Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Clydesdales/Athenas (200+ lb / 91+ kg) Looking to lose that spare tire? Ideal weight 200+? Frustrated being a large cyclist in a sport geared for the ultra-light? Learn about the bikes and parts that can take the abuse of a heavier cyclist, how to keep your body going while losing the weight, and get support from others who've been successful.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 04-22-11, 10:19 PM   #1
mwchandler21
Senior Member
Thread Starter
 
mwchandler21's Avatar
 
Join Date: Jul 2009
Location: Mount Juliet, TN
Bikes: T1K
Posts: 481
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Your Weight Loss Program

I get people asking me from time to time what I do that has helped me lose around 60 lbs. I never really thought about it as a diet so much as replacing bad things with healthy things that I find tolerable. Overtime it has somewhat become routine almost. But I thought it might be interesting to see what people on here that have been successful have done.

FOOD
1st breakfast: 150-200 Cal of yogurt + topping (about 6 am)
2nd breakfast: 1 Naval Orange (about 10 am)
lunch: salad of spinach, carrot sticks, cucumber, mozzarella and turkey
afternoon snack: handful of almonds
dinner: anything within reason
night snack: 1 tea cub of frozen yogurt
at least 2 L of water during the day at work

EXERCISE
1 set of 12 pushups evertime use bathroom (inspired by Tosh.0)
1 hour (total) walking
20 mi bike ride
2 sets of 20 squats
stomach crunch ladder to exhaustion (ie sets of 1 then 2 then 3...until can't do more than previous set or labrador sits on top of me thinking I'm dieing.)
before bed remaining number of pushups to get to atleast 100 for the day
mwchandler21 is offline   Reply With Quote
Old 04-23-11, 03:35 AM   #2
jedrek
Senior Member
 
Join Date: Feb 2011
Bikes:
Posts: 126
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I've lost 65lbs in the last (not quite) 3 months.

I eat low-carb, which in my case means I don't eat any processed carbs (other than some sauces) or bellow-ground veggies. No pasta, potatoes, rice, bread, sugar, very little fruit, etc. Lots of veggies, meats, fats, some dairy. Amazing for apetite control.

As far as exercise, last month I walked 200km, this month I want to ride my bike 600km.
jedrek is offline   Reply With Quote
Old 04-23-11, 04:30 PM   #3
CliftonGK1
Senior Member
 
CliftonGK1's Avatar
 
Join Date: Jul 2006
Location: Columbus, OH
Bikes: '08 Surly Cross-Check, 2011 Redline Conquest Pro, 2012 Spesh FSR Comp EVO, 2015 Trek Domane 6.2 disc
Posts: 11,378
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
I'm eating mostly the same foods I always have, but less of them. I'm exercising for the same amount of time, but at higher intensity. I stopped most of my snacking. No alcohol. Very few sodas (maybe 1/week, but I'm not completely giving up my ginger ale.) I must admit that I have horrible willpower when it comes to snack cravings, so I do use a supplement to cut down on cravings.
__________________
"I feel like my world was classier before I found cyclocross."
- Mandi M.

Last edited by CliftonGK1; 04-23-11 at 04:30 PM. Reason: typo
CliftonGK1 is offline   Reply With Quote
Old 04-23-11, 04:38 PM   #4
CraigB
Starting over
 
CraigB's Avatar
 
Join Date: Jun 2005
Location: Indianapolis
Bikes: 1990 Trek 1500; 2006 Gary Fisher Marlin; 2011 Cannondale Synapse Alloy 105; 2012 Catrike Trail
Posts: 4,081
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 3 Post(s)
I'm eating most of the same stuff, too, but in moderation, and with a little more emphasis on fruits and vegetables. And I don't avoid root vegetables. I have a great slow-cooker recipe for them, including sweet potatoes, turnips, carrots and parsnips.

There are, sadly, a few favorites I see very little of now, or I see them in virtually unrecognizable form - like pizza.
CraigB is offline   Reply With Quote
Old 04-23-11, 06:01 PM   #5
CliftonGK1
Senior Member
 
CliftonGK1's Avatar
 
Join Date: Jul 2006
Location: Columbus, OH
Bikes: '08 Surly Cross-Check, 2011 Redline Conquest Pro, 2012 Spesh FSR Comp EVO, 2015 Trek Domane 6.2 disc
Posts: 11,378
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
Quote:
Originally Posted by CraigB View Post
There are, sadly, a few favorites I see very little of now, or I see them in virtually unrecognizable form - like pizza.
I'll have a splurge day once a week. Big ol' burger or more-than-reasonable serving of pizza; usually after a very long or particularly strenuous ride. Not immediately after, when I'm still ravenous, though. I wait to cool down, I have some recovery time in the sauna and relax for a while, then have a shower and eat. It's more than I should eat, but less than I would eat if I sat down right after a long workout and I'm so hungry I feel like I could eat my own socks.
__________________
"I feel like my world was classier before I found cyclocross."
- Mandi M.
CliftonGK1 is offline   Reply With Quote
Old 04-23-11, 06:09 PM   #6
Santaria
Senior Member
 
Santaria's Avatar
 
Join Date: Apr 2005
Location: Brownsville, TX
Bikes: Surly CC
Posts: 2,174
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Riding is up to around 250 miles a week. I'm doing a century one day a week and then a mix of HIT and recovery rides.

