Jump to content

Sorry!

This site is in read-only mode right now. You can browse all our old topics (and there's a lot of them) but you won't be able to add to them.

Help with some Weight Loss

velofille

By velofille
in Diet & nutrition

 Share

Recommended Posts

velofille Junior member

velofille

Posted
Posted

Heya,

Ive been rather inactive on forums moving house for the past few months. Anyway im back into my cycling training and concentrating on that more than weights right now, but i have a question here for those more knowledgeable than I.

I have 5 weeks or so before a race, and if possible Id like to drop a bit of weight before the race without compromising muscle tone or training (so i can get up the hills faster!)

Whilst i understand calories in and out, and that i need protein to maintain muscle, and all the basics of nutrition.

What do you guys recommend that works for you?

Link to comment
Share on other sites
laurasaur Senior member

laurasaur

Posted
Posted

6 small proteinous meals a day :) Just take whatever you are eating now and take 300 calories off that daily. Eat like that for 2 weeks, if your not losing take another 300 calories off etc. Probably not the most scientific method but has worked for me in the past.

Link to comment
Share on other sites
velofille Junior member

velofille

Posted
  • Author
Posted

Yah thats what im doing now pretty much.

I took some EAS fat burning things once which were good, i might have to hunt them up. You burn more calories and get energy, which pretty much solves my problem. Often i feel less energetic when on lower calories :)

Link to comment
Share on other sites
velofille Junior member

velofille

Posted
  • Author
Posted

Hey ive never starved myself in the past, i just cut back on the calories. Cutting the calories drops my energy levels and performance however which was why i didnt want to cut them too much if i could help it, or if there was a way to combat that side of it.

Yeah sitting at the computer all day sure isnt conductive to fitness eh? Though ive changed my munchies and stuff to a lot healthier options.

Link to comment
Share on other sites
biggurl27 Veteran member

biggurl27

Posted
Posted

Hmmm I seem to recall you being only on like 800 cals per day or something when you first started out dieting a couple of years back, but you are older and wiser now :wink:

How about sling up your present diet and exercise schedule and then you could get some tips from the peeps on here?

Link to comment
Share on other sites
velofille Junior member

velofille

Posted
  • Author
Posted

oh yeah i did 800 cals for 2 days until i figured out what a BMR was if that counts, but that was a couple of days :)

ATM im just eating a 'regular' style diet of breakfast lunch and dinner, mostly healthy things.

Breakfast usually consists of muesli with low cal yogurt, and if im cycling that morning often ill throw in a couple slices of toast before i go cycling and breakfast afterwards.

Morning tea is normally fruit

Lunch is usually some form of vegetables. Roasted, soups, etc and a small handful of nuts for protein or chunks of meat.And that is usually split into 2 meals.

Dinner is usually meat and veg and then i snack later on in the evening with a slice of toast or scrambled eggs.

So i pretty much eat 2 breakfasts, morning tea, 2 lunches, dinner and supper. But all are not overly huge meals. And i generally like to make sure i have protein in each one, plus i get 1 espresso coffee in the mornings, and a couple of cups of tea.

Im more focusing on the content of the foods atm than the calories. Making sure im not eating a lot of processed stuff, or fatty foods. Making sure the oils i get are good oils.

Im very loosely aiming for 2000-2500 calories a day.

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
Posted

Jeepers - I wish I'd been as methodical as you when I did Taupo :clap:

Generally, I think you're on the right track, although a little light on the protein if you're going for the weight loss. Having said that, if you're logging a lot of kms, then you'll be needing to top up muscle glycogen a lot.

Depending on what your day looks like in terms of cycle-specific training, I'd consider adding a protein shake, perhaps after morning cycling, and to one of your lunches. With each shake having 25-30g net protein, that would help, without added carbs.

That late-night toast isn't necessarily going to do you any favours - especially if you're not doing evening cardio in some form.

Anyhow, others here may be more knowledgeable than I on how to help...good luck anyway!

