Need a proper plan to reduce weight also increase my Road Cycling performance

It’s also worth noting that
It’s also worth noting that once you understand your diet better, along with the impacts of what you eat – any weight you loose tends to stay off – unlike with fad diets.

I dropped from 15.5 stone to 10.5, for the last couple of years I haven’t really had to watch what I eat carefully as I’ve gotten in good habits for the most part, yet I’ve stayed @ 10.5 stone without any bother.

The occasional night when I have a drink (generally twice a week) or fancy some chocolate aren’t a big deal once you hit your ideal weight and as long as you keep up the cycling/exercise/vaguely balanced diet.

Some basic cardio work where
Some basic cardio work where your vitals are monitored. If they go too high for the test, then off to see the doctors before you can start at a gym. My brother in law had one, he failed the blood pressure test so wasn’t allowed to workout in the gym until a doctor signed him as fit to do so 🙂

mrmo wrote:OnTheRopes

mrmo wrote:

OnTheRopes wrote:

mrmo wrote:

Crosshair wrote:

Download Myfitnesspal and log EVERY calorie you eat. It will scare you into realising what a greedy pig you’ve been.

I logged every ride and every calorie for a week, came out i was under eating by 1500calories a day! Weight didn’t change so i guess something is out.

just take the activity side with a pinch of salt.

You can’t really expect to lose weight over one week, if that is what you mean.
When you first start to train and diet you can actually GAIN weight, this usually happens to me after a long lay-off. Much of this can be attributed to water retention and should not be blamed on diet. If you are interested read this article http://www.acefitness.org/acefit/healthy-living-article/60/1050/why-do-i-seem-to-gain-weight-when-i-start-to/
So, do not be dis-heartened by a lack of weight loss early on even though you are training hard and always hungry through diet.

Sorry, not clear enough, it was late, I am not trying to loose weight, under 70kg and 6′, my weight fluctuates by a couple of pounds and has been stable for 20years. Going by the numbers over a week I had under-consumed over 10000cals, this was a normal week though with normal levels of food and exercise. Just cautioning that going by the numbers alone might not give the results you want. I think the calculations for exercise aren’t quite right.

I used it for the calorific values of what I was eating, I’d second that they seem wildly optimistic for the additional calories burned by activities numbers.

Basically it’s quite good for the “in” figures, and take the “out” numbers with a pinch of salt.

OK so sorry for the long
OK so sorry for the long boring post but I have typed it now so it is going up anyway 😉
This is how I lose weight after a long lay off. I started training on late May and weighed 91.4 Kg at the time.
I know from experience it will take me 5 to 6 months to get to race weight which is under 80kgs.

Start by riding for an hour every other day. This should be on flat terrain where possible. The intensity should be ‘steady’ by steady this means working at what is also known at the ‘Gossip threshold’. If you can buy a heart rate monitor and work in zone 2. http://www.digifit.com/heartratezones/training-zones.asp?MaxHR=178&Age=56&RHR=43 use the Zoladz modified column. Whilst this is not the most accurate way, if you are unfit it is too early (in my opinion) to start doing proper max heart rate test and the above is good enough.

Increase these one hour sessions to at least 4 times a week. During this you need to be careful what you eat. My diet is something like the following.

Breakfast – I shredded Wheat and one slice toast and marmalade/

Lunch – I make a salad with chopped leaves, tomatoes, green pepper, that kind of thing and add a little quinoa and some tuna or something. An apple for desert.

If you need to snack in the day because your hunger pangs are so bad, eat another apple.

Before training I will eat a little carbohydrate like a fig roll biscuit.

Then I will train for the hour

Evening meal – Similar to lunch just a slightly more interesting protein and a yoghurt and fruit for dessert.

After a month start to push one or two rides up to an hour and a half each week. Same intensity, and then when you are ready once or twice up to two hour rides.

All the time eating as above. If you crack on the diet, no worries just enjoy feeling full and go back to the diet.

After you have done 1000 mile you should start to actually enjoy riding the bike and you will be reaping benefits now.

Intensity can raise a little now and you can start doing hills and some harder efforts occasionally but generally keep it the same up to 2ooo miles which is a basic minimum for base training.
All this time be monitoring your weight. Weigh yourself naked the same time of day for consistancy. This is not about accuracy but consistancy and record every Sundays weigh in for future reference. If you stick to this exercise and diet you will lose weight.

For the record here is how my weigh went over several weeks recorded every Sunday.

Week1 – 91.3 Kgs
Week2 – 91.7 Kgs (the day before it was 90.9)
Week3 – 90.7
Week4 – Holiday no riding for a week
Week5 – 90.4
Week6 – missed the weigh in
Week7 – 88.4
Week8 – 86.9
Week9 – 87.2
Week10 – 86.0

I finally hit 80Kgs my target by week 17. You can see some fluctuation and week 2 I am almost half a Kilo heavier despite training and hunger pangs all week. There was further fluctuation on mid week weigh ins so probably best to ignore these if you weigh yourself every day and just record the same day once a week.

Crosshair wrote:Download

Crosshair wrote:

Download Myfitnesspal and log EVERY calorie you eat. It will scare you into realising what a greedy pig you’ve been.

I logged every ride and every calorie for a week, came out i was under eating by 1500calories a day! Weight didn’t change so i guess something is out.

just take the activity side with a pinch of salt.

I was in the same weight
I was in the same weight range as you in February of last year (same height as well). Without any real guidance I just started riding my bike-a lot. At first, I could only do 10 miles and climbing over freeway overpasses presented real challenges for me, but gradually I cycled 15, then 20 miles and those overpasses soon became afterthoughts. Here I am now at 180 lbs. and riding 80+ miles and 4,000 feet of climbing for my long ride. The key is staying consistent and keep doing it. It doesn’t hurt to avoid processed foods. A little now and then won’t hurt, but don’t make it the foundation of your diet. When you get discouraged (and those days will come), remember “a journey of a thousand miles begins with the first step”. Good luck to you! 🙂