I stopped drinking soda, and eating fast food. I replaced them with soups, salads, and other options that are both cheaper and healthier for me. I still have fish once every 2 weeks, and 2 eggs a week. I've eliminated 99 percent of my bread intake, but still eat 4-6 tortillas a week with just refried beans, pico, salsa, greek yogurt and peppers.

I eliminated about 80 percent of the dairy products I've regularly consumed.

I went from 281 (Nov. 25, 2010) down to my current 197 (April 23, 2011). I do have about another 27 pounds I want to lose to be at my appropriate weight for my 5'11" frame.
Santaria is offline   Reply With Quote
Old 04-23-11, 07:20 PM   #7
mtalinm
Senior Member
 
mtalinm's Avatar
 
Join Date: Dec 2009
Location: Westwood MA (just south of Boston)
Bikes: 2009 Trek Soho
Posts: 2,214
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I just count calories using a smartphone app that scans barcodes or looks up the content of foods you type in.

it works wonders for me because nothing is "forbidden" - that's what kills me on most diets, the sense that "I can never have ice cream again". this method leads me to choose lower-calorie, more nutrient-rich foods because they are more filling per calorie.
mtalinm is offline   Reply With Quote
Old 04-24-11, 11:50 PM   #8
BigHuf
Member
 
Join Date: Apr 2011
Location: Middle of Southern Ohio
Bikes:
Posts: 35
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I am counting carbs and calories.. If I want to be bad I make sure its low carb, but I aim to stay around 1000 calories under my maintenance amount for current weight, so basically every 2 weeks my calorie limit goes down, I try and stay around 40-50 carbs, with this plan, working out or not I am loosing weight, if I work out I generally have to eat more so I can make it through the day without naps. I take a multivitamin and a fishoil tab once daily with my heavy meal. I do drink diet cola's within my calorie limits. with this plan I have shaved off 25lbs in in about 2 months and I have never had more energy. I would not recommend this to a ummm... not truly obese person. but for a guy like me who was getting close to 400 lbs it was a good way to go.
BigHuf is offline   Reply With Quote
Old 04-25-11, 04:17 AM   #9
bassjones
Senior Member
 
bassjones's Avatar
 
Join Date: Nov 2010
Location: Fort Wayne, IN
Bikes: Cannondale CAAD9-4
Posts: 1,695
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I'm on an intentionally long, slow, steady plan. I don't count calories, I don't worry too much about grams of this or grams of that. Just sensible meals, smaller portions. I cut out soda almost entirely (including "diet", which really isn't any better for you) and drink close to 2 gallons of water a day. I also have one "guilt free" day every week, which really helps to keep me on track. On that day, I'll have pizza (REAL pizza), maybe a beer or two, ribs, burgers, ice cream or other dessert, etc... I find that the longer I am on this, the less amount of the cheat foods I eat, but I don't feel deprived this way. Yesterday was my cheat day this week, though I did have a beer Friday night for a friend's birthday party. After church (I played 3 services) we went to a brunch buffet and I had bacon, sausage, prime rib, cheesy potatoes, some pasta (not HUGE servings, but small samples of all of that), some fruit and drank lots of water. For dinner we ordered pizza. Today, I'm back on the sensible plan for the rest of the week. Guilt free indulgences once a week plus sensible eating the rest of the week, plus drinking almost exclusively water and lots of it equals long term sustainable weight loss. Doctor/nutritionist recommended, patient approved, and the scale doesn't lie, IT WORKS!

For exercise, 2-3 days a week of swimming for 30 minutes or so, 2-3 days of cycling for 45 minutes to an hour, 2-3 long walks (3-5 miles) a week, intentionally parking further away, taking stairs instead of elevators, playing tennis or basketball occasionally, just having fun! Make exercise "play" instead of work and you'll stick with it.
bassjones is offline   Reply With Quote
Old 04-25-11, 05:58 AM   #10
goldfinch
Senior Member
 
goldfinch's Avatar
 
Join Date: Apr 2011
Location: Minnesota/Arizona and between
Bikes: Trek Madone 4.7 WSD, 1969 Schwinn Collegiate, Surly Long Haul Trucker, Terry Classic, Serotta Classique, Giant Liv
Posts: 4,005
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
I count calories and leaning towards lower carbs to help keep the appetite in check.

