Weight loss for experienced cyclist

dexty

Hi all, I have been cycling for a number of years and really enjoy it. I do about 7-8k km' per year. Generally i do @75km on Tues and thurs nites and about 100 or more every second w'end. I am quite strong at everything, really quick on quick steep climbs and have several club Strava Kom's going up and down! My problem is I weigh 14 and 1/2 stone which is way too heavy for longer climbs. I need to loose a stone but find it impossible. I am 6.1' btw. I have a fairly healthy appetite and can't see how I could make any drastic changes apart from cut my portions. I find I am really cycling to keep weight off and am one of these people that would be 18 stone if I gave it up. So I am cycling to keep it off rather than get it of at the minute which I want to reverse. I would like to lose a stone and keep the leg strength I have. So what's the best way to do it? I have tried going straight to bed after the Tues and Thurs nite spins but I am dead 4 the next few rides and is a big no no. So I want to get home and just eat enough to recover and not to loose strength but loose weight at the same time. So what would anyone suggest please? I find it really difficult to loose it and burning off up to 6K calories on the bike every week I would of thought would lead to a calorific deficiency and hence loose weight! The only thing is that I have a big appetite especially if i let myself get too hungry. i would do anything to suppress that appetite!  I don't eat sweet things and eat lots of fruit and veg and hav a few beers at the weekend.
So suggestions please! What has worked for anyone else?
Many thanks in advance 
D

Beasty

Cut out the beer and eat less - it really is as simple as that

BTW you're probably not "burning off" 6,000 calories a week through cycling - unless your spins are really intense it's probably nearer 4k per week

BTW, did you intend posting this as a Training Log? You will get more feedback in the main forum

dexty

Ok cheers, yeah i was thinking of cutting out beer for vodka diet coke instead!

Can I transfer this to the main cycling tread then or will I repost with out getting in trouble for posting in 2 places?

Cheers,
D

Beasty

dexty wrote: »

Can I transfer this to the main cycling tread then or will I repost with out getting in trouble for posting in 2 places?

Moved;)

Cyclewizard

dexty wrote: »

Hi all, I have been cycling for a number of years and really enjoy it. I do about 7-8k km' per year. Generally i do @75km on Tues and thurs nites and about 100 or more every second w'end. I am quite strong at everything, really quick on quick steep climbs and have several club Strava Kom's going up and down! My problem is I weigh 14 and 1/2 stone which is way too heavy for longer climbs. I need to loose a stone but find it impossible. I am 6.1' btw. I have a fairly healthy appetite and can't see how I could make any drastic changes apart from cut my portions. I find I am really cycling to keep weight off and am one of these people that would be 18 stone if I gave it up. So I am cycling to keep it off rather than get it of at the minute which I want to reverse. I would like to lose a stone and keep the leg strength I have. So what's the best way to do it? I have tried going straight to bed after the Tues and Thurs nite spins but I am dead 4 the next few rides and is a big no no. So I want to get home and just eat enough to recover and not to loose strength but loose weight at the same time. So what would anyone suggest please? I find it really difficult to loose it and burning off up to 6K calories on the bike every week I would of thought would lead to a calorific deficiency and hence loose weight! The only thing is that I have a big appetite especially if i let myself get too hungry. i would do anything to suppress that appetite!  I don't eat sweet things and eat lots of fruit and veg and hav a few beers at the weekend.
So suggestions please! What has worked for anyone else?
Many thanks in advance 
D

I find that if I don't get out as much as I should for a week or two that my weight starts to creep up aswel. I find that adding some resistance training and some running / soccer / swimming helps, might not be the best thing for directly improving cycling performance but good mixture of cardio and weights helps me shred some the weight when necessary and improves my posture and general 'shape'.

The biggest thing (and hardest for someone like me who likes their food and a beer) is certainly your diet. That really is key and I'm sure if I looked at this closer I'd be at a more hill friendly weight! But it depends what your goals are, I ride because I enjoy it and the day I start counting every calorie and stop allowing myself a few beers at the weekend it will become a chore and it won't work for me.

Good luck anyway, you seem to be getting out a fair bit and that's what it's all about!

fat bloke

Cut the beer if you can. I did so a year ago and lost half a stone without making any other changes diet/exercise wise. It's stayed off too.

