Losing weight during season
08-05-09, 11:37 AM
#51
ah.... sure.
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Journal everything you eat. This might be an eye opener. Only thing that works for me when I want to lose a pound or two. Keep track of all calories in and calories out. Simple but effective.
08-05-09, 11:48 AM
#52
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I lost 50 lbs this way. Going to try to knock out the last 10-15 this fall/winter. Slowly but surely. That's how I lost the 50. I wouldn't dream of trying to lose weight now. I found that my ability to train harder increased when I ditched the calorie deficit. Will start endurance/tempo/SST almost exlusively in about mid September and start striving for that 500 calorie a day deficit (excpet for Thanksgiving & Christmas weeks
) while trying not to lose power.
I lost 50 lbs this way. Going to try to knock out the last 10-15 this fall/winter. Slowly but surely. That's how I lost the 50. I wouldn't dream of trying to lose weight now. I found that my ability to train harder increased when I ditched the calorie deficit. Will start endurance/tempo/SST almost exlusively in about mid September and start striving for that 500 calorie a day deficit (excpet for Thanksgiving & Christmas weeks
) while trying not to lose power.
08-05-09, 12:27 PM
#53
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The main issue I see with your diet is you don't eat often enough. You eat 3 meals a day. You need to eat 6 times a day. It keeps your metabolism working all the time. When you eat once in the morning and don't eat again till lunch you body says, I better store some of this away because I am not going to get another meal till noon. What happens with that storage, is it doesn't aways get used up and you proceed to your next meal when the last meal still has not been utilized by your body. Eat small meals and eat often. You don't EVER want to go into your next meal hungry.
Considering I can drop or raise weight anytime I want, I think I have my diet down pretty well. I know when to eat and when not to eat. Unfortunately I spend more time working on my diet than I do learning PM numbers. I find diet makes more of a difference.
BTW, my diet is about 85% Paleo (should be 100%) and moving closer every week. My gluten intake is almost nill as opposed to your diet. This really helps keep my weight in check as well. If you truely love your starches stick with Yams, Rice (prefer brown), potatoes, taro and even beans. These are easier for the body to process.
Good luck.
Considering I can drop or raise weight anytime I want, I think I have my diet down pretty well. I know when to eat and when not to eat. Unfortunately I spend more time working on my diet than I do learning PM numbers. I find diet makes more of a difference.
BTW, my diet is about 85% Paleo (should be 100%) and moving closer every week. My gluten intake is almost nill as opposed to your diet. This really helps keep my weight in check as well. If you truely love your starches stick with Yams, Rice (prefer brown), potatoes, taro and even beans. These are easier for the body to process.
Good luck.
Last edited by spinwax; 08-05-09 at 12:41 PM.
08-05-09, 12:45 PM
#54
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I'd cut out the alcohol completely. It's empty calories so skipping it won't make you hunrgy. Then I'd substitute oatmal for granola- most commercial granola contains more sugar than anything else. If you eat granola without added sugar (any form), which is difficult but possible to find, then it's ok. I make my own, but that's because I am allergic to many common granola ingredients.
Other than that, cut out dessert (unless it's fruit or very small, like a small piece of really good chocolate) and cut back on dinner.
I think that more frequent eating makes running a caloric deficit a little easier. You're still hungry, but not for as long.
Other than that, cut out dessert (unless it's fruit or very small, like a small piece of really good chocolate) and cut back on dinner.
I think that more frequent eating makes running a caloric deficit a little easier. You're still hungry, but not for as long.
08-05-09, 03:39 PM
#56
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Breakfast, I normally eat a medium sized bowl of granola with 2% milk. Maybe a banana or OJ with it. Sometimes, I'll have less granola and have some eggs. Some days a pbj.
Lunch, normally a sandwich of sorts. Whole grain bread, slice of cheese, some veggies, 3-4 slices of lunch meat. Some mayo and mustard.
Dinner, pasta and whatever meat+veggie mixture I've made for the week.
Dessert is a weak spot, but then I only get maybe 400-500 calories top from it on days when I go overboard. Otherwise it's a cookie or two after dinner (300 cals).
Lunch, normally a sandwich of sorts. Whole grain bread, slice of cheese, some veggies, 3-4 slices of lunch meat. Some mayo and mustard.
Dinner, pasta and whatever meat+veggie mixture I've made for the week.
Dessert is a weak spot, but then I only get maybe 400-500 calories top from it on days when I go overboard. Otherwise it's a cookie or two after dinner (300 cals).
Calories from high sugar foods are not like regular calories, they get processed faster and spike your blood sugar, which in turn makes you produce more insulin to get rid of it.
Where does it go?