For example, typical breakfasts: one egg and bacon totalling 170 calories or one apple and a one inch square of very aged cheese, also about 170 calories. My daily calorie range is about 900 to 1300.

For exercise I am trying to bike in the hilly town I am in and swimming at the pool on the off days. I'm not doing much walking beyond strolling. I need to push up the exercise somewhat.

Right now I am on a trip until Wednesday and man it is tough to eat what I want. The exercise has been almost non-existent. I can't wait until I am back to home base.

Last edited by goldfinch; 04-25-11 at 06:02 AM.
goldfinch is offline   Reply With Quote
Old 04-25-11, 08:11 AM   #11
michaelnel
Macaws Rock!
 
michaelnel's Avatar
 
Join Date: May 2005
Location: San Francisco, CA
Bikes: 2005 Soma Doublecross
Posts: 1,513
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I am 61 and a Type II diabetic. On March 9th I was 297lbs. In spite of being on three different blood pressure meds and 2 different blood sugar meds, both my blood pressure and blood sugar were too high. I had very little energy and had to nap regularly. I would have to get up to pee sometimes five or six times a night. My doctor decided he wanted to put me on injected insulin.

I really didn't want to do all that self-injection stuff. I made a deal with him to lose weight and exercise instead. We agreed on 1.5lbs a week of weight loss (which would only be 9 lbs in six weeks). This morning I was at 271, a loss of 26 lb in a little less than seven weeks. I have cut out almost all highly processed carbs (no potatoes, rice, pasta, I eat only small quantities of whole wheat bread and then only occasionally. My big sin these days is fresh fruit. I eat lots of fresh strawberries, oranges, and grapefruit. I eat pretty much as much meat as I want. For dairy, I don't like milk much and didn't drink it before, so I still don't. I love ice cream, but have had only a total of one little carton of Hagen Daas in the past six weeks.

I either walk 4-9 miles or bicycle 10-20 every day. I have more energy and no longer fall into a diabetic coma in the afternoons needing to nap. My blood sugar levels are back to normal, as is my blood pressure (but I am still on the meds... I hope to be able to reduce or eliminate meds as this progresses).

I feel better about myself too and have set a goal to get to 180lbs by my next birthday (Feb 13, 2012). I am on-track so far to do that, and I am determined to achieve it, especially after looking at the remarkable weight loss journeys accomplished by many of my fellow Athenas and Clydesdales in this forum. Y'all have been very inspirational to me!
__________________
---

San Francisco, California
michaelnel is offline   Reply With Quote
Old 04-25-11, 08:54 AM   #12
Chaco
Senior Member
 
Chaco's Avatar
 
Join Date: Jun 2007
Location: Encinitas CA
Bikes: Scott CR1 Team
Posts: 852
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 11 Post(s)
I was 270 about 4 years ago, and now I'm around 226, with a goal of getting below 220 by the end of the year. In the past 50 years, I've had my fill of yo-yo dieting, so losing 1 or 2 pounds a month seems much healthier to me. I don't count calories. I do weigh myself almost every day. I eat a good amount of meat and fat, but try to be careful with the carbs. I've cut out easily digestible carbs almost completely - no white bread, no white pasta, no potatoes (except occasionally yams), no polished rice, no pop, no sugar. Two times a week, I do 30 to 45 mile rides, and on the weekend I do one 45 to 75 mile rides. I try to do upper body strength training at least once a week and twice if I can.

I started this because I was diagnosed as pre-diabetic, with a fasting glucose level of 110. I'm still having problems with that, after so many years of eating sugar and high carb meals. But my HDL has gone from 48 when I started 4 years ago, to 73 today. My BP has gone from 145/95 to 125/75.

One year before me 60th birthday, I was beginning to take it for granted that I would die in my 60's. Today, at 63, I'm thinking about cycling into my 90's.
Chaco is offline   Reply With Quote
Old 04-26-11, 06:28 AM   #13
callmeclemens
Senior Member
 
callmeclemens's Avatar
 
Join Date: May 2010
Location: Southern New Jersey
Bikes:
Posts: 214
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Its nothing too crazy, my winter diet is pretty crappy, I work alot in the winter (to counter balance how much I don't work in the summer) so lots of quick easy meals, pasta, potato's.

Breakfast is always a Protien bar or granola bar of sorts, generally followed by half a peanut butter sanwich and a piece of fruit.

Lunch is always pretty much the same, small sanwich or salad, piece of fruit, maybe handful of mixed nuts, and a piece of fruit.

Dinner is whatever the wife's making, once the summer gets here the cooking generally stops, just farmer stand fresh produce.

Ofcourse, my diet is always interuppted by, molson light, tavern food, and barbecues, but in general about 300x better than this time last year.
callmeclemens is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 08:57 AM.


We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites.
 
  • Ask a Question
    get answers from real people!
Click to start entering your question.
I HAVE A QUESTION