Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

I Am Fat and Gross!

Old 04-22-08, 05:20 PM
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I Am Fat and Gross!

So, after swimming with my wife and infant son at our community pool, I was changing in the locker room and got a good look at my flabby body and got fed-up, once and for all.
I am 6'2, 213, with a skinny frame, and a big gut and flabby upper body. I would LOVE to be 185.
Have any of you gotten fed-up and made some changes that really produced results for you??
Besides the obvious, "Get off your fat ass and ride your bike" comments, I am interested in your story and how you implemented some realistic and effective changes to reduce weight and tone.
Here are my bad habits: Sporadic with exercise
Tendency to eat heavy, late at night
Big sugar freak
Here are my good habits: Enjoy exercising, biking, weights, using a heavy-bag, diving, jogging(sporadic)
Don't drink alcohol or do drugs
Get plenty of sleep
Don't eat mayo, ketchup, bad condiments
I am 46, and have been a good athlete in the past, 88/89 Marathon Finisher, successful High-School gymnast, rode solo from Bend, Or.-Salem, Or.(across the Cascade mtns.) in August, in one day, 128 miles, avid scuba diver.
So, that's a lot of info, and I would appreciate any success stories about how you dropped weight and got toned and maintained it. What are your good habits? What bad habits did you get rid of?
Thanks for your help.

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Old 04-22-08, 05:27 PM
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Riding my bike to work removed 20 lbs in short order. It has stayed off. Going to work is not optional. Attaching bicycling to that makes it non-optional too.
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Old 04-22-08, 05:28 PM
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You got out of shape when you got married. You might need a divorce. For health reasons.
Ride every day.

Last edited by Richard_Rides; 04-22-08 at 05:35 PM.
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Old 04-22-08, 05:34 PM
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Originally Posted by Richard_Rides View Post
You got out of shape when you got married. You might need a divorce. For health reasons.
best excuse ever
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Old 04-22-08, 05:38 PM
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Very similar story for me. 6'2", 220lbs, 40 years old. General health not too bad, but just a big pasty pear at the beach.

I just started riding a lot, slowly at first obviously, and trying to make better food choices. I was 175 in July of 2006. Unfortunately due to some surgeries and a cruise last Thanksgiving, I'm about 185 right now. But I figure by July I'll be back to 175.

The key for me was having fun. I'm not a type A personality, I'm not particularly competetive, and I have no disclipline. But if I'm having fun, I'll just keep going and going. But you have to do something every day. Even if it's just a short, slow ride or 45 minutes of Yoga or something. Every day.

It is motivating to see the numbers on the scale drop though.

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Old 04-22-08, 05:39 PM
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Educate yourself on good nutrition and how to read labels. Eat less overall. Eat more fruits and veggies (without being fried or coated), eat less fat (particularly animal or dairy fat), eat less white starch, etc.

Next. Burn more than you consume.

Silly fad or gimmick diets really don't have long term results compared to evolutionary changes.
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Old 04-22-08, 05:41 PM
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Cut the fast food and cokes. Cut caffeine. Eat a good balanced diet, watch my intake / burn on a daily basis. Ride ~200 miles a week.

Dropped 70 Lbs like that. Kept it off, too. Almost three years now.
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Old 04-22-08, 05:44 PM
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Wow if you are fat and gross at 6'2 and 213, what am I at 5'8 and 240Lbs.?
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Old 04-22-08, 05:48 PM
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Originally Posted by munkyv22 View Post
Cut the fast food and cokes. Cut caffeine. Eat a good balanced diet, watch my intake / burn on a daily basis. Ride ~200 miles a week.

Dropped 70 Lbs like that. Kept it off, too. Almost three years now.

Why is it necessary to cut caffeine? All the gels that i use on rides contain caffeine and don't seem to effect my weight loss
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Old 04-22-08, 05:49 PM
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Sounds a lot like me (except the part about not drinking). It's all mindset. To be consistent, you have to thinkof yourself as an athlete ( or better yet a jungle animal) and everything you put in your body as fuel or sludge. As I said, you know the right answer; You just need the mental strength to implement it.
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Old 04-22-08, 05:51 PM
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Another exercise: PUSH AWAY from the table + skip dessert, sweets.
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Old 04-22-08, 05:52 PM
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Yeah, I never got the cut caffeine piece. It speeds up your metabolism (some may read that as: increases your cravings). If that's what it is, then just control your intake, go to sleep early or ride more.

