Fat Boab Posted January 9, 2017 Posted January 9, 2017 My primary goal is weight loss and overall better health. I was tired of just generally feeling unhealthy, especially when one takes into account where I was 2 - 3 years ago. What I learned back then is that, when you are fit, you just feel better both mentally and physically. When you are fat and unfit you simply don't want to do anything, you lack motivation and self confidence. I am currently at 123,5kgs so that puts me at about 40kgs overweight. I am under no illusion that I will lose that weight by April so my target would be about 105 by the time I do the event. Like I said in my original post I need a goal to train for and that is where C2T comes in. The required finish time to get a medal is 24 hours, so that would then my intermediate goal, but I will still be happy with a official finish. The first goal I reached was to get back on the bike and start training. This may sound simple, but if you are overweight and unfit it takes some motivation to start training. The result of starting training is that I already feel better! And focusing on completed intermediary goals (enablers if you will)? Bike acquired. Ridden how many kms/hours to date? C2T entered? Etc, etc? Sometimes we can't see completed tasks for those still to do...... Let me ask this question, if I may? Would you rather complete C2T in your target time, at a weight >105kg? Or not complete C2T, but be <105kg? E.g which alternative is more supportive of your overall goal?
PrinceVlad Posted January 9, 2017 Author Posted January 9, 2017 And focusing on completed intermediary goals (enablers if you will)? Bike acquired. Ridden how many kms/hours to date? C2T entered? Etc, etc? Sometimes we can't see completed tasks for those still to do...... Let me ask this question, if I may? Would you rather complete C2T in your target time, at a weight >105kg? Or not complete C2T, but be <105kg? E.g which alternative is more supportive of your overall goal?Bike acquired - doneEntered C2T - doneGet on the bike and start training - doneRide 500km in December - not done, only did about 250km, could have done more but don't think I would have done 500kmConsistent training - working on thatEnter a few MTB races before C2T - not yet. I can't decide on the timing of the races and the distance.Get all the goodies necessary for C2T (GPS, Hydration pack, support vehicle and crew etc.) - Not done, havent thought about it yet.Complete C2T - will be done on 15 April 2017! With regard to your question I would rather complete C2T at a higher weight than not completing the race. Although weight loss is my primary goal, I accept that that won't happen before the race, but is more of a long term goal. So maybe my long term primary goal is weight loss and better health and my short term primary goal is C2T.
partydave Posted January 9, 2017 Posted January 9, 2017 Thanks for the link. I calculated my needs based on sedentary and that comes to about 2000 kcal a day, so most days I am under that. I was definitely not kind to myself during December......it must have been the beer! What's your height?
PrinceVlad Posted January 9, 2017 Author Posted January 9, 2017 What's your height?1.83m Sent from my iPhone using Tapatalk
partydave Posted January 9, 2017 Posted January 9, 2017 1.83m Sent from my iPhone using Tapatalk I'd lower the caloric intake to around 1700-1800 2000 cals is a lot of food if eating properly. I'm cutting at 1800 calories (I'm relatively active) a day and that includes the following: Breakfast1 Cup oats (half when raw) + 1 tablespoon peanut butter + 2 tablespoons sugar LunchHalf cup raw oats + 1 tablespoon peanut butter + 2 scoops protein powder + 200ml full fat milk Dinner2 chicken breasts + 1 cup veggies + 1 cup rice. Snack on weight lifting daysHalf cup raw oats + table spoon peanut butter + 200ml milk + chopped banana blended into a smoothie. This comes in to close to 600 calories on it's own, or in other words, a second serving of the dinner above Yes, I like oats, but you can adjust the sources to your needs or likes, just stay under your maintenance caloric intake and hit a good macro ratio. Lots of info on the net regarding the minimum fat and protein intake. I found a good way to stick to your tracking is to track your daily food before you've actually eaten it. I log all my food I'm planning on eating for the day as soon as I get to the office. This helps me from over eating by accident
Fat Boab Posted January 9, 2017 Posted January 9, 2017 With regard to your question I would rather complete C2T at a higher weight than not completing the race. Although weight loss is my primary goal, I accept that that won't happen before the race, but is more of a long term goal. So maybe my long term primary goal is weight loss and better health and my short term primary goal is C2T. Boom! As you've probably done, and as others have suggested, you can identify conflicts to achieving these goals eg the training required for C2T will need a certain diet that may undermine the weight loss plan, so a re-shift in diet and a compromise perhaps in your weigh-in expectations? And based on the adage of not trusting a skinny chef, in 2010, I was heavier than you are now. Day 1 found me barely able to complete 13 km on my 1983 road bike. I currently weigh 81kg and a 100km training ride is nothing special. Sometimes it's as simple as eat-a-bit-less, drink-a-bit-less, and ride-a-bit-more.......
