What to eat?

dokko · 12 Apr 2006 at 13:22

Ok so i'm getting into my bike riding slowly but surely, having some problems with my butt not agreeing with my saddle, but hopefully in a couple more days i can finally get out for longer than 20mins.

So i have a plan, and by 4 weeks in when starting this plan next Monday, i will be cycling for 1 hour per day (7hours a week) on an empty stomach in the morning.

When i get back to the house, i will have breakfast, but what?

All cereals contain carbs, which am sure am supposed to stay away from, but dont think protein would go down too well that early in the AM.

I'm also starting the diet next Monday, eating 6 times per day, 400 calories each time.

Dropping out one meal the week after, and one after that and staying on that (1600 calories) until i feel i'm at optimum weight.

I will however raise that when i do not need to lose anymore weight.

But i'm just not sure what to eat.

Need a set breakfast for starters, something everyday without fail, can anyone tell me what i should eat considering i will be in recovery time after my cycling?

An then so on...

I'm considering not eating with the rest of the family, and having my own meals as i have no idea the amount of calories in home cooked meals they give me.

So any help on this one would be much appreciated, this is the final bit i need to sort out, and probably the most important.

My target is to lose 20KG in 12 weeks, is that too much? I'm 100KG as it is, so 20% of my body weight, will 7 hours of cardio and a good diet do it, or will i need to do more?

dokko · 12 Apr 2006 at 17:36

Over 40 views, someone's gotta know, come on don't be greedy

dokko · 12 Apr 2006 at 17:44

Would also like to know where i stand with me cups of coffee?

As of today i've tried to have my coffee with one sugar, not two with hope it will just be like me going from full strength ciggy's to lights, then being able to stop (been 5 weeks now since stopping), but me coffee tastes like $%^£! Utter £$%&.

So Coffee with two sugars and semi skimmed, how bad is that for you, and will taking out the sugar make it an ok drink?

PS: I drink a lot, its my only remaining vice since stopping smoking & cutting right back on the bevvies (plus stopping other subsances a few years ago) I have nothing left to enjoy TBH>

EDIT: Had a look on a bag of sugar, its got 400 cals to 100g, a spoonfull is 4g, so 16 cals per sugar in a coffee.

two sugars = 32 cals + milk (no idea what that would be)

So is that the damage i can expect from my only vice or is there other thins to consider?

Royality · 12 Apr 2006 at 18:00

Right, I'm assuming that from your first post you're on a low-carb diet (or just misinformed). Have scrambled eggs for breakfast if the former, porridge with blueberries if the latter.

Best bet however would definetely be BOTH. Carbs are just as important as protein post workout (if not more). Seriously though, Porridge > *.

As for the coffee you could try splenda (any other no-carb sweetener) however If I'm being honest, 100kg + 1 hour workout on bike + 1600 calories more than outweighs 1 or 2 hundred calories on a few coffees.

If anything you're undereating however don't let this up the calories - in my experience dropping weight quickly is far more satisfying and helpful to motivation than steadily (if unhealthy).

Keep up the good work.

dokko · 12 Apr 2006 at 18:29

Royality said:
Right, I'm assuming that from your first post you're on a low-carb diet (or just misinformed). Have scrambled eggs for breakfast if the former, porridge with blueberries if the latter. Best bet however would definetely be BOTH. Carbs are just as important as protein post workout (if not more). Seriously though, Porridge > *.

As for the coffee you could try splenda (any other no-carb sweetener) however If I'm being honest, 100kg + 1 hour workout on bike + 1600 calories more than outweighs 1 or 2 hundred calories on a few coffees. If anything you're undereating however don't let this up the calories - in my experience dropping weight quickly is far more satisfying and helpful to motivation than steadily (if unhealthy).

Keep up the good work.

Thanks for the reply much much appreciated.

Haven't actually started yet, apart from trying the coffee sugerless (or one less) & getting into my biking;

Trying to form a plan really.

Need to lose weight with a good diet + some regular exercise.

