@AndyCr15 - Absolutely! It’s something that I wouldn’t normally think about such a ride at all, but I haven’t been running at such a calorie deficit before (and I like to eat!) so thought I should consider it. I also want to see improvements in performance if possible so will need to feed myself!
*** Big Fat Weight Loss Thread ***
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I didn't spot this earlier, but are you sure 1500 'active' calories is realistic? There's a good chance you're eating back more calories that you're exercising.
For comparison, I have to average 300W (measured with power meters) to burn 1500 calories in 90 minutes. There are various calculators which estimate speed for a given power - the first one I tried suggested it would take nearer 150W to do 18mph.
Strava definitely overestimates calories I’m sure. Also it was calculating based on a weight of 98kg which I’m sure will increase the number. I think the summary of the responses are - get on with it and don’t worry too much. Maybe have a bigger dinner on the exercise day.
I wouldn't change anything before and see how you feel afterward. Most days when I ride a reasonable amount, I tend to feel hungrier later in the day. Due to this I allow myself 300-500 cals more than I would normally have, having burnt about 2-3k cals on the ride and maybe consumed 300-700 more during the morning than a day I don't ride. Some quick maths says I'm still in a 1-1.5k deficit, which I'm fine with.
I started another thread in training where I intend to start tracking my training but Uther suggested posting here too -
Over the last couple of months I've gone from 326 pounds to 295 mostly on diet adjustments alone (slimfast, home cooked meals and fruit, veg, meat and cheese for any snacks) although I've increased my exercise over the last couple weeks.
Everything is going well, I'm not missing the junk food and most days I rarely feel hungry unless I'm due a meal. My concern is the winter, and all the social events that take place - I've already circumvented one family meet-up by offering to cook (my family's portion sizes are extreme and it's almost considered rude not to clear your plate).
But I'm still concerned as that's where I've struggled in the past. Christmas day itself should be fine, lots of roast veg and some turkey - though I usually tend to go a bit over the top with condiments and sauces.
Over the last couple of months I've gone from 326 pounds to 295 mostly on diet adjustments alone (slimfast, home cooked meals and fruit, veg, meat and cheese for any snacks) although I've increased my exercise over the last couple weeks.
Everything is going well, I'm not missing the junk food and most days I rarely feel hungry unless I'm due a meal. My concern is the winter, and all the social events that take place - I've already circumvented one family meet-up by offering to cook (my family's portion sizes are extreme and it's almost considered rude not to clear your plate).
But I'm still concerned as that's where I've struggled in the past. Christmas day itself should be fine, lots of roast veg and some turkey - though I usually tend to go a bit over the top with condiments and sauces.
Yeah, this is my problem. I guess I just need to strengthen my will power. I've had a bad week to 10 days with more 'eating out' type scenarios and I think I'm up around 15st 13 now. I hovered around 15st 7 for a long time, which I was okay with, but I probably need to kick the snacking into touch again for a while and get back down closer to 15st 2 before it's too late.
@Sheff f Social events and buffets are my kryptonite. Portion sizes are one thing, but you've really got to keep on top of what's on your plate and if there are multiple courses/opportunities to return to the buffet, keep a track of what's going in. I'm terrible at this. I'm going to have to keep the kitchen scales out long term to weigh my carbs and portions as I can see this creeping up again as I'm getting happier/laxer with my diet.
Look at what you're eating and figure out the high calorie density foods. You'll fill up on vegetables without blowing the calorie budget, but to do the same with meat and cheese you'll go way over. Family and friends tend to be quite supportive when you describe the hard work and dedication you're putting into this and have clearly demonstrated so far! If you get the opportunity to serve your own meals, then do that as you can retain some control (not always possible of course!). The other way to reduce calories is to cut down on alcohol. Drive to social events and you'll suddenly find that you're saving 500 calories by having one drink rather than five. Good luck with everything! Remember, it's ok to have a day off, it's about long term change. Having a blowout on Christmas day after 5 months of sensible diet is going to result in a massive turd, not a stone weight gain!
Look at what you're eating and figure out the high calorie density foods. You'll fill up on vegetables without blowing the calorie budget, but to do the same with meat and cheese you'll go way over. Family and friends tend to be quite supportive when you describe the hard work and dedication you're putting into this and have clearly demonstrated so far! If you get the opportunity to serve your own meals, then do that as you can retain some control (not always possible of course!). The other way to reduce calories is to cut down on alcohol. Drive to social events and you'll suddenly find that you're saving 500 calories by having one drink rather than five. Good luck with everything! Remember, it's ok to have a day off, it's about long term change. Having a blowout on Christmas day after 5 months of sensible diet is going to result in a massive turd, not a stone weight gain!