Sparkles Posted January 9, 2017 Posted January 9, 2017 First, I just want to say well done in sticking with things thus far. It doesn't need to be perfect, but it is important that you are pushing through the initial, difficult part. It is so true what you say about getting started. When one already has healthy eating / exercise habits, you easily forget how difficult it may be to get there. I remember when I started to exercise for the first time, my only goal was just to show up, three times a week, for the first three months. Just fitting in the time in my day and getting to the gym was a big achievement. Maybe to add a different perspective on the calorie discussion. I actually thought you were eating too little. I eat roughly 2000 calories when sedentary (2500 when active) and I weigh around half of what you do. Five years ago I lost 24 kg in a year by eating 1600 - 1800 a day (without exercise) and I found this approach to be very beneficial. It may not have been the fastest approach, but in the process I learnt the right habits and eating patterns that I could sustain as a lifestyle afterwards. Plus, if I ate less, I would get way too hungry and run the risk of not sticking to my eating plan. When I started my journey I read something that said you should eat the amount of food your body needs to sustain your goal weight. From a psychological / habit forming perspective that made a lot of sense to me. I also want to double like the comment about pre-planning and logging your food on MFP the day before. It takes the guess work out of things and helped me a great deal. All the best for your journey!
PrinceVlad Posted January 9, 2017 Author Posted January 9, 2017 Monday Update 2 Training - did another 30min ride, 7,8km Avg HR 143 This was supposed to be an easy ride but I could definitely feel the after effects of this mornings ride! Sent from my iPhone using Tapatalk
SwissVan Posted January 9, 2017 Posted January 9, 2017 And it's as simple as eat-a-bit-less, drink-a-bit-less, and ride-a-bit-more....... There you have itNo focus hocus pocus on all the paperwork... it's consuming valuable training and sleep time. Just get on with the training, don't over do it (10 % rule and recovery week every 4 th week). Weigh yourself every day, if the weight does not trend down gradually then modify your diet.... eat less Winter is coming
BigDL Posted January 9, 2017 Posted January 9, 2017 Diet is simple. Avoid sugar, avoid grains. Eat less, **** more
PrinceVlad Posted January 11, 2017 Author Posted January 11, 2017 Diet is simple. Avoid sugar, avoid grains. Eat less, **** moreDoes that sugar include fruit? Sent from my iPhone using Tapatalk
New2tri Posted January 11, 2017 Posted January 11, 2017 Does that sugar include fruit? Sent from my iPhone using TapatalkNot sure if you should worry about the sugar in fruit that much. Yes it does make a difference, but the amount that you can cut out in your normal day to day diet far outweighs the amount you consume with fruit. I lost about 40 kg over the course of 14months. And a big chunk of that was by cutting sugar in your coffee, not eating cereal with added sugar...or all cereal for that matter, only dark chocolate not milk etc etc. my 2c
SCD Posted January 11, 2017 Posted January 11, 2017 Does that sugar include fruit? Sent from my iPhone using Tapatalk If you don't loose weight your diet is wrong. It is difficult to change a habit and the power of sugar is enormous. But it is all in your head. You must make the right decisions and then do it.
PrinceVlad Posted January 11, 2017 Author Posted January 11, 2017 Not sure if you should worry about the sugar in fruit that much. Yes it does make a difference, but the amount that you can cut out in your normal day to day diet far outweighs the amount you consume with fruit. I lost about 40 kg over the course of 14months. And a big chunk of that was by cutting sugar in your coffee, not eating cereal with added sugar...or all cereal for that matter, only dark chocolate not milk etc etc. my 2cJust afraid that if I go completely LCHF with the limited time remaining my training will be impacted. But I dont necessarily want to go the route of bread, pasta and/or energy drinks and bars because that clearly doesn't work for me. Sent from my iPhone using Tapatalk
Escapee.. Posted January 11, 2017 Posted January 11, 2017 Just afraid that if I go completely LCHF with the limited time remaining my training will be impacted. But I dont necessarily want to go the route of bread, pasta and/or energy drinks and bars because that clearly doesn't work for me. Sent from my iPhone using Tapatalk Bud Its not that hard. Dont worry about all these different diets like LCHF. You can have carbs and protein with every meal. Just restrict the amount that you are eating and keep on training. If you can stick to it for 6-8 weeks you will see the results. Stick to it for 10-12 weeks and your mind will be blown. On all these threads, everyone is trying this and that but nobody is sticking to 1 thing for a solid amount of time to see the results. Eat right, train hard for the following 6 weeks and you will get the results that you want.
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