Weight shedding plan

ugo.santalucia

Much to my dislike, this morning I tipped 75 Kg on the scale... I'd like to go back to 70-72 where I belong.

Here is my plan (based on the Sky guy suggestions as seen on TV)

1) Morning porridge and coffee (sugar) ca. 350 cal
2) Ride to work ca. 50 min at good pace
3) Second porridge, small ca. 150 cal
4) Lunch: jacked potato with beans, ca. 500 cal
5) Ride home ca. 50 min at good pace
6) Dinner: typically salmon (200 g), brown rice (100 g dry) and lentils 80 g dry, bit of olive oil, maybe a few veg. (non starchy)... ca. 1200 cal

Total: ca. 2,200 cal which should be just less of what I need, so I should slowly lose weight... thoughts?

arthur_scrimshaw

I thought that it was best to ride before eating breakfast and take a shot of expresso before the ride?
Also with the avg sedentary male needing 2500 cal, with 100min of fast pace riding you will be way under at 2200 cal, think you would need more or your weight loss will be too fast?

dinyull

I tried the 5:2 diet earlier this year and was amazed by the results. Only did it as moral support for the fiancée and had to stop as I lost a stone and a half in about month and I wasn't overweight to start with.

Basically, you eat as you would normally for 5 days and then have 2 fast days where you can only consume 600 calories. It's a bit strange to begin with but you soon get used to it and it's much easier than it sounds.

ugo.santalucia

No fasting, no riding on an empty stomach... I am only half a stone overweight, don't want to make this into a nightmare... If I was 3 stone overweight, maybe I'd try something more radical like a fasting plan.

2,200 might be slightly on the low side... but probably not too much

arthur_scrimshaw

ugo.santalucia wrote:

No fasting, no riding on an empty stomach... I am only half a stone overweight, don't want to make this into a nightmare... If I was 3 stone overweight, maybe I'd try something more radical like a fasting plan.

2,200 might be slightly on the low side... but probably not too much

I do my morning commute on an empty stomach mainly because I'm not really hungry first thing, it's normally about 12 miles/600ft of climbing and lasts 40min, I have breakfast at work. I never feel a lack of energy but then I'm not hammering it either.

dinyull

Fasting sounds a little extreme - it's not really like that.

A fast day would be:
Porridge (with water not milk) - 75 cal (after commute too!)
Homemade soup - 75 cal
Grilled chicken fillets with veg and pulses - 400+ cal
Snack on carrots, cucumber etc. if needed.

My commute is around the same time as your's and performance on the bike wasn't affected at all during fast.

styxd

Dinyull wrote:

Fasting sounds a little extreme - it's not really like that.

A fast day would be:
Porridge (with water not milk) - 75 cal
Homemade soup - 75 cal
Grilled chicken fillets with veg and pulses - 400+ cal
Snack on carrots, cucumber etc. if needed.

My commute is around the same time as your's and performance on the bike wasn't affected at all during fast.

that isnt a fast.

Just carry on doing what you're doing Ugo, if you a redoing two 50 min rides per day at a decent pace then you'll probaby lose the weight in a couple of weeks.

meanredspider

ugo.santalucia wrote:

No fasting, no riding on an empty stomach... I am only half a stone overweight, don't want to make this into a nightmare... If I was 3 stone overweight, maybe I'd try something more radical like a fasting plan.

2,200 might be slightly on the low side... but probably not too much

I think your plan is pretty much perfect.

dinyull

styxd wrote:

that isnt a fast.

In the 5:2 diet, that is what constitutes a 'fast' day.

I understand why people would be put off by it, but I've had a couple of diet's over the years and know what was easier/quicker.

whoof

Unless you are planning for a specific event (i.e. Le Tour) where you need to be lighter and then afterward you can put the weight back on again you need to choose what to eat and pretty much stick with forever.
The alternative is the Jan Urlich diet with accompanying yoyo weight.

ugo.santalucia

meanredspider wrote:

ugo.santalucia wrote:

No fasting, no riding on an empty stomach... I am only half a stone overweight, don't want to make this into a nightmare... If I was 3 stone overweight, maybe I'd try something more radical like a fasting plan.

2,200 might be slightly on the low side... but probably not too much

I think your plan is pretty much perfect.

That's what I like to hear!

I have been pretty constant for years, but then I started indulging a bit too much in snacks over the past 12 months. My meals are pretty sound and crap free, but then you factor in a few snacks here and there and that's another 500 Kcal a day. So I have to force myself out of the snacking habit and stick to healthy nutritious meals and hopefully will see the results in the new year

madasahattersley

I still think that's not enough calories. You'll soon find yourself chewing your fingernails 4 hours before your next meals and crack open a box of chocolates.

