Good diet recommendation.

kick the desert and the late night toast and twix, big no no. Maybe exchange the sandwich and yoghurt at 10 with a salad and a yoghurt and throw in a couple portions of fruit, say a bananna or melon etc, it will fill you up more.

Vary your excercise as at a certain point your weight loss levels out. Try swimming twice or three times a week along with the cycling.

hope it helps!

goldencleric wrote: »

get rid of the pan firstly! get brown or half half.

Dont eat cheap brown bread get 'wholegrain'. I'd go with the Porridge for breakfast - spagetti hoops wouldn't be the best fuel. You could have boiled eggs in the morning too.
You just need to change your food choices really. So try to get organised in the week and plan your meals and good snack choices for when you're working.
Bananas instead of bars. Good soups instead of sammich - pasta salads, oily fish etc.
You can afford to eat a good bit of food just different types, good luck

Mattock

I was ur weight last year, exactly 1 year ago, and now after 1 year of cycling, I am at 13 stone.

What i saw in ur posts is a lot of white bread. Change this immediatly to brown bread and reduce the overall amount of bread u consume.

I eat 4 slices of soda per day ( 12 hour shifts) and days off would be 1 small brown roll as a chicken roll. sedantary job.


buy a protein drink ( recovery drinks) to get into u after a cycle, ( within 20 minutes) this looks after physical hunger cravings after a cycle , and u will be a lot less hungry. if this is evenings rest up with no further food. u will be hungry but will awake fine.


long spins worked best for me, for wt loss, like 3.5 to 4 hours, then only the protein drink afterwards. usually 2 lbs down afterwards. get a protein recovery into u at that stage.

howver i alos noticed that say 3x 2 hour spins day after day after day had the same effect. ( no food afterwards if in evening time : see below).

feed urself prior to a spin: always, as said above, cycling is hard enough without going on an empty stomach. use the power bars for energy during a spin or even energy drinks also during the spins.

the more nurtition u have starting and during the harder u can go: the more u burn. but only protein afterwards.

200 per week sounds like what i would have been doing also throughout the year.

crisps and chocolate ( frequently combined are killers for weight !!! )


think of it like this also, u will loose the 2 lbs (weekly target ) on the longer spin, then use the short spins to maintain that loss untill the next long spin

hope this helps, can be done, alright .

Seriously - the only diet that works is the one where you eat less.

I should know - I have lost 3 stone over the past 2 years.

Cut the desserts, cut the bread (or preferably ditch it altogether), ditch the biscuits, limit red meat and increase fruit, veg and salad and a good one that works for me is not to eat after 6.30/7.00pm. (this might not work for everyone - but I was inclined to pick at food at night)

Another 9lbs to go to my target weight and I aim to get there by the end of the summer.

Good luck and even when the weight loss plateaus out (and it sometimes does for weeks ) keep going - it is worth it

velogirl wrote: »

Seriously - the only diet that works is the one where you eat less.

I should know - I have lost 3 stone over the past 2 years.

Cut the desserts, cut the bread (or preferably ditch it altogether), ditch the biscuits, limit red meat and increase fruit, veg and salad and a good one that works for me is not to eat after 6.30/7.00pm. (this might not work for everyone - but I was inclined to pick at food at night)

Another 9lbs to go to my target weight and I aim to get there by the end of the summer.

Good luck and even when the weight loss plateaus out (and it sometimes does for weeks ) keep going - it is worth it

yep defintily limit the evening food, to nothing preferably !!! and do be aware of plateaus, where ur weight stops dropping even though u are training hard. it can go on for weeks You will eventually that u are ready to loose weight again. its like ur body is adjusting getting ready for more loss.

I think short / commuting spins can be done in the morning on an empty stomach without any ill effects and its a good way to burn fat if you've the opportunity to do it regularly.

michael196 wrote: »

u will hear of lads doing starvation rides out on no breakfast :

boardman did this in training for a limited time

Dont do this : I know lads who got long spells of illnesses after going this route.

2 cycle 2 hours without having any food isnt starvation.you need to be doing 6 or so. but I take your point somebody like the skinny lads in the bunch shouldnt even do this.

We go out and spend k's on bikes and bits and then tuck into crap! what is going on in our heads....btw I am more guilty than anybody else.


Have we any dieticitions reading?

chakattack wrote: »

Bad advice for a cyclist. You need carbs for energy, reducing them a little is fine but them cutting them out completely is not good. Switch white for wholegrain though and get some protein at lunch.

....and vodka dont forget the vodka!!!!

Paul Kiernan wrote: »

Unfortunately, your body would probably disagree with you. When you exercise without eating the body assumes you're being starved and goes into preservation mode. It tries to store food (as fat) and tries to limit the calories you burn. As a result you'll have less energy and will put on weight.

The body has a natural cycle where it shuts down at night and comes alive during the day, hence the reason for eating early in the day and not eating late at night.

I'd have to disagree with you there Paul Kiernan, diet/exercise isn't and exact science and there's no one size fits all.

The arguments pro/con of morning pre breakfast exercise are old but realistically a commute/ short spin of sub 1hr on an empty stomach wont do you any harm. Much less than not eating after a 4hr weekend ride IMHO.