Myfitnesspal is a good free app for tracking your daily calorie intake too. You don't have to be too accurate with it, even just to make a note of what you're actually eating and snacking on, it makes you more aware of your eating habits.

Best of luck!

TinyExplosions

1. Read this
2. Give up carbs
3. Give up sugar
4. Enjoy watching the weight fall off

Diarmuid

Track everything you eat for two weeks and then analyse it. (Myfitnesspal) You'll find you are eating more than you think, make the adjustments accordingly. Already active people trying to lose weight without changing their diet is very difficult.

12 sprocket

dexty wrote: »

Hi all, I have been cycling for a number of years and really enjoy it. I do about 7-8k km' per year. Generally i do @75km on Tues and thurs nites and about 100 or more every second w'end. I am quite strong at everything, really quick on quick steep climbs and have several club Strava Kom's going up and down! My problem is I weigh 14 and 1/2 stone which is way too heavy for longer climbs. I need to loose a stone but find it impossible. I am 6.1' btw. I have a fairly healthy appetite and can't see how I could make any drastic changes apart from cut my portions. I find I am really cycling to keep weight off and am one of these people that would be 18 stone if I gave it up. So I am cycling to keep it off rather than get it of at the minute which I want to reverse. I would like to lose a stone and keep the leg strength I have. So what's the best way to do it? I have tried going straight to bed after the Tues and Thurs nite spins but I am dead 4 the next few rides and is a big no no. So I want to get home and just eat enough to recover and not to loose strength but loose weight at the same time. So what would anyone suggest please? I find it really difficult to loose it and burning off up to 6K calories on the bike every week I would of thought would lead to a calorific deficiency and hence loose weight! The only thing is that I have a big appetite especially if i let myself get too hungry. i would do anything to suppress that appetite! I don't eat sweet things and eat lots of fruit and veg and hav a few beers at the weekend.
So suggestions please! What has worked for anyone else?
Many thanks in advance
D

Beware of taking nutrition advice from cyclists, some of it is silly and dangerous. Get yourself professional advice or buy a good book on sports nutrition by an accredited nutritionist.

Brian?

12 sprocket wrote: »

Beware of taking nutrition advice from cyclists, some of it is silly and dangerous. Get yourself professional advice or buy a good book on sports nutrition by an accredited nutritionist.

In Ireland an "accredited nutritionist" is an oxymoron. It's not a protected term.

dexty

ok, many thanks all for the replies.

I do like for breakfast to have a big bowl of fruit with honey and fat free natural yogurt over it. What's that like? I know sugars are bad for you but the fruit and honey are natural sugars and its probably about 4 or 5 of my 5 a day! I found it better than having a bowl of sugar free Alpen and blueberries or porridge.

I tired carb free before and it really wrecked my rides, my legs were totally empty. If I could do carb free and then just ate the right amount of carbs before a ride at just the right time before the ride and just the right amount afterwards to refuel so that I don't suffer on rides i'd be happy. But it's getting that 'just right' timing and portion size that I have no idea of.

So far I am getting up early am and doing an hours walk b4 fasting for an hour b4 breakfast, walk or cycle in the evenings, no eating after 6pm, probably a glass of milk after a ride so as to provide the minimal amount of refuelling so I am not dead on the next ride and at weekend I am cutting out beer for vodka sugar free red bull instead. Also no sugar (not that I had that much b4 anyway)

Regards,

D

Brian?

dexty wrote: »