So porridge; its do-able i suppose, not too kean, but then again, i never eat breakfast, and it will be hard to start anyway. I've actually some readbreak in the house, so milk, microwave, but again, without sugar its not very tasty.

(Will the berries add enough taste so i wont need the sugar?)

But it looks like that's where i need to start plannning my diet, and from thereon in.

dokko · 12 Apr 2006 at 18:34

I've made some notes of what i'm doing, printed them off, so i can keep tracking of progress:

-----------------------------------------------------

Diet Notes:

400 calorie meals 6 times a day = 2400 calories (this will stop me putting on weight)

2-3 hours between meals.

Do this for a week

Second week drop to 5 meals a day = 2000 calories.

Third week (and stay on this) 4 times a day = 1600 calories.

Eating Timetable: 1st week (6times)

9am Breakfast

11am

2pm

4pm

7pm

9pm

Eating Timetable 2nd week (5times)

9am Breakfast

11am

2pm

5pm

7pm

Eating Timetable 3rd + (4times)

9am Breakfast

12Noon

3pm

7pm

-------------------------------------------------------

Fitness Plan Notes:

1st Week - Mon 17th April

8:45am – 15mins Bike ride everyday

2nd week - Mon 24th April

8:35am – 25mins Bike ride everyday

3rd Week - Mon 1st May

8:25am – 35mins Bike ride everyday

4th Week - Mon 8th May

8:15am – 45mins Bike ride everyday

5th Week - Mon 15th May +

8:00am – 60mins Bike ride everyday

---------------------------------------------------------------

Weight Chart:

1st Week (17th April) = 101KG
2nd Week (24th April) =
3rd Week (1st May) =
4th Week (8th May) =
5th Week (15th May) =
7th Week (22nd May) =
8th Week (29th May) =
9th Week (3rd June) =
10th Week (3rd June) =
11th Week (10th June) =
12th Week (17th June) =

Target weight 80KG

21KG loss in 12 weeks = 1.75KG (3.8Lbs) per week target loss

NOTE: Weight loss expected to start slower, and gradually speed up with extra Cardio & less calorie intake.

The 5th week (6th week reading) will be where exercise & diet are at optimum level.

----------------------------------------------------------

So these are printed off on three sheets and up on the wall ready for Monday.

Now i just need a diet plan to fit in with my new feeding pattern & exercise routine.

I'm blessed at the moment with not having to be up too early.

I've set out a 12 week period as i think results wise, sticking to this, i should get to my optimum weight, what you reckon?

PS: Any faults, tips, info would be great

dokko · 12 Apr 2006 at 18:38

PS: I know the weight chart week dates are out, they've been changed, cant count TBH>

dokko · 13 Apr 2006 at 11:49

Nobody else care to share their tips?

Need to get it sorted by Monday, so any help really welcome.

Sadgeek · 13 Apr 2006 at 13:27

With the extra cardio, I doubt that you would want to go any lower than 2000 calories a day.

1600 is getting close to your body starting to think that there is a food problem, and will actually be counter productive as your thyroid slows your metabolism right down to conserve energy. You may even find that you put fat on at that point.

This is a problem that I have had in the past (and still do). I actually lose more weight by eating more, as my body doesn't have to story anything in case my next meal is a long time in coming.

But I know nothing compared to others in here. I guess they're all on holiday at the moment though

Bear · 13 Apr 2006 at 13:29

I was in the same position as you. I started out at 101kgs and lost 11kgs in 12 weeks on a sponsored weight loss thing at work. IMO you're not working out enough. People reckon you need to lose about 2500-3000 calories per lbs loss.

I dropped my calorie intake by 500 so consuming 2000 a day and went to the gym 4-5 times a week. I hadnt done any excercsse what so ever for a good few years so it was hard going at the beginning. I was excersising and trying to keep my heart rate within 60-80% of my maximum so was approx 120-160bpm as this keeps you in the fat burning zone. At first I could only burn about 600cals each session doing interval training but now I can do about 1000+cals a session doing cardio. After I got fitter, I mixed in some weights to get some lean muscle, in the hope to increase my standing metabolic rate.