I am an addict. I am drinking coffee right this very second actually.
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Old 04-22-08, 05:55 PM
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You can do it!

Im 6' 2". I was 218 April '07. I have been as high as 223. Im between 195 and 200 most days now. I ride, 2-3 times a week 20 miles each time. Sometimes I ride more on the week ends. You MUST get on the scale everyday at the same time ( after my morning shower is good for me) to keep a eye on which direction you are going. I could get back to 185 if I wanted but 195 is about as low as I care to go.

You can reduce your weight and you can eat/drink most whatever you want (within reason) when you are healthy and in shape. I cannot eat at McDonalds or Burger King without feeling sick now. My cravings for rich foods has changed due to my riding. We eat mostly vegitarian now by choice.
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Old 04-22-08, 05:56 PM
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Shouldn't this be Chipcom's thread?
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Old 04-22-08, 05:59 PM
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Yes - no reason to eat less, unless you're eating too much to begin with. Just have to eat the right foods to keep yourself nourished throughout the day.
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Old 04-22-08, 06:00 PM
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Between August and November of last year, I lost about 20 lbs. I am 5'11" and started out weighing about 205lbs. I started riding to work, 13 miles each way, 4 days a week with a group ride on Saterday of 40-50 miles. I'd do my own ride of 30 miles or so on Sunday. I was steadily losing almost exactly a pound a week. I didn't change my eating habits too much, except to cut out some of the mid-afternoon snacking I was doing. All you need is a 300 calorie deficit every day to lose a pound a week. Riding your bike every day for 25 or so miles will do that if you cut out snacks and otherwise don't eat any more than you were already eating.

Then I got on board with the racing team attached to our club in December. Losing 20 lbs really did wonders for my speed up hills, I've gotta tell you. I'm still not a natural climber, but I can hold my own most of the time. Now, I'm a Cat4, 40% of the way toward having enough points for a Cat3 upgrade. However, my last race I crashed out of hard, and now I'm layed up for a couple weeks with a gigantic bruise on my hip (and a melon sized hemotoma attached to it).

I am maintaining about 185 now since January, and I can still stand to lose another 10 lbs to be in good racing shape... but that will wait until this next off season.
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Old 04-22-08, 06:03 PM
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There are studies that show caffeine in some people causes a surge of blood sugar and insulin levels:

http://diabetes.webmd.com/news/20040...-sugar-control

The resulting bonk is what causes cravings, not a heightened metabolism. If you are trying to lose weight, cutting caffeine, like cutting refined starches, can help.
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Old 04-22-08, 06:32 PM
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keep goin at it, a diet plan helps too and by plan i mean write it out and stick to it. Sure, have a snack here or there (preferably on the more nutritious side), but for your main meals stick to a plan. Sleep 8 hours a day.

You should be fine, just keep goin at it and don't give up
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Old 04-22-08, 06:34 PM
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Jezzz the only "bad" habit I have is that I love tooooo much Señoritas, other than that I think I'm fine.
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Old 04-22-08, 06:46 PM
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5'9.5 178 in early Jan.
mid Jan start "the diet"
breakfast - eggbeaters/cheddar/ham omelete daily
lunch-2 baked chicken breasts
snack - cheddar cheese
dinner - large salad w/ 1 chicken breast and regular dressing
did this for 2 months. it hella sucked but I tossed #20+ on it

current weight 156 lbs
still do salad at dinner
lunch - healthy choice steamer
breakfast - oatmeal peanut butter and honey

I don't TT nearly as well but I'm a much better rider in every other area. On climbs I turn as much as 2 gears more at same rpm as I could last year and you just don't tired.
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Old 04-22-08, 06:49 PM
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Don't have any of my own advice to share as I am in the same boat (6'3" @240lbs). I do know that part of my problem is not eating on a regular schedule which causes me to eat late at night. Unfortunately this is mostly due to an insane work schedule. I gained 20lbs in 8 months from the way I've been eating due to my schedule. Once things get back to normal I plan to put into effect a structured plan to drop at least 60lbs. I am thinking 6 small meals per day and riding at least 200 miles/week. I'll be looking for help in the training and nutrition forum to figure out the most ideal balance of foods.