Hi all, I have been cycling for a number of years and really enjoy it. I do about 7-8k km' per year. Generally i do @75km on Tues and thurs nites and about 100 or more every second w'end. I am quite strong at everything, really quick on quick steep climbs and have several club Strava Kom's going up and down! My problem is I weigh 14 and 1/2 stone which is way too heavy for longer climbs. I need to loose a stone but find it impossible. I am 6.1' btw. I have a fairly healthy appetite and can't see how I could make any drastic changes apart from cut my portions. I find I am really cycling to keep weight off and am one of these people that would be 18 stone if I gave it up. So I am cycling to keep it off rather than get it of at the minute which I want to reverse. I would like to lose a stone and keep the leg strength I have. So what's the best way to do it? I have tried going straight to bed after the Tues and Thurs nite spins but I am dead 4 the next few rides and is a big no no. So I want to get home and just eat enough to recover and not to loose strength but loose weight at the same time. So what would anyone suggest please? I find it really difficult to loose it and burning off up to 6K calories on the bike every week I would of thought would lead to a calorific deficiency and hence loose weight! The only thing is that I have a big appetite especially if i let myself get too hungry. i would do anything to suppress that appetite!  I don't eat sweet things and eat lots of fruit and veg and hav a few beers at the weekend.
So suggestions please! What has worked for anyone else?
Many thanks in advance 
D

First you need to know what your BMR is, have a look at this:

http://www.boards.ie/vbulletin/showpost.php?p=50956807&postcount=12

Once you know that eat a max of 500 kcals a day below said BMR. Stick to whole foods as much as you can.; meat, veg, fruit and carbs from rice/potatoes etc.. Obviously on long spins that's not going to be practical, stick to an 80/20 rule, i.e. make 80% of your diet whole foods.

There is no 100% accurate way of calculating the calories burned during execise, but using a HR monitor is your best guess.

Brian?

dexty wrote: »

no eating after 6pm,
D

Don't worry about eating after 6pm, it's a myth.

Have a good gander here:

http://www.boards.ie/vbulletin/showthread.php?t=2055963342

ford2600

dexty wrote: »

ok, many thanks all for the replies.

I do like for breakfast to have a big bowl of fruit with honey and fat free natural yogurt over it. What's that like? I know sugars are bad for you but the fruit and honey are natural sugars and its probably about 4 or 5 of my 5 a day! I found it better than having a bowl of sugar free Alpen and blueberries or porridge.

Not an expert, but I ignore fat free products.

Have proper yoghurt, some great one out there now.

Eat plenty protein and good fats. Great for appetite suppression. Eggs beef etc are your friend!
In training logs cycling sub forum have a read of I've joined a cult thread for a few ideas.

Keep eating fruit and most importantly enjoy your food and bike. If your not the ideal weight according to some nonsense bmi calculation, so what.

BadCharlie

Was going to say make sure you dont eat to much after your cycle. I always take a protein drink after a cycle or workout. And of course cut out the dink.

dexty

BadCharlie wrote: »

Was going to say make sure you dont eat to much after your cycle. I always take a protein drink after a cycle or workout. And of course cut out the dink.

Yeah that was a big mistake I was making before. I'd do a good hard 3 hr stint on the bike, get home at 10pm and pig out thinking I had just burned off 1500 calories and had a free run to eat what I like and to help recover too.
I tried protein shakes and don't find any advantage with them. I think Milk is much better!

It's just a question of after that twice weekly tough 3 hr ride arriving home at 10pm (showering and going to bed then) how much is enough to recover (so my legs wont be dead next time) and loose weight at the same time?

D

Cee-Jay-Cee

I was 14st 2lbs for a long time and I'm 6ft in height. I decided in May 2012 to do something about it and bought a bike and changed my diet. I cut out bread completely and I started eating cereal and a yoghurt for breakfast, an apple or banana at lunch time and a proper dinner in the evening. I didn't eat anything after 8pm. I lost 2stone in 9 months. I cycled 2/3 times a week (30-50km spins) but it was my diet that helped with weight loss. I have stuck to the diet even though its not an actual diet, its simply the way I eat now. I have actually gained about 4lbs in recent months but I reckon it must be through muscle increase as I don't see it on myself anywhere but I'm cycling much more this year (50kms several times a week and 80+ at weekends) and my times on training loops have dropped.

You need to exercise portion control especially at dinner time. Eat less but more often throughout the day and cut out bread completely (which I think contributed most to my weight loss)

My cycling contributes nothing to my weight control and I do it purely because I love it and its healthy and more importantly it gets me out of the house for a few hours a few times a week.

ford2600

Try a boiled egg with a little butter on top after next cycle. A few butter beans, chickpeas, nuts or whatever.
No need to pig out and youll feel better.
Btw everyone is different see what works for you, a liitle tweak here and there.