I eat normally, as I eat healthily anyway but have moved my main meal of the day to lunch time and eat a smaller meal at dinner time.

dokko · 13 Apr 2006 at 13:33

Thanks guys, all taking down.

So amybe boost the calorie intake a little, keep it at 2000, sounds much better to me.

Or it could mean i'm ok to drink my coffee's, i dirnk about 10 a day, that's going to be 400 calories as it is.

Yeah i know the training isn't that heavy, but i'm very unfit at the moment, and going to the gym is out of the question.

I do however have a multi gym in the sape bedroom, one of the York things, i might devise a plan to use that sometime in the afternoon for maybe 30mins or so, will that be enough?

Chong Warrior · 13 Apr 2006 at 13:38

I haven't read it all but I think you're setting yourself up for disappointment. 20kg in 12 weeks? That's 44lbs... I very much doubt it mate. Even 10kg would be a hell of an achievement in that time but it would be possible. To do it you'd have to be very dedicated though.

By dedicated I mean getting up an hour earlier everyday and doing some cardio before breakfast. An excellent way of burning fat. Things like sugar in your coffee are a big no no. You need to completely cut sugar from your diet, it's one of the worst things you can eat. Go on sweetners if you have to but be aware of the dangers of some sweetners. I'm not being a doom merchant so look into that yourself I'm just saying be aware and make your own mind up.

Also don't drop your calorie intake so drastically, 400 calories is probably too much to knock off. Try 250 instead. When cutting calories try and lose most of them from carb's and keep your protein and good fats the same-ish.

Green Tea is your friend, it's one of the few proven things you can take that will help burn bodyfat, drink loads of it

dokko · 13 Apr 2006 at 13:50

Chong Warrior said:
I haven't read it all but I think you're setting yourself up for disappointment. 20kg in 12 weeks? That's 44lbs... I very much doubt it mate. Even 10kg would be a hell of an achievement in that time but it would be possible. To do it you'd have to be very dedicated though.

By dedicated I mean getting up an hour earlier everyday and doing some cardio before breakfast. An excellent way of burning fat. Things like sugar in your coffee are a big no no. You need to completely cut sugar from your diet, it's one of the worst things you can eat. Go on sweetners if you have to but be aware of the dangers of some sweetners. I'm not being a doom merchant so look into that yourself I'm just saying be aware and make your own mind up.

Also don't drop your calorie intake so drastically, 400 calories is probably too much to knock off. Try 250 instead. When cutting calories try and lose most of them from carb's and keep your protein and good fats the same-ish.

Green Tea is your friend, it's one of the few proven things you can take that will help burn bodyfat, drink loads of it

Well panned are hour bike rides in the morning on an empty stomach when i get up to speed on my bike.

Green tea?

Chong Warrior · 13 Apr 2006 at 14:07

dokko said:
Green tea?

Green Tea Extract has long been used by the Chinese as medicine to treat headaches, body ache, poor digestion, and improve well-being and life expectancy. Green Tea has also quickly become a very popular ingredient in most "fat burners" which you can buy off-the-shelf due to its thermogenesis effects and anti-oxidant properties. With green tea, dieters get can get weight loss without the "shakes" and other unpleasent side effects.

If mixed in hot water it tastes more-or-less exactly the same as green tea bought from a supermarket - minus the caffeine!

Our Green Tea Extract is standardised to 40% EGCG's.
Green Tea Extract Powder in more Detail

Green Tea Extract is rich in bioflavonoids, and one of its key features is fighting free radicals and other toxins in your body. Green tea extract contains high level of polyphenols (a bioflavonoid), and it is also a rich source of EGCG (a powerful antioxidant), that is over 100 times more potent than Vitamin E in fighting free radicals and pro-oxidants.

