Weight loss and racing

nickyg1987

Hi all, I'm currently trying to get weight off and get my legs stronger!! I'm 5'10 and 16.8 st and 25!! I'm currently going to the gym and following a strict diet!! I get out on the road or mtb as much as possible!! Mainly Sunday for road biking at the minute! I'm going to start turbo training tomorrow, I have got the 3lctv DVDs to do!! Can anyone give me any advice about if I'm going the right way about this etc!!

Any help would be greatly appreciated!!

joe.90

Remembers to initially lose weight, 75% of it is what you eat, regardless of how much you excersise.

Then once you have lost the weight it's easier to maintain.

If you can manage 7-10 hours a week training, and 250-500 calories below your recommended daily intake. Do this for a month I can Guaruntee you will lose it.

Once you have lost enough, you can go back to your recommended intake, approx (3000 calories), in order to maintain fitness and well being. You can't continue to eat below your Recommended daily intake and train hard, as eventually ( in my experience) something will give.

Note: 3500 calories is 1 pound of weight,

Aim for 1-2 pound per week.

ShutUpLegs

nickyg1987 wrote:

Can anyone give me any advice about if I'm going the right way about this etc!!

You probably need to post more detail about how you intend to workout and how many hours you can put in every week. Have a look at the 'Raisins' thread on here of how not to go about losing weight.

Also, what sort of racing you intend on doing.

nickyg1987

The raisin thread is horrible reading! Got to page 10 and enough is enough!! I want to do road racing and also mtb as well!!

mattshrops

nickyg1987 wrote:

The raisin thread is horrible reading! Got to page 10 and enough is enough!! I want to do road racing and also mtb as well!!

Do you have photos of your (weird shaped) feet?

markos1963

I lost a couple of stone simply by doing two things. Firstly and most importantly I started commuting to work, one hour each way for five days means I was using far more calories than I was taking in. Secondly I restricted the amount of carbohydrate I was taking in, especially bread. I cut out three of the four slices a day i was having.

team47b

What do you mean by "strict diet!!"

Does this mean you have calculated
• max number of calories per day in order to reduce intake
• you have a food diary
• you weigh everything you eat
• you know your exact grams of carb per day
• you know your exact grams of protein per day
• you know your exact grams of fat per day
• you know your exact grams of fibre per day
• you have divided these totals and eat at set times 6 times a day
• you know when to exercise in relation to carb levels
• you know all about the effects of complex carbs vs simple carbs
• you do not eat for example white flour in any form or potatoes

Biggest difference to diet you can make is portion size. Having done the calculations above you will see that you are overeating.

A proper "strict diet" will get you to your ideal weight. If you eating correctly you can then focus on your exercise.

okgo

Its easy to get to your ideal weight, and I found you didn't need to muck about with diet etc to do that, but to go below that is HARD.

Froomes Edgar

team47b wrote:

What do you mean by "strict diet!!"

Does this mean you have calculated
• max number of calories per day in order to reduce intake
• you have a food diary
• you weigh everything you eat
• you know your exact grams of carb per day
• you know your exact grams of protein per day
• you know your exact grams of fat per day
• you know your exact grams of fibre per day
• you have divided these totals and eat at set times 6 times a day
• you know when to exercise in relation to carb levels
• you know all about the effects of complex carbs vs simple carbs
• you do not eat for example white flour in any form or potatoes

Biggest difference to diet you can make is portion size. Having done the calculations above you will see that you are overeating.

A proper "strict diet" will get you to your ideal weight. If you eating correctly you can then focus on your exercise.

He's 16 stone 8 and 5'10". Not deep frying everything he eats would count as strict.

nickyg1987

I was given a diet to follow!! Only allowed certain number of calories a day and can select from different food choices!! It's tough at times but I'm trying my best to be consistent!!

Cookie91

team47b wrote:

What do you mean by "strict diet!!"

Does this mean you have calculated
• max number of calories per day in order to reduce intake
• you have a food diary
• you weigh everything you eat
• you know your exact grams of carb per day
• you know your exact grams of protein per day
• you know your exact grams of fat per day
• you know your exact grams of fibre per day
• you have divided these totals and eat at set times 6 times a day
• you know when to exercise in relation to carb levels
• you know all about the effects of complex carbs vs simple carbs
• you do not eat for example white flour in any form or potatoes

Biggest difference to diet you can make is portion size. Having done the calculations above you will see that you are overeating.

A proper "strict diet" will get you to your ideal weight. If you eating correctly you can then focus on your exercise.

As you can see, there are a lot of pedantic arses on here. :roll:
My personal advice would be try to aim for a good amount of miles each week (60 a week to start, then increase it), rather than being anal about it. Initially providing that you exercise regularly and eat reasonably well you should easily lose weight, get stronger, faster and feel better physically and be more comfortable in your own body.

One other thing i will say is just be truthful to yourself, if you stand on the scales at the end of the week and have put on weight and look confused because you have done plenty of exercise and ate well. Be honest was it a healthy dinner you had, but then you went for seconds? Or did you really need that desert as a reward?

Best of luck!

BigDaddyG

Nicky - I would be interested in getting a copy of that diet you are on. I am on a 'watch what you eat diet' but I would prefer something with more structure. I am Turboing 4 times a week with a long ride at the weekend and whilst I have lost weight I think a change in my eating may enable me to drop some more weight.