Spent 10 hrs on bike yesterday. HUGE breakfast, a slice of banana cake after 4hrs, sandwich 4 hrs later a bag of nuts and a snickers bar. No gels or any sports drink I

Had two eggs with a beautiful piece of chorizo sausage. Ravenous hunger gone

Soarer

TinyExplosions wrote: »

1. Read this
2. Give up carbs
3. Give up sugar
4. Enjoy watching the weight fall off

You should have that as your sig!

longshank

what is your goal? improved performance? just loose weight? there are 2 sides to the balance sheet calories in calories out. the balance between the two determines your weight control. if you want to improve performance drastic weight loss will prob mean not having the energy to improve performance. Or you can make a very slow adjustment and the gradual weight loss without adversely affecting performance performance. If you want to adjust slowly without adversely affecting performance too much you should look at increasing your BMR by splitting your sessions and training twice a day and hence increasing your metabolic rate throughout the day.
Some would say it is impossible to loose weight and increase performance at same time due the calorie deficit.
It's very much depends on your own goals/situation.

Inquitus

Reading Charley Wegelus book it seems the Italian approach in the 90's was to eat nothing and fill yourself up with water, ymmv

RayCun

dexty wrote: »

ok, many thanks all for the replies.

I do like for breakfast to have a big bowl of fruit with honey and fat free natural yogurt over it. What's that like? I know sugars are bad for you but the fruit and honey are natural sugars and its probably about 4 or 5 of my 5 a day! I found it better than having a bowl of sugar free Alpen and blueberries or porridge.

That's a massive amount of sugar in the morning, and no protein (or carbs)
When do you next eat? I bet you're either snacking through the morning or have a big lunch, possibly both.

seamus

Calories, calories, calories. For the moment forget about what you eat and when you eat it. If you eat less than you burn, you'll lose weight. It's that simple.

If you ask for advice on managing your diet, everyone will have their pet favourite regime - paleo, no-carb, little-and-often, no-fat, blah, blah, blah - ultimately they're all as good as eachother because they achieve the same goal of reducing your total caloric intake whether by directly reducing your intake or doing by modifying your habits.

Do as said above, sign up for an online food diary, eat normally for a week and log your food habits. Look at your typical caloric intake for a day and compare it to how much you should be eating to lose some weight. Then look at the places that you can start cutting back. If you usually eat a large meal at one sitting because you're starving, then that's an indicator that your previous meal(s) are too small or too high in sugars. If you find yourself snacking between meals, then similarly it's because your last meal wasn't enough. Although often snacking develops into a habit which just needs to be broken.

Eating is important for training, but the mistake a lot of us make is to assume that we can eat whatever we want cos we just did 100km. Rough rule of thumb - if you eat while on the bike, you only need a normal meal when you finish, no matter how famished you are.

Also hydration. Don't underestimate the power of water. If you don't have a drink of water close to hand at all times, you're doing it wrong.

pprendeville

I got a great book called Racing Weight by Matt Fitzgerald. Really good advice on weightloss. Just a few of the main things he mentions are not to go into calorie deficiency as this will wreck your training. Learn the difference between belly hunger and head hunger. Carbs are an absolute necessity for glycogen which fuels your training (more so at high intensity).

From reading elsewhere Long slow distance training which should be done in the off season (or if you're not racing it can be done anytime) is a good way to burn calories. Training at Zone 2 (to understand training zones see here: http://blog.trainingpeaks.com/posts/2012/5/4/joe-friels-quick-guide-to-setting-zones.html) is ideal as the effort required is low enough so as not to use up carbs in the form of glycogen but instead to rely on fat as a fuel to burn. Can be boring but you could throw in some intervals like 3x3 min hard efforts and 10x15sec sprints, both with rest between each set and everything else in Z2.

I recently did a fitness test in Trinity college and my body fat is 19% even though I've dropped my weight from 73kg in April to 66.5kg as of today. What I need to do to get rid of the spare tire is change the excess body fat into muscle so that means core workouts and also some LSD training during the winter and monitoring the diet carefully (less carbs in evening also unless I've done a hard training session).

