat every three hours or so. Quite frankly, I've realized that my entire day's food consumption now, equals what I'd sometimes have for lunch alone. Pretty scary, embarassing, etc... Unfortunately my dieting has really hurt the local piza places and Chinese buffets but they will just have to deal with it.

BarracksSi

You mean halfway down in the comments section? I'm usually patient enough to look, but man, that's a lot of rambling. Got the video link handy?

sevenhills

https://www.youtube.com/watch?feature...v=pSh6Ot8d7bU#!