Link to comment
Share on other sites
laurasaur Senior member

laurasaur

Posted
Posted
Yah i came to similar conclusions after writing down my diet. Dropped in the supermarket for some protien bars this morning :D

The evening snacking thing is not hunger so much as tiredness makes me munch - i need to go to bed earlier :D

mmm. protein bars. heheh. What type did you get?

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
Posted

You might want to:

a. check the protein bars for high-fructose corn syrup - that can undo all the good work;

b. consider using protein shakes (get th powder off the web) - a quick gulp and its done;

c. have you looked at post-workout ZMA for recovery?

Good luck !

Link to comment
Share on other sites
velofille Junior member

velofille

Posted
  • Author
Posted
You might want to:

a. check the protein bars for high-fructose corn syrup - that can undo all the good work;

b. consider using protein shakes (get th powder off the web) - a quick gulp and its done;

c. have you looked at post-workout ZMA for recovery?

Good luck !

Yah i have low carb protien, most of the shakes i cant tolerate, so i prefer the bars. The horleys give me 18gms or so of protien and about 5 of carbs - only 180 calories each so i think its a good deal for somebody who brings back the shakes :)

Never heard of ZMA - ill have to look into it. Sometimes on the longer rides i really take a day or two to bounce back.

Link to comment
Share on other sites
teamfatboy Veteran member

teamfatboy

Posted
Posted

ZMA = Zinc, magnesium, Vitamin B6... I use it after windtrainer twice/ day and it does seem to help.

NFA brand (dear) from eg Health 2000, or Red Seal from New World (I don't think the Red Seal brand has the actual letters ZMA on the bottle, just lists those three ingredients. But it's only about $6/bottle, compared to $30-odd for the NFS brand.

Link to comment
Share on other sites
Pete Member

Pete

Posted
Posted

ZMA is an excellent product. It's meant for pre-bedtime though. Not sure about post-workout.

Be careful with dosage now though - the manufacturers have had to lower the dose on the bottle to below what's useful because it's quite a high dose for inactive people. Apparently it's important for body builders and the like.

I recommend purchasing online to get a bit of variety in your bars. Also useful for comparing ingredients and such. I rarely eat protein bars these days as they are full of soy (bad for men) and sugar alcohols (maltitol, sorbitol, etc).

http://www.punchsupplements.co.nz is my favourite, http://www.endosport.co.nz my second favourite.

Link to comment
Share on other sites
Varven Veteran member

Varven

Posted
Posted

ZMA assists males increase testosterone production.

I highly doubt she will get any benefit from it.

If you ahve a normal multi vit it is sufficient.

Best things for recovery I have found is L-Glutamine, and no worries of muscle gain or increasing body weight.

Prevents catabolism, helps digestion, aids recovery and has antioxidant like properties.

IMO if someone is training hard, be it athletics, weights whatever, 10 - 20g of L-glutamine a day will do much more than zma or trib or creatine from a recovery perspective.

Link to comment
Share on other sites
velofille Junior member

velofille

Posted
  • Author
Posted
ZMA assists males increase testosterone production.

I highly doubt she will get any benefit from it.

I was reading up about it and wondering about that side of it.

Whilst you guys are all stil being excessivly helpful. When i race or do a particularly hard ride, i get hungover for a couple days. I drink as much as i can handle and throw back anything i can to regain the energy, but generally i feel really tired and have a headache more than muscular sorenes.

I have found a 'recovery' ride the day after clears a lot of the symptoms, but what is it actually caused by other than just general fatigue ?

Link to comment
Share on other sites
Pete Member

Pete

Posted
Posted

Varven is right. The packs do have a female dosage on them though...

The recovery ride pushes some of the lactic acid from your muscles. Don't know anything more than that, sorry. I suggest finding some other endurance cyclists and seeing what they do! Or a nutritionist.

Link to comment
Share on other sites
 Share
Go to topic listing


  • Popular Contributors

    Nobody has received reputation this week.

×
×
  • Create New...