Straight to fat.
Cut out the dessert and cookies altogether, cut down on the bananas and OJ, cheese and mayo too.
08-05-09, 03:47 PM
#58
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08-05-09, 03:47 PM
#59
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I've lost 30lbs over two years by eating normally through the day and halve my dinner portion. The 30lbs lost were in two sessions, the first 20lbs last year and the last 10 this year. During both of those sessions I would halve (or sometimes eliminate) my dinner portion while riding regularly through the week and would end up losing about a pound a week for several weeks on end.
The second session of weight loss was this year and it was while I was in the racing season and doing interval training and such. So it's possible.
I should also say that I am now 5' 11" and 175lbs, so I am not super skinny, but not super fat either, and between the two periods of weight loss, my weight held pretty much steady.
The second session of weight loss was this year and it was while I was in the racing season and doing interval training and such. So it's possible.
I should also say that I am now 5' 11" and 175lbs, so I am not super skinny, but not super fat either, and between the two periods of weight loss, my weight held pretty much steady.
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"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
Cat 2 Track, Cat 3 Road.
"If you’re new enough [to racing] that you would ask such question, then i would hazard a guess that if you just made up a workout that sounded hard to do, and did it, you’d probably get faster." --the tiniest sprinter
08-05-09, 04:15 PM
#60
Peloton Shelter Dog
08-05-09, 04:15 PM
#61
Peloton Shelter Dog
Chipcom, get the F down here and ban these insufferable Road Nazi idiots.
08-05-09, 04:23 PM
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I eat lots of this...
and drink lots of this:
and can still loose weight any time I cut out the fast food for a few days..
and drink lots of this:
and can still loose weight any time I cut out the fast food for a few days..
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Cat 3 // Dylan M Howell
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08-05-09, 06:09 PM
#63
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These are the things I would cut out, too much sugar.
Calories from high sugar foods are not like regular calories, they get processed faster and spike your blood sugar, which in turn makes you produce more insulin to get rid of it.
Where does it go?
Straight to fat.
Cut out the dessert and cookies altogether, cut down on the bananas and OJ, cheese and mayo too.
Calories from high sugar foods are not like regular calories, they get processed faster and spike your blood sugar, which in turn makes you produce more insulin to get rid of it.
Where does it go?
Straight to fat.
Cut out the dessert and cookies altogether, cut down on the bananas and OJ, cheese and mayo too.
That being said, isn't it just calories in vs calories out?
Cheese slices are 70 calories a slice. I rarely do mayo but if I do, it's a hair.
I thought bananas were good for you.
My workout today was 1486 KJ. That's about 1600Cal. Lets say my SRM was reading high and say its 1450 calories.
Today I've eaten:
Bowl of granola/raisin bran with 1% milk. About 400 calories.
Lunch sandwich. About 400-500 calories.
Pre ride PBJ about 450 calories.
Ride drink, about 220 calories.
Those are all high estimates, but I've already 'broken even' for the day, and that's not counting basal metabolic needs.
What should I estimate for that anyway? I'm 20 and 5'10.5, and I was guessing I'd be around 2k not counting workouts.
Is that way too high?
08-05-09, 06:12 PM
#64
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The main issue I see with your diet is you don't eat often enough. You eat 3 meals a day. You need to eat 6 times a day. It keeps your metabolism working all the time. When you eat once in the morning and don't eat again till lunch you body says, I better store some of this away because I am not going to get another meal till noon. What happens with that storage, is it doesn't aways get used up and you proceed to your next meal when the last meal still has not been utilized by your body. Eat small meals and eat often. You don't EVER want to go into your next meal hungry.
Considering I can drop or raise weight anytime I want, I think I have my diet down pretty well. I know when to eat and when not to eat. Unfortunately I spend more time working on my diet than I do learning PM numbers. I find diet makes more of a difference.
BTW, my diet is about 85% Paleo (should be 100%) and moving closer every week. My gluten intake is almost nill as opposed to your diet. This really helps keep my weight in check as well. If you truely love your starches stick with Yams, Rice (prefer brown), potatoes, taro and even beans. These are easier for the body to process.
Good luck.
Considering I can drop or raise weight anytime I want, I think I have my diet down pretty well. I know when to eat and when not to eat. Unfortunately I spend more time working on my diet than I do learning PM numbers. I find diet makes more of a difference.
BTW, my diet is about 85% Paleo (should be 100%) and moving closer every week. My gluten intake is almost nill as opposed to your diet. This really helps keep my weight in check as well. If you truely love your starches stick with Yams, Rice (prefer brown), potatoes, taro and even beans. These are easier for the body to process.
Good luck.