Two tips I learned are to use chocolate milk mixed with soya milk as a recovery drink after a ride. Google it. Also, instead of eating sanwiches (if you're a sandwich man) switch to whole grain tortillas. Throw in plenty of veg. Much better for weightloss and you can pack in more nutrition.

Finally, a good article on the principles of weight loss: http://home.trainingpeaks.com/articles/nutrition/7-principles-of-healthy-weight-loss.aspx

Seaneh

Brian? wrote: »

In Ireland an "accredited nutritionist" is an oxymoron. It's not a protected term.

As Mr O'Brien would say, its like someone calling themselves a "toothieologist" and claiming to be qualified to look after your dental health.

TinyExplosions

pprendeville wrote: »

Carbs are an absolute necessity for glycogen which fuels your training (more so at high intensity).

That's not always the case though, depending on your own body type/metabolism, you may see no great increase in glycogen from carb intake. This Article is specifically about 'carb loading', but there's other info out there that show some people (particularly diabetic and pre-diabetic -that is with a family history) will not process carbs in the same way.

For the OP, I'd say that the 'dead legs' feeling from eating less carbs was possibly down to what they were replaced with rather than the actual 'lack' of carbs themselves, but then I'm no expert so take all advice here with a pinch of salt (or not, depending on your views on sodium...)

TinyExplosions

pprendeville wrote: »

Two tips I learned are to use chocolate milk mixed with soya milk as a recovery drink after a ride.

Fuck soya milk, full fat proper milk all the way!

dexty

longshank wrote: »

what is your goal? improved performance? just loose weight? there are 2 sides to the balance sheet calories in calories out. the balance between the two determines your weight control. if you want to improve performance drastic weight loss will prob mean not having the energy to improve performance. Or you can make a very slow adjustment and the gradual weight loss without adversely affecting performance performance. If you want to adjust slowly without adversely affecting performance too much you should look at increasing your BMR by splitting your sessions and training twice a day and hence increasing your metabolic rate throughout the day.
Some would say it is impossible to loose weight and increase performance at same time due the calorie deficit.
It's very much depends on your own goals/situation.

My goal is to improve performance in the longer climbs by loosing weight! I am climbing with fellas 2+ stone lighter than me and i can match them for speed apart from the long climbs or when we do get to the top of a steep section I am more puffed out than them and i think it has to be down to weight

dexty

RayCun wrote: »

That's a massive amount of sugar in the morning, and no protein (or carbs)
When do you next eat? I bet you're either snacking through the morning or have a big lunch, possibly both.

Yeah you have a point there that I am conscious of. I don't intake any protein until well past midday. Sometimes evening. I did start taking a protein shake every morning but I didn't see any added benefit really. I should start with an omelette or scrambled eggs or the odd fry for a change to address that balance.

Is having fruit the same as having sugar? Is this whole natural sugar v's refined sugar a misconception and that sugar is sugar regardless? Is it a case of 'well if u have to eat the sugar make it natural sugar'?

Zorba

Tyler Hamilton used to drink lots and lots of sparkling water after a bike ride to keep the hunger away and fool his body into thinking he was full.

dexty

TinyExplosions wrote: »

That's not always the case though, depending on your own body type/metabolism, you may see no great increase in glycogen from carb intake. This Article is specifically about 'carb loading', but there's other info out there that show some people (particularly diabetic and pre-diabetic -that is with a family history) will not process carbs in the same way.

For the OP, I'd say that the 'dead legs' feeling from eating less carbs was possibly down to what they were replaced with rather than the actual 'lack' of carbs themselves, but then I'm no expert so take all advice here with a pinch of salt (or not, depending on your views on sodium...)

My dead legs was definetly down to lack of or no carbs, no doubt. I need to get the balance right. I generally like to come back from a ride spent knowing I put the effort in. Legs are empty so I need to replace the glycogen straight away in that 20-30 min window but need to know what is sufficient to do that and not have dead legs the next ride but at the same time is not too much to prevent weight loss!

