Need advice on diet.

[RyanSOS]

Hey there everyone! I just joined this forum, so Im not sure if I'm posting the right section, sorry if I'm not!

Basically I've been cycling for over 3 years, When I started I weighed 230lbs, within the first year I dropped down to 175. Over the past two years Ive been at this weight of 175. Either gaining 5lbs, or dropping 5lbs. Im at a standstill. Last week I started a new training plan, I have been ridding 30-40 miles per day, with one recovery day during the week of no ridding. the 40miles a day are not a huge challenge for me, I want to slowly build up to go on longer rides.

My question is if Im cycling this much per day, what should my diet be like, my main goal right now is to loose weight, I would love to reach my goal weight of 160-165lbs, I am 23, 5'10.

So any tips or advice is greatly appreciated. Also if anyone had any questions Id be happy to answer.

Thank you guys for your time.

 

[raleighnut]

Try adding one long distance ride every fortnight or so, not so much distance but time in the saddle should help as will hills.

 

[Roadrider48]

175lbs is only 12st 7lbs....that's not really overweight for someone of 5' 10".
I am 6' and 13st and considered skinny by my wife.

 

[screenman]

Keep a log of everything you eat, and try and stay negative calories. This worked for me. As for 40 miles per day, that will not last long, when do you find time for work etc?

 

[Joshua Plumtree]

Your body has obviously adapted to the amount of cycling you're currently doing and has become more efficient at using/preserving energy supplies.

If you really feel the need to lose another few pounds, then you're either gonna have to eat slightly less or, alternatively, give the system a shock by doing something different - a couple of sessions of hard running twice a week would probably do the trick, or pounding a few weights!

 

[ColinJ]

175lbs is only 12st 7lbs....that's not really overweight for someone of 5' 10".
I am 6' and 13st and considered skinny by my wife.

Whereas I am a medium build, 6' 1" tall, weigh about 12 st 8 lbs, but still have a 3 inch roll of fat round my waist, so I am by no means skinny!

 

[Garethgas]

Perhaps you should be looking at your diet rather than your training?

 

[ColinJ]

Try 5:2 intermittent fasting? See this thread.

Many of us are doing really well on it. I am currently down about 63 pounds and just trying to lose another 7-9 lbs before starting to eat more on the 5 'normal' days to maintain my target weight.

 

[BigonaBianchi]

im in the same boat...erm..on the same bike....anyway....I lost a shed load of weight cycling over the past years but hav ereached a point where I dont shift any more . Im cutting right back on carbs and fats and only eating protien and fibre mostly and trying to up my riding, but felt weak on the bike, so im allowing myself carbs the night before a ride now....only they bloat me right out.....so then i decided to get my carbs on th eride from gels as there is no bulk (a la pasta etc) this worked....but got expensive.....so now im thinking ditch th egels etc...ride harder faster and use a recovery shake or something....that way i reckon ill burn off fat avoid bloating and build muscle and recover better.....or maybe ill just pig out on ice cream lol!

 

[Joshua Plumtree]

im in the same boat...erm..on the same bike....anyway....I lost a shed load of weight cycling over the past years but hav ereached a point where I dont shift any more . Im cutting right back on carbs and fats and only eating protien and fibre mostly and trying to up my riding, but felt weak on the bike, so im allowing myself carbs the night before a ride now....only they bloat me right out.....so then i decided to get my carbs on th eride from gels as there is no bulk (a la pasta etc) this worked....but got expensive.....so now im thinking ditch th egels etc...ride harder faster and use a recovery shake or something....that way i reckon ill burn off fat avoid bloating and build muscle and recover better.....or maybe ill just pig out on ice cream lol!

Only problem with increasing the intensity and riding harder and quicker, I find, is that almost immediately afterwards, I develop an insatiable craving for sugary foods.

So the biscuit tin gets raided and that multi-pack of chocolate bars somehow mysteriously disappears!

 

[BigonaBianchi]

i tried eating the contents of th elocal fruit and veg shop but i just felt ill, and empty....and weak....

it's all about upper body tone for me...my legs are solid steel...they need to be to carry my largeness up some ofth ehills i go up....swimmingas much as a cycle is i suspect the answer...much as i dislike that thought....

 

[Roadrider48]

Whereas I am a medium build, 6' 1" tall, weigh about 12 st 8 lbs, but still have a 3 inch roll of fat round my waist, so I am by no means skinny!

Everyone is a different shape.
I take your point though. I am sort of on the thinnish side, but muscular, if you see what I mean. My bmi is 21 btw.

 

[Mark White]

175lbs is only 12st 7lbs....that's not really overweight for someone of 5' 10".
I am 6' and 13st and considered skinny by my wife.

5' 10"ish here and hit a low of 136lbs after a period of strict dieting and lost muscle mass from the shoulders. I look best around 155lbs, and am currently 165lbs (and decreasing) after eating junk food whilst poorly. I think how any weight is carried depends very much on the OPs body shape and muscle mass.

 

[Mark White]

Only problem with increasing the intensity and riding harder and quicker, I find, is that almost immediately afterwards, I develop an insatiable craving for sugary foods

Doesn't that mean you need some slower burning carbs before (or during) the ride?

 

[Joshua Plumtree]

Doesn't that mean you need some slower burning carbs before (or during) the ride?

In theory yes. But even if I'm stuffed with porridge and bananas etc, still get the same cravings!

Perhaps I'm just a greedy ba**ard!