Though I didn't like being forced to use it, Myfitnesspal is good for telling you your caloric needs based on your size and how much exercise you do. I know for instance that the arbitrary guideline of 2500 kcal for somebody of my size, metabolism and activity level (not very much at the moment) is nowhere near enough. Generally it's closer to 3500 to maintain weight, 4000 to put some on and about 3000 to start losing weight, and that's just about 25 minutes of running every second day, nowhere near 1:40 of tempo cycling.

ugo.santalucia

madasahattersley wrote:

I still think that's not enough calories. You'll soon find yourself chewing your fingernails 4 hours before your next meals and crack open a box of chocolates.

Though I didn't like being forced to use it, Myfitnesspal is good for telling you your caloric needs based on your size and how much exercise you do. I know for instance that the arbitrary guideline of 2500 kcal for somebody of my size, metabolism and activity level (not very much at the moment) is nowhere near enough. Generally it's closer to 3500 to maintain weight, 4000 to put some on and about 3000 to start losing weight, and that's just about 25 minutes of running every second day, nowhere near 1:40 of tempo cycling.

Yeah, but the age is with you... your metabolic rate is significantly higher than someone who could be your dad...

You are right about the chewing fingernails 4 hours before a meal though... :roll:

meanredspider

ugo.santalucia wrote:

meanredspider wrote:

ugo.santalucia wrote:

No fasting, no riding on an empty stomach... I am only half a stone overweight, don't want to make this into a nightmare... If I was 3 stone overweight, maybe I'd try something more radical like a fasting plan.

2,200 might be slightly on the low side... but probably not too much

I think your plan is pretty much perfect.

That's what I like to hear!

I have been pretty constant for years, but then I started indulging a bit too much in snacks over the past 12 months. My meals are pretty sound and crap free, but then you factor in a few snacks here and there and that's another 500 Kcal a day. So I have to force myself out of the snacking habit and stick to healthy nutritious meals and hopefully will see the results in the new year

I'm pretty much in exactly the same boat as you - about 5kg too heavy. I was out of my routine spending long days doing up a house (eating badly with it) and staying at my folks' place and eating too well (mum's cooking). Once you get in the habit of eating more, it's hard to step back down again into the old habit. I'm going to be doing something similar to you just with less daily riding and less calories. It worked well before.

team47b

ugo.santalucia wrote:

6) Dinner: typically salmon (200 g), brown rice (100 g dry) and lentils 80 g dry, bit of olive oil, maybe a few veg. (non starchy)... ca. 1200 cal

Total: ca. 2,200 cal which should be just less of what I need, so I should slowly lose weight... thoughts?

Brown rice - a *normal portion would be 70 gms so reduce to 40gms for a diet

Lentils - a *normal portion would be 25gms so reduce from 80gms for a diet

You don't need both rice and lentils but if you want both eat half a portion of each.

You don't, I assume, need that much energy at night, replace some of the carbs with protein if you feel hungry, eg nuts.

* normal being an amount that no-one ever eats hence the reason everyone needs to be on a diet

ugo.santalucia

team47b wrote:

ugo.santalucia wrote:

6) Dinner: typically salmon (200 g), brown rice (100 g dry) and lentils 80 g dry, bit of olive oil, maybe a few veg. (non starchy)... ca. 1200 cal

Total: ca. 2,200 cal which should be just less of what I need, so I should slowly lose weight... thoughts?

Brown rice - a *normal portion would be 70 gms so reduce to 40gms for a diet

Lentils - a *normal portion would be 25gms so reduce from 80gms for a diet

You don't need both rice and lentils but if you want both eat half a portion of each.

What????

Were you in charge of the canteen at Birkenau? :shock:

arran77

ugo.santalucia wrote:

team47b wrote:

ugo.santalucia wrote:

6) Dinner: typically salmon (200 g), brown rice (100 g dry) and lentils 80 g dry, bit of olive oil, maybe a few veg. (non starchy)... ca. 1200 cal

Total: ca. 2,200 cal which should be just less of what I need, so I should slowly lose weight... thoughts?

Brown rice - a *normal portion would be 70 gms so reduce to 40gms for a diet

Lentils - a *normal portion would be 25gms so reduce from 80gms for a diet

You don't need both rice and lentils but if you want both eat half a portion of each.

What????