The EGCG in Green Tea Extract also helps to protect against digestive infections and is anti-bacterial. It has also been known to help lower cholesterol levels - the natural way!

source

Drinking this stuff is a very good habit to get into for anyone, even more so someone looking to lose weight

Green Tea from supermarket is good, Green Tea extract is around 10-20 times more potent I believe... but it tastes awfull

dokko · 13 Apr 2006 at 14:17

Chong Warrior said:
source

Drinking this stuff is a very good habit to get into for anyone, even more so someone looking to lose weight
Green Tea from supermarket is good, Green Tea extract is around 10-20 times more potent I believe... but it tastes awfull

Sweet, any particular brand i should get/look out for?

Is it ok with milk?

If so i may start drinking it instead of my coffee with sugar.

Sadgeek · 13 Apr 2006 at 14:21

Chong Warrior said:
source

Drinking this stuff is a very good habit to get into for anyone, even more so someone looking to lose weight
Green Tea from supermarket is good, Green Tea extract is around 10-20 times more potent I believe... but it tastes awfull

A big taste shock after normal tea though.

I ended up buying a capping kit (£11) so that I didn't waste any of it cos I just couldn't stand the taste. Not sure if it is really doing me any good this way, rather than gradually all the way down :confused:

Chong Warrior · 13 Apr 2006 at 14:25

dokko said:
Sweet, any particular brand i should get/look out for?

Is it ok with milk?

Just make sure it's Green Tea when you buy from supermarket and not just flavoured tea. I thnik they market them to confuse people deliberately.

No milk, no sugar.

Sadgeek said:
A big taste shock after normal tea though.

I ended up buying a capping kit (£11) so that I didn't waste any of it cos I just couldn't stand the taste. Not sure if it is really doing me any good this way, rather than gradually all the way down

LOL

it's an aquired taste is the extract.

It's fine in caps too

Sadgeek · 13 Apr 2006 at 17:10

Chong Warrior said:
LOL it's an aquired taste is the extract.

So was Guinness, but I managed that ok

Thanks for the advice

Bear · 13 Apr 2006 at 17:45

dokko said:
Yeah i know the training isn't that heavy, but i'm very unfit at the moment, and going to the gym is out of the question.

I do however have a multi gym in the sape bedroom, one of the York things, i might devise a plan to use that sometime in the afternoon for maybe 30mins or so, will that be enough?

Like I said, when I started out, I never did any excersise what so ever and I mean absolutely none, I was about unfit as they come. The plain fact is that you have to have a calorie deficit, so you have to spend more than you take in and the best way to lose weight is to do cardio workouts.

When I first started I paid close attention to my heart rate keeping it in the 120-160bpm zone and made sure that I cooled down off the machines properly else I would get dizzy and want to throw up as I was so unfit. I was advised, as I got fitter, to increase the intensity of my training and try to keep my heart rate at the top of the fat burning zone 150+bpm which Im doing. If you can I would try and do an hour 4-5 times a week, thats what I did and lost 1kg a week. I doubt you will lose more doing less TBH but you never know.

dokko · 13 Apr 2006 at 19:05

Bear said:
Like I said, when I started out, I never did any excersise what so ever and I mean absolutely none, I was about unfit as they come. The plain fact is that you have to have a calorie deficit, so you have to spend more than you take in and the best way to lose weight is to do cardio workouts.

When I first started I paid close attention to my heart rate keeping it in the 120-160bpm zone and made sure that I cooled down off the machines properly else I would get dizzy and want to throw up as I was so unfit. I was advised, as I got fitter, to increase the intensity of my training and try to keep my heart rate at the top of the fat burning zone 150+bpm which Im doing. If you can I would try and do an hour 4-5 times a week, thats what I did and lost 1kg a week. I doubt you will lose more doing less TBH but you never know.

Will take that on board, haven't got a way of measuring my heartbeat, but it goes like the clappers if i do a hill and keep riding after that!!!

So any advice on what to eat?

On a typical day what to do go for, this would be a great help to me?