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Dieting/tone up/weight loss

AAGAAG Posts: 123
Hi,
Not sure how to start but bare with me.

5 weeks ago i weighed 120kg and now i weigh 114kg, im using myfitnesspal App which says i need 2000 cals a day.
My average intake is about 1800 cals, but with riding i burn about 400 cals added up it says i can then eat upto 2400 cals, but i forget about the 400 cals and stick to the 2000 cals.
I used to ride 4 miles each way to work and back and thats when i lost 6kg's, this week ive started riding 8 miles to work and 4 home(to me this is a miracle), but this week ive lost nothing.

I want to get down to about 85kg and i also take BCAA's to aid this.

My daily food routine is shredded wheat and a banana and coffee, tuna and pasta or ham mustard wholemeal sandwich or chicken salad, with evening meals including cous cous/fish/potatos/quorn things, basically quite a bit of carb meas.

Can anybody give me any advice, i need help.

Thanks.
MTB- Cannondale SL2 2011
Road- Saracen Sestriere now winter bike
Road- Trek Domane 4.5 2013

Posts

  • NapoleonDNapoleonD Posts: 18,632
    Cut the carbs. Especially in the evening. In fact don't have any with your evening meal.
    Try the morning commute on just a black coffee (no sugar).
    Don't worry about BCAAs.
    Make sure you eat protein and good fats (nuts/seeds/fish/eggs etc.).
    Drink a lot of water.
    Twitter - @NapD
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  • t.m.h.n.e.tt.m.h.n.e.t Posts: 2,265
    Start with this http://www.bmi-calculator.net/bmr-calculator/

    Then this http://www.bmi-calculator.net/bmr-calcu ... -equation/

    Then this http://www.bmi-calculator.net/bmr-calcu ... weight.php
    NapoleonD wrote:
    Cut the carbs. Especially in the evening. In fact don't have any with your evening meal.
    Try the morning commute on just a black coffee (no sugar).
    Don't worry about BCAAs.
    Make sure you eat protein and good fats (nuts/seeds/fish/eggs etc.).
    Drink a lot of water.
    broscience or real science? You'll need to explain
  • AAGAAG Posts: 123
    Start with this http://www.bmi-calculator.net/bmr-calculator/

    Then this http://www.bmi-calculator.net/bmr-calcu ... -equation/

    Then this http://www.bmi-calculator.net/bmr-calcu ... weight.php
    NapoleonD wrote:
    Cut the carbs. Especially in the evening. In fact don't have any with your evening meal.
    Try the morning commute on just a black coffee (no sugar).
    Don't worry about BCAAs.
    Make sure you eat protein and good fats (nuts/seeds/fish/eggs etc.).
    Drink a lot of water.
    broscience or real science? You'll need to explain

    Right ok,
    Ive calculated that my toatal calorie needs are 3491.53 at 1.55(mod excercise), i dont know if im being thick but does that mean to maintain my current body weight i could use that amount.
    If so that means that if my daily calorie count is 2000 after 5 days i have a deficit 7500 cals which equals 1Kg(2lb).
    MTB- Cannondale SL2 2011
    Road- Saracen Sestriere now winter bike
    Road- Trek Domane 4.5 2013
  • t.m.h.n.e.tt.m.h.n.e.t Posts: 2,265
    AAG wrote:
    Start with this http://www.bmi-calculator.net/bmr-calculator/

    Then this http://www.bmi-calculator.net/bmr-calcu ... -equation/

    Then this http://www.bmi-calculator.net/bmr-calcu ... weight.php
    NapoleonD wrote:
    Cut the carbs. Especially in the evening. In fact don't have any with your evening meal.
    Try the morning commute on just a black coffee (no sugar).
    Don't worry about BCAAs.
    Make sure you eat protein and good fats (nuts/seeds/fish/eggs etc.).
    Drink a lot of water.
    broscience or real science? You'll need to explain

    Right ok,
    Ive calculated that my toatal calorie needs are 3491.53 at 1.55(mod excercise), i dont know if im being thick but does that mean to maintain my current body weight i could use that amount.
    If so that means that if my daily calorie count is 2000 after 5 days i have a deficit 7500 cals which equals 1Kg(2lb).
    No you don't go into such a high deficit. Start around 3000,this gives you plenty of space to futher reduce cals later on. Too many people start at 1800/2000 and have nowhere to go. -500 a day is equivalent to 3500 a week or 1lb. The rest is made up by activity.
  • AAGAAG Posts: 123
    So if i aim for 3000 a day, and burn about 500 a day cycling after a week i should have lost 1 kg.

