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.
New2tri Posted January 11, 2017 Posted January 11, 2017 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.^ this Was just saying that if you look at cutting down sugar specifically there are a number of other ways to reduce it.
PrinceVlad Posted January 11, 2017 Author Posted January 11, 2017 By the way, another lesson learned......do not postpone your training to the afternoon, 90% of the time it wont happen. It just seems that afternoons are too unpredictable for me. From now on will train the mornings Sent from my iPhone using Tapatalk
Recommended Posts
Archived
This topic is now archived and is closed to further replies.