I am working on loosing about twenty more pounds. so far i have lost 40 pounds in the two years. i avg about 16pounds every 10 months. What i am looking for is burning the handle bars away fast! My work schedule is mon. through fri. 6am to anywhere around 430pm, I am a plumber so i do get quite abit of walking in during the day. My work out routine so far is 4 or 5 days of short fast bike rides, where i try to keep the heart pumping fast for most of the 45 min+ ride. Two medium length rides during the weekend usually about 25 to 30+ miles. Supplements and other pills i am taking are Cynthroid(for my hypothtroid), GnC utra omega multi-vietamins, trimspa, and creotine mix (only used directly following workouts).
With this info i have given i hope someone wouldnt mind writting out a good diet plan, and maybe some good additions to my work out routine.
I am working on loosing about twenty more pounds. so far i have lost 40 pounds in the two years. i avg about 16pounds every 10 months. What i am looking for is burning the handle bars away fast! My work schedule is mon. through fri. 6am to anywhere around 430pm, I am a plumber so i do get quite abit of walking in during the day. My work out routine so far is 4 or 5 days of short fast bike rides, where i try to keep the heart pumping fast for most of the 45 min+ ride. Two medium length rides during the weekend usually about 25 to 30+ miles. Supplements and other pills i am taking are Cynthroid(for my hypothtroid), GnC utra omega multi-vietamins, trimspa, and creotine mix (only used directly following workouts).
With this info i have given i hope someone wouldnt mind writting out a good diet plan, and maybe some good additions to my work out routine.
once you know you then can put together a diet that contains enough kcal for your activities. truthfully as long as you are getting enough or almost enough the weight will remain or you'll drop in weight...
you get an idea from there on how much to under consume by to loose weight without your body going into starvation mode and storing as much as it can.
I lost 40 pounds in 2 months via the South Beach Diet and exercise (running/cycling/lifting). Give it a look, it may be what you need to get the weight loss jump started.
[quote="JungleJesus"]I am working on loosing about twenty more pounds. so far i have lost 40 pounds in the two years. i avg about 16pounds every 10 months. What i am looking for is burning the handle bars away fast! My work schedule is mon. through fri. 6am to anywhere around 430pm, I am a plumber so i do get quite abit of walking in during the day. My work out routine so far is 4 or 5 days of short fast bike rides, where i try to keep the heart pumping fast for most of the 45 min+ ride. Two medium length rides during the weekend usually about 25 to 30+ miles. Supplements and other pills i am taking are Cynthroid(for my hypothtroid), GnC utra omega multi-vietamins, trimspa, and creotine mix (only used directly following workouts).
With this info i have given i hope someone wouldnt mind writting out a good diet plan, and maybe some good additions to my work out routine.
Thanks in advance.
I have lost 52 lbs. since March 15th. Screw Atkins and South Beach and all the other gimmicks. Not enough carbs to fuel your workouts. Eat a balanced diet with 50-60% carbs, 25% fat and 15-25% protein. Check out this site: http://www.dietpower.com You can down load a free trial version to get started. Includes an extensive food database with all of the nutrients and also an exercise calculator to help you figure out how much to eat (No I do not work for them). Oh yeah, ride lots! The more you ride the more you get to eat. Powerful motivation for those days that you don't feel like riding. Good Luck.
Oatmeal in the morning, little snacks all day (mainly wheat thins and beef jerky...and a ton of liquid...unsweetened tea or water....all day long...more snacking (subway sandwich in there around lunch time..turkey breast, 6 inch, no cheese/mayo) grab a few pretzels before riding about 6pm, ride, eat a good meal (nutritional) afterwards. i look at it as "ok, now i've depleted my body with a ride, let's put something good back in it)
I suggest riding for longer..Short, fast rides are for building muscle
I weigh about 220 lbs, so my caloric intake for weight maintenance is supposed to be like 2200 calories.
However, in order to lose weight:
I consume only 1800 calories per day. I burn 800 to 1000 calories on my bike six times a week.
Is this too much to do at once? This works out to just under three pounds of weight loss per week, which I have been verifying with the scale. I don't want to continue this if it is unhealthy, but I have had tremendous energy and I haven't felt sluggish in any way. I've been sticking to the 1800 calories per day regimen for about three weeks now. Before this I was biking a little more but I wasn't counting the calories.
I weigh about 220 lbs, so my caloric intake for weight maintenance is supposed to be like 2200 calories.
However, in order to lose weight:
I consume only 1800 calories per day. I burn 800 to 1000 calories on my bike six times a week.
Is this too much to do at once? This works out to just under three pounds of weight loss per week, which I have been verifying with the scale. I don't want to continue this if it is unhealthy, but I have had tremendous energy and I haven't felt sluggish in any way. I've been sticking to the 1800 calories per day regimen for about three weeks now. Before this I was biking a little more but I wasn't counting the calories.
You're very low on total calories leftover - you really don't want your body to start storing energy. One good question is - how do you feel? You should feel FANTASTIC and never hungry, never run-down. If you're in great shape from riding, you ought to feel like it too. If you eat healthy and ride, you can't go wrong.
It isn't that bad, but do remember that if you put away 1000 calories worth of pasta and such before bed, they're not going to be burned off anytime soon. It depends a lot on the type of things you're eating. I would suggest that if you have to eat late, don't load up on a lot of complex carbs and things that are difficult to burn in a low-impact activity.