C3PO

I don't think you need to do anything drastic ..... and I certainly wouldn't be giving up beer!!!
I was in a very similar position a couple of years ago - I'd starting cycling at nearly 16.5 stone (105kgs) and the 1st couple of stone just fell off but then it stopped - i was hovering at about 90kgs (well not excatly hovering!). I found for me it was just a matter of making a relatively small change - I gave up eating sweets and biscuits except very occasionally (I do allow myself Marietta with a cup of tea!). I'm now 80-82kgs and will try to get down to about 78kgs for a big race in October!
As little as 100 calories deficit a day will make a significant difference over time .... and a Mars bar has 300!

dexty

Zorba wrote: »

Tyler Hamilton used to drink lots and lots of sparkling water after a bike ride to keep the hunger away and fool his body into thinking he was full.

Yeah, funny I tried that tip from him, and it taught me that if I don't eat carbs after a ride my legs will be dead the next day.
It's striking a balance between taking just enough to recover and loosing weight! A fine line indeed!!!

dexty

It would be very interesting to know how did Wiggins drop so much body weight (up to a 1/3) and increase power?!!

C3PO

dexty wrote: »

It would be very interesting to know how did Wiggins drop so much body weight (up to a 1/3) and increase power?!!

Oh God ..... now don't be opening a new can of worms!!!:o

siochain

I know several athletes across a range of sports including triathletes who had positive body fat changes and race times by adopting a modified paleo style diet. Transitioning to this can be rough but well worth it in most cases.

It you don't want to do paleo try eliminating all forms of wheat and read wheat belly.

RayCun

I still tend to think that weight loss, in the end, comes down to calories in/calories out. You have to eat enough of the stuff your body needs for the life you're living - proteins, carbs, fats, vitamins, minerals etc - but you can get all that and have a calorie surplus or deficit.
But how and when you eat will have a big effect on your appetite. If two guys are doing the same amount of exercise and taking in the same amount of calories, but one guy is hungry all the time and the other isn't...the hungry guy will sooner or later start eating more.
The problem with sugar (or simple carbs in general) is that its a quick hit of energy followed by a crash where you feel hungry again. Complex carbs, proteins, fats are slower to hit but make you feel full for longer.

smiggyontour

Hi dexty i had the exact same problem myself up to 3 months ago
I was doing a lot of milage per week running and did the marathon last october but never really lost much weight
Bought a road bike in jan. This year but for 3 or 4 months i still wasnt really losing any weight even though i was building up the miles on the bike at the weekend

When i did start to lose weight was when i started cycling to work
I'm no nutritionist but this worked for me
Its only @ a 20 min spin but what i do is
Dont eat breakfast before you leave the house
Go as fast as you can when you can
Really push yourself for that 20/25 minutes - high intensity
Your body will basically burn stores of fat instead of the breakfast you would of had
Dont do more than 30 minutes though as you will start to run on empty - not good

Another thing ive started to do is eat a tub of low fat cottage cheese every day - lidl @ 50 cent/tub
Along with porridge in the morning its reaaly good
Its a really slow release protein
It tastes so bad it has to be good for you
If you get a craving at night eat half a tub with wheat crackers

Cut out beer as much as you can try to stick to wine/spirits

It will take @ a month to see a difference
Im 5'8" and was 11 stone down to 10 stone now and dropping
I definitely think its the intense spin in the morning 5 days a week thats making the difference not the 80-100 miles i do sat morning

I have a bigger appetite now
Im eating a lot more
But i just think about what i eat first
And im still losing weight

As i said im no expert but this really worked for me
I also knocked sugar totally on the head to be hoest i think im alergic to it it just bloats me
Im 38 years of age and im as skinny as i was when i was 17

Dont deprive yourself though at the weekend pizza sat night wont kill you just get stuck back in monday to friday

Best of luck let me know how you get on

MrCreosote

Cut down on the booze, and eat your dinner off a smaller plate.

Simple and effective.

Beasty

smiggyontour wrote: »

HI DEXTY

Please use lower-case

I'm not going to retype it for you, but any more posts using only uppercase can expect to be deleted

Thanks

EDIT - a very kind user has used an online tool to re-format it and forwarded me the result - thanks alkos

pprendeville

smiggyontour wrote: »

Another thing ive started to do is eat a tub of low fat cottage cheese every day - lidl @ 50 cent/tub
Along with porridge in the morning its reaaly good
Its a really slow release protein
It tastes so bad it has to be good for you
If you get a craving at night eat half a tub with wheat crackers

Cut out beer as much as you can try to stick to wine/spirits

I wouldn't like to be behind you on your morning commute. I imagine the smell wouldn't be too pleasant.

