Jan 15, 2002 11:51 PM
|I'm 5'10", 215, 22 years old, and male. I want to lose 45 pounds by August 31. What should my daily calorie intake be, and what percentage should be carbs, fat, protein, etc? I have a road bike, trainer, and heart rate monitor. What should my workout schedule look like?
Jan 16, 2002 4:18 AM
|You want to weigh 170#. This weight requires for maintenance 2550 caloroes/day. 67% carbs, 18% prot, 15% fat which should be mostly in the unsaturated form. Right now to maintain 215 you are taking in about 3225 calories someway. This would amount to a 675 calorie reduction, does not sound like much, but it is.|
Jan 16, 2002 6:26 AM
|I know the formula for calorie intake has been posted on the board before but can you give it again ?
i.e a 170# person needs to take in 2550/day to maintain.
Jan 16, 2002 7:22 AM
|Multiply weight times 15 (calories per pound per day).
If you weigh 200 pounds, 15 calories per pound per day would mean a 3000 calorie per day expenditure to maintain.
It's a very rough figure, but averaged over time, it works for most reasonably active people. The multiplier for sedentary people would be somewhat less, for athletes somewhat more.
Take it as a starting point.
Jan 16, 2002 9:05 AM
|15/cal per lb. Maintenance|
Jan 16, 2002 4:43 AM
|Man, forget the fat/protein/carb ratio, you will just end up pissing yourself off trying to figure those out numbers everyday. Just eat a healthier lifestyle and be aware of what you put in your mouth (no jokes here) and get out there and ride. The rest will take care of itself. You simply need to create a calorie reduction. Eat less, and burn more. It's a simple theory, but a long and often difficult task. Good luck.|
Jan 16, 2002 5:05 AM
|I wish I would have followed the advice of the poster that said it did not matter about protein etc. when I was training and I might add won most of my bodybuilding competitions. It was important to me and most if not all of my fellow competitors. The ones that did not worry about diet were called - LOSERS!|
Jan 16, 2002 6:57 AM
|I don't know what your intentions are but your goal is pretty ambitious. It's just over 20% of your total weight.
You need to keeping in mind that trying to do too much too soon can be a source of fustration & failure. It's best to start with modest goals, achieve some level of success & build from there. This can be said for both diet & training. Obviously, we like to get quick results, but we shouldn't approach it like a zero to 60 time trail. Slow and steady is best, at least at first.
With that said, I'd also have to repeat that watching what you eat is important. Getting close to the protein/carb/fat
percentages without obsessing would be a good thing. But speaking of obsessing, Lance Armstrong weighs everything he eats & knows exactly what his food provides. You be the judge.
As previously mentioned to get to 170 lbs you have to drop your calorie intake by 675 which is a lot. Why not break this down to monthly goals to make it less intimidating & more manageable. If you say that you have 7 months, it's 6.4lbs per month or 96.4 calories which doesn't sound so bad. Next, you have figure where my fitness was at & build a training schedule, breaking the mileage and weight goals down to weekly & then daily levels. It's hard to make a reccomendation without know where you are today. There is alot of info on training on this site or in books (chech out Friel). You can estimate weight loss based on the effort or speed that you ride. This info is from a Bike mag in a previous post:
A 200 lb person would burn the following calories per hour
at the corresponding rate of speed
495(12mph) 595(14mph) 697(15mph)
You'll have to do some calculations to figure the number of calories per week & per day, but it's not too bad with a spreadsheet.
You need to keep in mind that you have to balance weight loss with the energy requirements of exercising. Generally, the rule of thumb is .5 calories per pound per hour. Since your attempting to loose weight, you probably would use your goal weight for the month. Be cautious, you don't want to "bonk" from lack of enery while you are riding. It's not fun & you could have a long ride home(best case). So eat while you ride, take it slowly & monitor your progress. Also you might want to check the site for training tips, based on your current level.
Good luck & enjoy the ride!...slim!!