I have no doubt that I can munch on carrots between breakfast and lunch, and then have a pre ride pbj on a slice, then dinner post ride. That's 5 a day.
08-05-09, 06:44 PM
#65
Making a kilometer blurry
For my weight loss (12 lbs in 5.5 weeks) last fall, I went here and set up an account. I set myself up as sedentary, then added workouts to account for riding (using kJ * 1.1 for Calories).
It gives decent numbers for basal burn, and the estimates for workouts aren't too bad. You can build your sandwiches and such from ingredients, or go with a stock sandwich/salad/pizza/whatever. You set up a goal weight and a goal date, and they tell you how much of a deficit you need and will graph your progress.
You don't need to eliminate anything. I chose to cut Oreos because they were 750 Cal/day, and that made them an easy target. I still had dessert and sweets, just much less of them.
I tried to fill up on vegetables and fruit as much as possible (snacking on soy beans and avacado, for instance). Not zero cals, but good cals, and filling. On an "I'm full" scale of 1-10, I never ate above a 5. I just put down the freaking fork and watched my family eat while I talked to them about their day.
My training partner actually went bulimic on me during this diet, but he purged on the trainer. He would get home and see that he only had 400 calories left for dinner, and that wasn't enough. So, he'd hit the trainer for 90 minutes and come out with a budget of 1200 calories, which is when he'd gorge.
He managed to lose 14 lbs in that same 5.5 weeks, and he started 10 lbs lighter than me. He's also winning races this year (m35+ open and cat 4) and is matching me in FTP, and 5' W/kg.
It gives decent numbers for basal burn, and the estimates for workouts aren't too bad. You can build your sandwiches and such from ingredients, or go with a stock sandwich/salad/pizza/whatever. You set up a goal weight and a goal date, and they tell you how much of a deficit you need and will graph your progress.
You don't need to eliminate anything. I chose to cut Oreos because they were 750 Cal/day, and that made them an easy target. I still had dessert and sweets, just much less of them.
I tried to fill up on vegetables and fruit as much as possible (snacking on soy beans and avacado, for instance). Not zero cals, but good cals, and filling. On an "I'm full" scale of 1-10, I never ate above a 5. I just put down the freaking fork and watched my family eat while I talked to them about their day.
My training partner actually went bulimic on me during this diet, but he purged on the trainer. He would get home and see that he only had 400 calories left for dinner, and that wasn't enough. So, he'd hit the trainer for 90 minutes and come out with a budget of 1200 calories, which is when he'd gorge.
He managed to lose 14 lbs in that same 5.5 weeks, and he started 10 lbs lighter than me. He's also winning races this year (m35+ open and cat 4) and is matching me in FTP, and 5' W/kg.
Last edited by waterrockets; 08-05-09 at 06:51 PM.
08-05-09, 06:46 PM
#66
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Thanks!
I'll start using that!
WR, did you add every little thing you ate including if you ate a few soybeans or anything like that?
I'm trying to figure out how intensive this has to be.
I'll start using that!
WR, did you add every little thing you ate including if you ate a few soybeans or anything like that?
I'm trying to figure out how intensive this has to be.
Last edited by ridethecliche; 08-05-09 at 07:24 PM.
08-05-09, 07:01 PM
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yo man...just wake up an hour early, don't eat anything (coffee if you have to) and spin on the trainer for an hour at super-low intensity, basically just sweating. The idea is that you can prolong your fast from sleeping and if you go light enough, you just burn fat. you can also do the same thing after a day of work if you haven't eaten in 5 or so hours.
I lost about 10lbs over winter break doing this. It helps you wake up in the morning, keeps your legs fresh, and you can focus on smoothing your pedal stroke out because the resistance is so low.
I lost about 10lbs over winter break doing this. It helps you wake up in the morning, keeps your legs fresh, and you can focus on smoothing your pedal stroke out because the resistance is so low.
08-05-09, 07:17 PM
#68
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I don't really like calorie counters.
Can I just eat healthy and call it a day?
Logging everything I eat makes eating not fun for me at all.
That would be nice, except I refuse to ride the trainer when it's so nice out.
Also, doing that would basically add up to maybe 300 calories or so. Not worth it for waking up an hour earlier
Can I just eat healthy and call it a day?
Logging everything I eat makes eating not fun for me at all.
yo man...just wake up an hour early, don't eat anything (coffee if you have to) and spin on the trainer for an hour at super-low intensity, basically just sweating. The idea is that you can prolong your fast from sleeping and if you go light enough, you just burn fat. you can also do the same thing after a day of work if you haven't eaten in 5 or so hours.
I lost about 10lbs over winter break doing this. It helps you wake up in the morning, keeps your legs fresh, and you can focus on smoothing your pedal stroke out because the resistance is so low.
