Help with plan to lose weight and get fit.

theymademedoit

Hi all,
I am quite a big guy, 5ft 11 and about 19 stone.
I used to be a bodybuilder and have always been big built but now I am getting older (34yrs) I really want to reduce my weight by about 3 stone.
My doc also says I have high blood pressure so I think losing weight is the best option for me.
I have started to cycle to work which is an 18 mile round trip and is a mix of flat for about half way and then a few long hills.
Can anyone give me an idea of the results I can expect?
I have also decided to reduce my portions of food, not that it was that bad. I am eating healthier and cut right down on beer.
Any suggestions would be great.
I would also like to know the amount of calories I should try and eat daily in order to stick to a regime, plus an idea of how many calories I should be burning cycling that distance.
Thanks very much in advance.

Al

carrock

most people underestimate the calories they eat but at 19 stone you should lose weight on about 2500/day

I wouldnt go any lower than that

Cycling 9 miles to work, if done fairly briskly ( ie sub 40 minutes ) would burn about 800 cals there and back

At 19 stone there'll be a bit of weight bearing down on saddle area so I'd get padded shorts if you haven't already

Good luck

I'm also heavy ( 16 stone ) from weightlifting background and find my aerobic system tires out before my muscles, ie I get out of breath before my legs get tired!!

ut_och_cykla

check out Livestrongs 'Daily plate' webpage - you can do all you want calorie wise there - there are probably other sites but thats the one I know and use and it is good for me. Carrocks advice is pretty sound too! Just dont tire yourself out and get sick -pacing over teh commute and the week/month is a good idea! See it all as a long term project - losing 18-20 kgs should take at least a kg a week - ie 4 or so months by teh end of which you will weigh less and be quite cycling fit! Good luck!

volké

When you were a bodybuilder, what sort of routine did you use to get down to contest shape (4-5% body fat) following your winter bulk? You would probably be best doing the same thing you used to do in your competition years to get lighter and then build fitness work/ cycling onto that.