Jan 16, 2002 7:14 AM
|"As previously mentioned to get to 170 lbs you have to drop your calorie intake by 675 which is a lot. Why not break this down to monthly goals to make it less intimidating & more manageable. If you say that you have 7 months, it's 6.4lbs per month or 96.4 calories which doesn't sound so bad"
how is 6.4 lbs = 96.4 calories?? 6.4*3500=22400 calories/month=~735 kcal/day(30.5 days per month)
this does not include exercise of course
Jan 16, 2002 9:27 PM
|You are right. The 96.4 calories should have been the calories per day difference between 215 and 208.6. My point was that it would be easier to break down the effort to smaller pieces. I was attempting to sketch a possible method for lossing weight and obviously there is alot of particulars missing, but with a spreadsheet it's not too difficult.
Thanks for pointing out the oversight & once Brent digests all this stuff I'm sure he'll have more questions. This is a lot to take in all at once.
|Same boat here||BikinCO|
Jan 16, 2002 8:07 AM
|I am in a similar situation. I sat down and read a couple of books first. D. Burke's "Serious Cycling" helped the most. In the past month I have set goals for weight and miles. Keeping track of calories and training miles is quite easy if you have basic MS Excel skills. I even bought a small scale to weigh my food. It sounds anal, but it works for me. I am very competative so the structure and goals help me "compete" againts myself. I have been losing about 2 pounds per week and am having to hold myself back on training rides. I have always played sports and rode for my HS cycling team in the 80's but as my career took off I was riding less. I am at a point in my career that allows me to get back into the sport so here I am.
My food goals each day are 2500 calories with 70% carbs, 10% protein, and 20% fat. I start the day with a cup of yogurt mixed with 1/2 cup of grape nuts and I have 16 oz of "Naked Juice" as a mid morning snack. For lunch I have two tuna fish sandwiches on wheat bread. Prior to riding I drink some Extran (288 calories and 73 grams of carbs) then during my ride I drink Extran Thirstquencher (90 calories and 22 grams of carbs). Then for dinner I have pasta or mexican. It is not that hard to eat right if you do the cooking yourself. The Excel program I use keeps a running total of calories consumed and calories that I still need and how much of each (carbs, prot, fat) that I need to eat. I am riding 80-100 miles per week now and will increase that to 120 next month.
I hope this helps.
Jan 16, 2002 8:38 AM
|As my brother has told me, "Stop eating!". What he meant to say was watch what you eat. Eat low fat meals and don't eat alot (stay around 2.5k calories per day). Stay away from sugars. Make sure to carb up at leat 3-4 hours before you train.
It won't be easy, but you can do it. There are many who have.
|how long do I workout?||Brent|
Jan 16, 2002 2:33 PM
|What percent of calories should I burn by working out? How much do I burn normally throughout the day? I have a job where I stand most of the day.|
Jan 16, 2002 9:09 AM
|Theone concern I have is that 45# is a lot of weight. Safely a 2# loss per week is preety good. The first week or so is primarily water, then loss gets more difficult. Just be wise.|
|Simple math||Kerry Irons|
Jan 16, 2002 6:54 PM
|If you want to lose one pound of fat, you need to have a deficit of 3500 calories. For one pound per week, that means 500 calories per day. That means going to be every night moderately hungry. For two pounds per week, that's 1000 calories per day, and you'll be plenty hungry when you go to bed. The rest of it (what you eat, how much you exercise) revolves around this. We can't tell how many calories you expend in a day (standing up at your job, but do you move around? how hard you exercise, etc.). Cycling (for you) is about 45 calories per mile, depending on how hard you go and how many hills, but will drop closer to 35 as you lose weight. Until you do the Lance Armstrong thing and start weighing your food, you're better off to just go by how hungry you are. And going to bed hungry is the way to do it, since your body will be forced to shift more to fat metabolism all through the night and once you fall asleep, you won't have to deal with the hunger pangs, a minor but valuable contributor.|| |