PM me the diet if you can or drop me a note here and I will give you my email address.

jgsi

Well I suppose I better hold my hand up as I now relatively confident that I have sustainable weight control.
I was over 182 lbs at the end of December.
I now tallied in at 166.6lbs this morning.
I have been and still on a major training block but to me it's only relevance is my capability in continuing 'good' training'.
In the middle of the Tour of Sufferlandria and coping with its demands.

The weight has gone by maintaining a daily food/drink log and keeping calorie intake low on certain days when I am at work and actually less prone to cheating because the shift covers my weak times in the evenings.

I have weighed each day.
I have counted calories.
I have cut alcohol consumption by 90%
I have not cut my use of espressos one jot.
I am skewing preferences towards organic or foods that have natural ingredients.
I am trying to avoid totally artificial sugars etc althought that makes getting a decent gin and tonic pretty hard (aspartame)

In many ways I have committed major misdemeanours in the world of weight loss.
I now have to use my food logs to devise a food planner to keep me between 165 and 170 lbs until racing starts.

We will see in the racing to come

ShutUpLegs

Just goes to show what can be achieved if you apply serious dedication

mattshrops

JGSI wrote:

Well I suppose I better hold my hand up as I now relatively confident that I have sustainable weight control.
I was over 182 lbs at the end of December.
I now tallied in at 166.6lbs this morning.
I have been and still on a major training block but to me it's only relevance is my capability in continuing 'good' training'.
In the middle of the Tour of Sufferlandria and coping with its demands.

The weight has gone by maintaining a daily food/drink log and keeping calorie intake low on certain days when I am at work and actually less prone to cheating because the shift covers my weak times in the evenings.

I have weighed each day.
I have counted calories.
I have cut alcohol consumption by 90%
I have not cut my use of espressos one jot.
I am skewing preferences towards organic or foods that have natural ingredients.
I am trying to avoid totally artificial sugars etc althought that makes getting a decent gin and tonic pretty hard (aspartame)

In many ways I have committed major misdemeanours in the world of weight loss.
I now have to use my food logs to devise a food planner to keep me between 165 and 170 lbs until racing starts.

We will see in the racing to come

Good work that man.

For me the food log is vital to weight loss. Are you going to have that biccie if youre gonna have to make a note of it later?
Dont rely on your training to do it for you-and NEVER trust a exercise calorie estimator(I would cut those figures in half)

lef

Training and racing hard + cutting calories could result in you losing the wrong type of mass i.e muscle so be careful.

jgsi

lef wrote:

Training and racing hard + cutting calories could result in you losing the wrong type of mass i.e muscle so be careful.

When I'm down to Ryder's 160lb (same build) and he keeps dropping me on the hills or more significantly and appropriately, my FTP falls off a cliff, I'll let you know, cheers
At the moment , happy with my 165 to 168 range and my Saturday night chicken baltis and not having to lug around that extra stone of lard I had.

Andy36

All interesting reading this is one good reason I am taking up cycling and I am getting married in July so would like to loose some of my extra padding!!!!

Good luck mate

Froomes Edgar

Andy36 wrote:

All interesting reading this is one good reason I am taking up cycling and I am getting married in July so would like to loose some of my extra padding!!!!

Good luck mate

You can get rid of a superfluous "o" right now

jgsi

Andy36 wrote:

All interesting reading this is one good reason I am taking up cycling and I am getting married in July so would like to loose some of my extra padding!!!!

Good luck mate

Contrary to some on other parts of this forum, they would have you believe that cycling alone is enough to sheld kilo upon kilo upon kilo...... imo, it aint, it is actually one of the most 'calorific rich' sports/pastimes you can have.. check any cyclist's back pockets.
I have only achieved what I have by real kick up the backside with the food logs and nailing the daily intake.
I have just finsihed that damndable Tour of Sufferlandria, I am just checking back the workload this week a little bit and then I am going to re test FTP on Friday to see if my recent training load has actually produced any benefit as regards power. By dint of weight loss my PWR has improved, but that's cheating.

Andy36

JGSI wrote:

Andy36 wrote:

All interesting reading this is one good reason I am taking up cycling and I am getting married in July so would like to loose some of my extra padding!!!!

Good luck mate

Contrary to some on other parts of this forum, they would have you believe that cycling alone is enough to sheld kilo upon kilo upon kilo...... imo, it aint, it is actually one of the most 'calorific rich' sports/pastimes you can have.. check any cyclist's back pockets.
I have only achieved what I have by real kick up the backside with the food logs and nailing the daily intake.
I have just finsihed that damndable Tour of Sufferlandria, I am just checking back the workload this week a little bit and then I am going to re test FTP on Friday to see if my recent training load has actually produced any benefit as regards power. By dint of weight loss my PWR has improved, but that's cheating.

I have got my snacking sorted and eating habits sorted just need some sort of exercise now to help me get fit and just maybe help me to shift some pounds!!!
Running isn't for me i am afraid or going to the gym I wouldn't mind giving squash a go to be honest but no one is willing to give it a go with me lol

jgsi

Cycling can and will get you fit, however! ( for cycling that is)