TinyExplosions

RayCun wrote: »

I still tend to think that weight loss, in the end, comes down to calories in/calories out. You have to eat enough of the stuff your body needs for the life you're living - proteins, carbs, fats, vitamins, minerals etc - but you can get all that and have a calorie surplus or deficit.

I think this is true, but I also think that the types of calories you eat have a bearing on it. The way different food groups are metabolised will affect both how much you lose, and where you lose it from.

I think a calorie controlled diet will get you to a certain point, but then you have to be more targetted in your approach -for example, if I counted calories, I could probably get down to 95kg or so before I plateau, but if I remove carbs (I know I bang on about it, but it works for me and my body type), I can get lower, AND it'll remove the fat from my big belly

I also think that the 'stuff your body needs' is greatly over exaggerated at times -again with the carbs, you can survive quite happily on less than 50g a day (and be a pretty good athlete)

miju

I reckon your main problem is the alcohol OP.

Id be about same weight as you and I love my fries every morning. Im doing a good bit less than yourself in terms of distance 45k at avg of 25kph twice a week and I cut out alcohol completely as well.

Have dropped nearly 1 1/2 stone since first June

dexty

miju wrote: »

I reckon your main problem is the alcohol OP.

Id be about same weight as you and I love my fries every morning. Im doing a good bit less than yourself in terms of distance 45k at avg of 25kph twice a week and I cut out alcohol completely as well.

Have dropped nearly 1 1/2 stone since first June

I don't actually drink that much. Probably about once a week 4-6 pints probably.

I'm hearing red wine is a good alternative to beer, is that true?

TinyExplosions

dexty wrote: »

I don't actually drink that much. Probably about once a week 4-6 pints probably.

I'm hearing red wine is a good alternative to beer, is that true?

That's in around 1000cals just in the beer.

Red wine has a few less cals, but not many

C3PO

Oh for Gods sake lads ..... let the lad enjoy a few beers/glasses of wine! What's the point of doing all the exercise if you can't have a little of what you enjoy? It's not as if he's going to be making a living out of riding his bike .... he just wants to go a bit quicker up hills!

Surveyor11

In the same boat myself. The Etape last year scared me into losing weight. 2-hour plus climbs, I wanted to be hauling as little lard as possible. Managed to get down to just under 13.5 stone (I'm 6' 2").

Sugar and beer were the main sacrifices - although I did take both in moderate amounts. Nothing special diet wise (it's healthy anyway).

Alek

dexty wrote: »

I don't actually drink that much. Probably about once a week 4-6 pints probably.

TinyExplosions wrote: »

That's in around 1000cals just in the beer.

Red wine has a few less cals, but not many

4-6 pints of wine? That's quite a lot even by my standards

(1-2 pints of beer a day and still somehow losing weight)

t'bear

alkos wrote: »

4-6 pints of wine? That's quite a lot even by my standards

(1-2 pints of beer a day and still somehow losing weight)

It all becomes blurry after bottle number 2 in my case - hic :-)

smiggyontour

pprendeville wrote: »

I wouldn't like to be behind you on your morning commute. I imagine the smell wouldn't be too pleasant.

it´s not as bad as you would think to be honest. I swear by the low fat cottage cheese just having a bowl now before a 100 mile spin over Sally´s gap

Craig06

You basically need to burn more than you're putting in. You also have to look at your calorific intake. Empty calories in alcohol should go first. I'm 6ft 2 and just 73-74kg. It's all about burning what you eat at that point. Eat little and often. Try to eat more veg than fruit as fruit is full of sugar. Also cut down in dairy. If you take milk in coffee or drink lattes etc you'd be amazed the calories in them. Maybe cut the distance in your training and up the intensity. Wear a heart rate monitor to do this and also it'll help you monitor a rough calorie burn.
Complex carbs are what you need as you will feel fuller for longer. Brown breads, rice, pasta etc would be best. Cream sauces also need to go from food.