Calorie count basics - simple quick q's

itguy2

hi everyone

I'm starting my new regieme today and just need a quick pointer or two.

I've calculated what my daily calorie intake should be without taking my cycling into account, based upon loosing two pounds a week, so 1000 calories less per day than I actually need.

First q - when I do my cycling and rack up calorie expenditure, do I then eat more that day to compensate the expenditure or do I just eat my pre-determined amount?

Second q - I'm not counting sat fat intake but do understand it and won't be eating masses of cheese, fatty red meat etc - is this ok or should I be counting it too?

Thanks!

The Northern Monkey

What is your regime goal?

Suddenly dropping 1k kcal a day will be a shock to the system. When you go back to a normal diet you will just load back on the lb that you lost.

itguy2

My goal is to loose weight from approx 15st 7lbs to 13st0, and to generally tone up so I'm not hauling around so much lard.

My mates are fitter than me and leave me behind on the trails - it's not been embarrassing yet but I can see it coming unless I sort myself out.

I used to be 17st then got to 12.5 but my weight has seemed to settle around 15st, but I've been eating everything in sight - partly due to the steroid intake ive had for my arthritis.

Anyway, no excuses - its coming off this time!

tony620

Why not reduce 500 calories a day and not risk feeling hungry. Do cycling but dont up calories unless you are doing endurance events etc. Use your calories on ride days when you need them instead of eating most of your calories when you get home and are not doing anything. By losing a 1 or 2 pound max a week you will be able to sustain good slow weight loss and keep it off unlike eating silly low calories and eatinf your mucles and losing water weight.

itguy2

Thanks for the advice. I haven't felt hungry at all yet, even with 1000 calories a day taken off my allowance - but I take your point and will up my calorie intake a bit if I start feeling really hungry.

What would you class as enduro? I sometimes go for a 15 mile road/xc ride route that takes anywhere from just over an hour to up to 2hrs if I take it real steady. I'm presuming this isn't enduro and that it would need to be 30kms+.

I should add that I feel great already!

MountainMonster

How often are you planning on riding? If 3 times a week, load up the night before a ride on carbs, but NO white carbs (white bread, white pasta..etc, only eating dark breads and pastas), as well as about an hour before the ride. After wards, eat only enough to give you a general decent full feeling, but stuffed in the slightest, and keep calorie intake to a minimum on days you are not riding.

The main part is to eat low fat foods, not huge portions, and keep steady with exercise.

Demonic66

Count EVERYTHING that you put in your mouth. You'll be amazed at how calorie dense some foods can be and what a difference they make to your overall intake.

Don't diet, make the necessary sustainable changes to your lifestyle. Sounds like bollox but it is actually very true.

You can use various methods; carb cycling, calorie cycling, high fat, low carbs, ketogenic etc. The list is endless but you have to find what works for you.

bragawd

Hiya if you've a plan... i have been told and now run a free APP for my iphone called "myfitnesspal"
it does it all for you even down the scanning food barcodes and adding all you've eaten it deducts calories off also for your excersise you do..
it also give you a targert of calories for each day and logs progress...
tbh if your 1k of calories a day down on what you should be .. as the app wiil tell you to take more as your body will go into starvation mode and slow your metabolism down !!!!
if you can take a look after all its free.
I've lost 8kgs since the 11th of octobet following the app and eating propely.

regards Bazza