Keeping track of calories from a huge varieties of foods would be too much of a pain, so I'm thinking about just keeping things to a very basic list of staples like oatmeal, brown rice, chicken (or something for protein), etc. I may end up eating the same things everyday but I guess as long as you get all the nutrients you need the only downside would be the boredom and lack of variety.

I just read Heft on Wheels last week, pretty motivating but I would definately approach the diet end of things in a much more sensible manner than that guy did.
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Old 04-22-08, 06:50 PM
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Originally Posted by Proximo View Post
There are studies that show caffeine in some people causes a surge of blood sugar and insulin levels:

http://diabetes.webmd.com/news/20040...-sugar-control

The resulting bonk is what causes cravings, not a heightened metabolism. If you are trying to lose weight, cutting caffeine, like cutting refined starches, can help.
That study concerns people with diabetes though. Does it hold true for people without this condition? Don't mean to pick nits, but I'm not convinced it's a worthwhile weight loss step to cut caffeine.
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Old 04-22-08, 07:05 PM
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Originally Posted by daytonian View Post
5'9.5 178 in early Jan.
mid Jan start "the diet"
breakfast - eggbeaters/cheddar/ham omelete daily
lunch-2 baked chicken breasts
snack - cheddar cheese
dinner - large salad w/ 1 chicken breast and regular dressing
did this for 2 months. it hella sucked but I tossed #20+ on it

current weight 156 lbs
still do salad at dinner
lunch - healthy choice steamer
breakfast - oatmeal peanut butter and honey

I don't TT nearly as well but I'm a much better rider in every other area. On climbs I turn as much as 2 gears more at same rpm as I could last year and you just don't tired.

Woouuoo that's you exercising also? that's nice man.
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Old 04-22-08, 07:11 PM
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I dropped from 210-165-170 all with food i changed my eating habits ate consistently and became disciplined, i passed up on alot of food i loved and had to suffer, was it fun...hell no, but i got the results i wanted and more. You want results, you need to become more disciplined and be able to say no to stuff.
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Old 04-22-08, 07:11 PM
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Since you asked for it, here is my story; as short as I can make it. My past job required A LOT of travel. Typically, I was on the road around 200 nights a year; so as you can imagine that is a lot of meals on the road. McDonald's for breakfast, somewhere for lunch (olive garden, Moe's burritos, etc.) and dinner (outback, carrabas, etc.) Finally in Feb 2007, the 3 other guys I worked with got sick of jokes being made of us. I was 135 in high school, 150 in college and last Feb 196. We had a weight loss bet. We would weigh in every two weeks. The biggest loser got free lunch from the lowest loser; however, if someone lost 3 pounds since their last weighin, they were exempt from paying the bet, to encourage healthy weight loss & make sure we weren't losing too much weight, too fast just to win the bet. The winner was the first one to drop 10% of their body weight. Currently, I am 152 and still losing, however much slower now. For me I think 145 is the lowest I will allow myself to go.

My tips. 1) don't be afraid to introduce the salad to your menu especially for dinner. 2) Find exercise where you can. Back then I was big into golf; well, I quit taking a cart and started walking the course. Also, I would try to walk a mile w my wife each night. 3) Cut back on sodas (or eliminate them if you are stronger than I). I have found anything that is prepared in the grocery store is way unhealthy (fats, sodium etc.); so I have started making my own soups, spagetti, etc. Also, have focused on rotating meals to get a good variety of vegatables, carbs & protein. I did get my bike in Nov & that helped the last 15 pounds come off. One thing I was adament about was to make sure at least 1 lunch a week & 1 dinner a week was whatever I wanted, no matter how bad it might be for me. It was my treat for being disciplined all week. Plus it gives me something to look forward to. My weight loss was so big, my Mom bought me a $100 scale with Body Fat & BMI on it just to make sure I was being healthy!
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