Were you in charge of the canteen at Birkenau? :shock:

No pain no gain Ugo but then if you're not serious about weight loss just stick with the pies :P

team47b

55kgs here, I ain't the one with the weight 'problem' so carry on

Moonbiker

Im about 75kg atm also would like to be 70kg.

Will be fairly happy to stay at 75kg though as usually i get fat in winter somtimes up to 80kg. :oops:

I think the colder weather makes me more hungry.

meanredspider

team47b wrote:

55kgs here, I ain't the one with the weight 'problem' so carry on

55kg! I hope you're about 5'0"

team47b

I think I'm 5' 5" in old money, mrs T is the same weight as me - if you include the weight of her bike

aberdeenal

You should get your basal metabolic rate checked - mine is only 1572 cals therefore if I were to eat the recommended 2500 cals per day then I would put on weight.

As per the poster above ^^ My Fitness Pal is great for logging food intake etc...............as long as you're truthful in logging and weigh everything (which can be a pain in the ar$e)

darkhairedlord

Skip the diet and get manc33 to spec you some lighter wheels. Chinese carbon clinchers from ebay natch

Velonutter

team47b wrote:

55kgs here, I ain't the one with the weight 'problem' so carry on

You might have a weight problem if you are only 4ft tall!

OfficerDigby

Just drill another couple of spoke holes in your rims and be done with it!

DeVlaeminck

ugo.santalucia wrote:

madasahattersley wrote:

I still think that's not enough calories. You'll soon find yourself chewing your fingernails 4 hours before your next meals and crack open a box of chocolates.

Though I didn't like being forced to use it, Myfitnesspal is good for telling you your caloric needs based on your size and how much exercise you do. I know for instance that the arbitrary guideline of 2500 kcal for somebody of my size, metabolism and activity level (not very much at the moment) is nowhere near enough. Generally it's closer to 3500 to maintain weight, 4000 to put some on and about 3000 to start losing weight, and that's just about 25 minutes of running every second day, nowhere near 1:40 of tempo cycling.

Yeah, but the age is with you... your metabolic rate is significantly higher than someone who could be your dad...
:

Aint at the truth, if I ate what I ate as a 20 year old I'd be at least a stone heavier than I am now which on itself is a stone more than I weighed when I was 20. I think the plan looks sound, horses for courses, some can do fast days but I know when I tried the 5:2 it didn't work for me I just didn't have the willpower. If I were to suggest a change it would be to delay your breakfast until you are at work, think someone else suggested the same, it just knocks the next meal back an hour and the subsequent meal which I find makes it easier not to snack before bed.

nibby

I would try just an espresso a few days a week before commute then eat the porridge when you get into work. It will help with taking energy from your fat store which is a good thing.

Also would eat more salad/greens and protein for lunch. Eggs are great.

In general low GI stuff like basmati rice and loads of greens with lunch and dinner.

Nuts for snacking, dark choc etc for snacks after dinner if needed.

If you think you need to eat before going out in the mornings then have an omelette with some cheese and a few slices of bacon or similar then when you get into work something like full fat greek yoghurt and some berries.

On days when your not riding substitute the porridge for eggs/bacon as above.

Don't have semi skimmed or any diet crap with things, full fat is fine.

You will be down to racing weight in no time

meanredspider

nibby wrote:

I would try just an espresso a few days a week before commute then eat the porridge when you get into work. It will help with taking energy from your fat store which is a good thing.

Please could you explain this to me as, from what I understand, this doesn't make sense. As soon as you start exercising reasonably hard, your liver kicks glycogen into your bloodstream. I've heard it said that pros use this technique to simulate the multi day racing scenario. In general terms, it's still calories in vs calories out, wherever you burn it from. Riding slowly will help the fat burning adaptation provided you ride long enough - that won't really help weight loss just improve your endurance. All I see riding fasted will do is cause you to burn your glycogen stores more quickly. Without good glycogen stores, you struggle to exercise as you need some glycogen to burn fat (hence the bonk).

ugo.santalucia

Science aside...

day 2 and I lost 300 grams... so there... 8)

slowbike

Calorie counting aside - get used to feeling hungry - not really hungry, just hungry ... drink more water and have a few low calorie snacks (carrots, fruit etc) to eat slowly before your proper meal.

If you're having sugar in hot drinks, cut down or out.

Good luck you'll soon be back to my weight

DavidJB

I literally cut out all processed sugar and crap food. I find doing 10-15 hours of training a week I don't need to watch the kcals to get into shape. My biggest vice is large bowls of cereal!!!

Although I'm a massive fat bastard right now...so probably don't listen to me.