    Does this way actually work, only because people loose more weight doing weight watchers etc with little exercise, i just would have thought that eating healthy and riding 12 miles a day would loose more.
    MTB- Cannondale SL2 2011
    Road- Saracen Sestriere now winter bike
    Road- Trek Domane 4.5 2013
  • adm1adm1 Posts: 180
    AAG wrote:
    So if i aim for 3000 a day, and burn about 500 a day cycling after a week i should have lost 1 kg.

    Does this way actually work, only because people loose more weight doing weight watchers etc with little exercise, i just would have thought that eating healthy and riding 12 miles a day would loose more.

    Yeah - but most people doing weight watchers end up putting the weight back on again, whereas getting into a healthy lifestyle and understanding how your body works becomes a lifestyle. Plus you end up fit as well - which is always a benefit.

    Slow and steady is the way to go - just aim to lose a pound a week and you'll get there soon enough. The first stone or so is quick and then your weight loss tends to slow down or plateau for a while. Don't worry about it. Just keep your calorific intake a bit below what you use and you'll be fine.
  • t.m.h.n.e.tt.m.h.n.e.t Posts: 2,265
    AAG wrote:
    So if i aim for 3000 a day, and burn about 500 a day cycling after a week i should have lost 1 kg.

    Does this way actually work, only because people loose more weight doing weight watchers etc with little exercise, i just would have thought that eating healthy and riding 12 miles a day would loose more.
    Perfectly possible.

    A lot of the fabricated diets rely on calorie restriction or intake against the common grain which is nearly always a bad thing. I don't know the ins and outs of WW but I'm pretty sure it relies on some form of calorie restriction opposed to exercise. The benefits of this are mainly - sales of products. And when weightloss happens,the person starts eating normally again <weight balloons> WW get more ££ when the person goes back to undo it.

    Another great example is Mark Sissons primal bs. A diet largely based on purchase of his supplements because the diet is deficient in many many things. I can't recall cavemen ever having protein and supplement powders shipped via fedex.

    By combining calories+exercise in this way you have ample intake to keep metabolism up - ample intake to retain a little more lean muscle and ample intake to fuel your exercise. Slowly and sustainably are the aims. Obviously when you are lighter and weightloss plateaus for a while,you can then safely reduce your cals slightly again.
  • AAGAAG Posts: 123
    Cheers for the advice peeps.
    Right i will start eating 3000 cals a day for a week to see what happens, ill eat the same sort off things but i will just eat even more fruit not fatty foods, maybe my body has gone into starvation mode because im always hungry between meals.
    MTB- Cannondale SL2 2011
    Road- Saracen Sestriere now winter bike
    Road- Trek Domane 4.5 2013
  • t.m.h.n.e.tt.m.h.n.e.t Posts: 2,265
    Starvation mode doesn't exist :P And it wouldn't happen that quick if it did.

    Swap the shredded wheat for porridge - a small snack between breakfast and lunch - a small snack between lunch and dinner.

    ps: it would be entirely possible that you gain weight in the first few weeks! You've been eating a lot less than maintenance cals so your metabolism may need a while to catch up again. Persevere and it will go.
    When you heavily restrict calories the effect is for your metabolism to slow down to match it. IE: if your maintenance intake is 3000 and you only consume 1500,your body will run at 1500. (this has echoes of all those lowcal cabbage soup diets and such) When you begin eating normally again,your intake then is actually over-eating so a little weight gain is possible. The body has been functioning in a state of famine for x amount of time so all it panics and wants to store everything it can as fat,ready for the next time.
  • AAGAAG Posts: 123
    Is there a website that gives examples cyclists should eat.?
    MTB- Cannondale SL2 2011
    Road- Saracen Sestriere now winter bike
    Road- Trek Domane 4.5 2013
  • t.m.h.n.e.tt.m.h.n.e.t Posts: 2,265
    Keep it simple. low fat - plenty of protein - low GI carbs

    This is quite decent though http://www.mealplansite.com/sports-cyclist.aspx
  • AAGAAG Posts: 123
    So for breakfast ill have either, porridge or Shreaded wheat, pre lunch boiled egg or/and nuts, lunch tuna & pasta or 2 ham/chicken sandwiches, post lunch fruit, dinner chicken/pork/fish with rice/pasta/salad/sweet potato.

    Shall i keeps carbs as low as possible in the evenings. ?
    MTB- Cannondale SL2 2011
    Road- Saracen Sestriere now winter bike
    Road- Trek Domane 4.5 2013
  • t.m.h.n.e.tt.m.h.n.e.t Posts: 2,265
    AAG wrote:
    So for breakfast ill have either, porridge or Shreaded wheat, pre lunch boiled egg or/and nuts, lunch tuna & pasta or 2 ham/chicken sandwiches, post lunch fruit, dinner chicken/pork/fish with rice/pasta/salad/sweet potato.

    Shall i keeps carbs as low as possible in the evenings. ?

    There's no need to do this.
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