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I would just look at social events as a temporary blip, losing and maintaining weight is a long term gig anyway so all good so long as it averages out.
Of course if you think you'll fall off the wagon and continue bad eating habits then maybe that's another story but I don't deny myself occasional indulgent day.
Of course if you think you'll fall off the wagon and continue bad eating habits then maybe that's another story but I don't deny myself occasional indulgent day.
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Oops just reached 100.7kg! 
BMI basically at 30!
Stupid scales think I'm at 28% bodyfat....
BMI basically at 30!
Stupid scales think I'm at 28% bodyfat....
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Unsure if a good or bad thing, did you lose or gain weight to get thereOops just reached 100.7kg!
BMI basically at 30!
Stupid scales think I'm at 28% bodyfat....
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Unsure if a good or bad thing, did you lose or gain weight to get there
Gained.. I'm training a lot harder at the moment, I've got a lot of motivation at the moment. I'm weight lifting 3-4x a week, doing BJJ 2-3x a week. Plus swimming 2x a week. Then chasing after the kids, going to town more therefore walking more etc... Sleeping better. And I'm eating a LOT.
I just have gained more muscle over the last 3 months or so. I'm trying to get leaner (which I am) but of course have put on a little bit of water weight too with my diet (boosted my carbs).
I'm not bothered about weightloss more fat loss, and (un)fortunately I seem to gain weight fairly easily but tend to stay stable.
I haven't been under 92kg in decades, but I seem to flit between 92-3kg to 100kg+ every 12-24 months.... My "happy" weight is around 95ish Kg.
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So just built like a bigger brick ****house?
I wouldn't go that far. I can't keep up this level of activity, I need to learn to pace myself!
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Yeah I think I'm a tad shorter, 184cm but close enough.
I eat about 4kcals a day. Macros, not entirely sure, quite carb heavy to be honest I'd say at least 50% of my calories come from carbs. We do eat well, lots of meats, fish, grains, fats and veg. It's the one thing we do spend a bit of money on, good quality meats from the butcher, and fresh foods. We do 3 small shops a week.
I'm a smidge taller and weighed under 110kg today at 109.8 for first time in a while. Dropped around 10kg over last 4 weeks, hating my life at 2,400 calories at the moment but have a holiday in less than 2 weeks now so as far as I'm concerned that my re-feed/maintenance week!
Once I get into the full swing of things with gym and running and get closer to target weight, which I'm not even sure what it is yet can start upping the calories.
Once I get into the full swing of things with gym and running and get closer to target weight, which I'm not even sure what it is yet can start upping the calories.
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2.4k isn't TOO bad - but yes I think I'd struggle, if you load yourself up on fibrous foods and protein it should satiate you longer.
Great job on the weight loss!
As you know weight isn't the only thing to focus on - it's how you feel and how you think you look too.
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2.4k isn't TOO bad - but yes I think I'd struggle, if you load yourself up on fibrous foods and protein it should satiate you longer.
Great job on the weight loss!
As you know weight isn't the only thing to focus on - it's how you feel and how you think you look too.
Yeah trouble with me is that I still carry some muscle and been semi back in the gym since Jan so hard to gauge progress strictly by scale. First 2 months my weight didn't shift at all, but you could see a difference in how my body looked so some fat loss must have been happening while muscle memory also kicked in.
Now I've approached it as almost a cut and dropped calories around 20% from maintenance while keeping protein as high as possible given switch to vegetarian diet at the same time.
In my late teens with gym and rugby I looked lean at 90kg but no idea what I'd look like around that now so keeping targets in place but flexible, finding that I'm more interested in endurance and energy levels a lot more anyway than looks.
Next big target is 100kg in next 3 months and I'm actually planning on increasing calories slightly as I go along since body will have less to pull from fat reserves.
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I seem to have got myself in a physical mess. For the past three years, I was just a runner (more jogger). I was never injured, I lost weight and I really enjoyed it. But then recently, I kept thinking about doing some strength training and other things to complement that. So I started a weight program and also yoga. It's been about two months and already I've knackered my quads and hip flexors. I can barely walk let alone run. I laid off the weights for a couple of weeks and things started to get better so I picked up the weights again yesterday. And then the quads started complaining again.
I'm wondering whether to just forget the lower body workouts and stick to core/upper body instead so I can actually go running again. Going to try a couple of miles light jogging on Saturday to see how I get on.
I'm wondering whether to just forget the lower body workouts and stick to core/upper body instead so I can actually go running again. Going to try a couple of miles light jogging on Saturday to see how I get on.
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