I lost about 10lbs over winter break doing this. It helps you wake up in the morning, keeps your legs fresh, and you can focus on smoothing your pedal stroke out because the resistance is so low.
Also, doing that would basically add up to maybe 300 calories or so. Not worth it for waking up an hour earlier
Last edited by ridethecliche; 08-05-09 at 07:21 PM.
08-05-09, 07:22 PM
#69
out walking the earth
For my weight loss (12 lbs in 5.5 weeks) last fall, I went here and set up an account. I set myself up as sedentary, then added workouts to account for riding (using kJ * 1.1 for Calories).
It gives decent numbers for basal burn, and the estimates for workouts aren't too bad. You can build your sandwiches and such from ingredients, or go with a stock sandwich/salad/pizza/whatever. You set up a goal weight and a goal date, and they tell you how much of a deficit you need and will graph your progress.
You don't need to eliminate anything. I chose to cut Oreos because they were 750 Cal/day, and that made them an easy target. I still had dessert and sweets, just much less of them.
I tried to fill up on vegetables and fruit as much as possible (snacking on soy beans and avacado, for instance). Not zero cals, but good cals, and filling. On an "I'm full" scale of 1-10, I never ate above a 5. I just put down the freaking fork and watched my family eat while I talked to them about their day.
My training partner actually went bulimic on me during this diet, but he purged on the trainer. He would get home and see that he only had 400 calories left for dinner, and that wasn't enough. So, he'd hit the trainer for 90 minutes and come out with a budget of 1200 calories, which is when he'd gorge.
He managed to lose 14 lbs in that same 5.5 weeks, and he started 10 lbs lighter than me. He's also winning races this year (m35+ open and cat 4) and is matching me in FTP, and 5' W/kg.
It gives decent numbers for basal burn, and the estimates for workouts aren't too bad. You can build your sandwiches and such from ingredients, or go with a stock sandwich/salad/pizza/whatever. You set up a goal weight and a goal date, and they tell you how much of a deficit you need and will graph your progress.
You don't need to eliminate anything. I chose to cut Oreos because they were 750 Cal/day, and that made them an easy target. I still had dessert and sweets, just much less of them.
I tried to fill up on vegetables and fruit as much as possible (snacking on soy beans and avacado, for instance). Not zero cals, but good cals, and filling. On an "I'm full" scale of 1-10, I never ate above a 5. I just put down the freaking fork and watched my family eat while I talked to them about their day.
My training partner actually went bulimic on me during this diet, but he purged on the trainer. He would get home and see that he only had 400 calories left for dinner, and that wasn't enough. So, he'd hit the trainer for 90 minutes and come out with a budget of 1200 calories, which is when he'd gorge.
He managed to lose 14 lbs in that same 5.5 weeks, and he started 10 lbs lighter than me. He's also winning races this year (m35+ open and cat 4) and is matching me in FTP, and 5' W/kg.
08-05-09, 07:38 PM
#71
Making a kilometer blurry
08-05-09, 07:41 PM
#72
out walking the earth
IIIIIIIIII wanna be a climber. IIIIIIIIII wanna climb your life
well that doesn't make very much sense, now does it.
well that doesn't make very much sense, now does it.
08-05-09, 07:48 PM
#73
Senior Member
I'm glad I'm a teenager. I eat way more then the op (although I try and eat healthy), and am relatively lean. Alas, it will not last forever 
08-05-09, 08:13 PM
#74
Peloton Shelter Dog
If you really did lose 5 kilos it might transform you into enough of a climber to contend in races you don't consider now. It may not work. You may climb better, but not good enough, and it may well F up your sprint. On the other hand it may not impact your top end much at all.
But of course you'd never know unless you try. Why not? Worked for Wiggins. The caveat is that I think it's a more successful transformation into a climber strategy for a guy like Wiggins or Cancellera - a guy with a big motor for sustained efforts, and less likely to work for a sprinter type who puts up big watts for short duration.
Either way, going uphill would get easier.
I will continue to sponsor the team, eat Yodels, and support you in any bicycle racing madness that floats your gsteinb boat.
But of course you'd never know unless you try. Why not? Worked for Wiggins. The caveat is that I think it's a more successful transformation into a climber strategy for a guy like Wiggins or Cancellera - a guy with a big motor for sustained efforts, and less likely to work for a sprinter type who puts up big watts for short duration.
Either way, going uphill would get easier.
I will continue to sponsor the team, eat Yodels, and support you in any bicycle racing madness that floats your gsteinb boat.
08-05-09, 08:15 PM
#75
Peloton Shelter Dog