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Anybody want to critique my new diet plan...(14 posts)

Anybody want to critique my new diet plan...853
Aug 20, 2002 3:17 PM
I am sick and tired of being heavy.Even when I was Bodybuilding I was never this heavy. I started this diet weighing 245lbs and at 5'10 that is pretty damn heavy.
I've lost 30lbs cycling but now I'm stuck at 245. This season is prety much over so I'm going back to my BB diet and following a 12 week "Body for Life" program. Back in the days of lifting(before letting myself go)I was weighing in at 195LB and very lean. My goal weight till I start back cycling. So I'm starting at 245lbs and 20%body fat.
already a week has gone by and I'm down to 240Lbs, I know this will proabably taper off and be about 2lbs per week and not 5.

8:00am Myoplex meal replacement and betalean fatburners
10:00am Can of Tuna,Almonds(7),Green Apple - water
12:00pm chicken salad - water
3:00pm Myoplex protein bar, Synthevol HP(creatine),betalean
5:00pm chicken breast,brown rice,veggies - water
8:00pm Myoplex meal replacement

Workouts are according to the Body for Life book.
mon.-upper body-pm
tues.-intervals for 20 min - am workout before any meals
wed.-lower body
thursday-intervals
friday-upperbody
sat.- intervals

the next week continues the same but you start moday with the lower body workout and alternate.

What do you guys think!
Is there any flaw w/ this program and diet?
Thanks,
I'm willing to try anything.I am now a Cat 4 racer and know that weight is holding me back. I hope to get to 195 and I know for sure that Cat.3 will be no problem.
by the way...853
Aug 20, 2002 3:57 PM
Myoplex meal replacement contains - 280 calories
2g of fat,24g of carbs and 42g of protein.

I'm planning on switching to pure protein before bed so that I don't get those 24g of carbs so close to bed time.
Instead taking it at 3:00pm. Does that sound better?
Here's your critiqueKerry
Aug 20, 2002 5:40 PM
You're fixated on what you eat, but you don't appear to be doing any endurance stuff that will actually burn big calories. Your choice of supplement bars, creatine, and other stuff that has no value in weight loss and just costs money suggests you are thinking about the wrong side of the equation. And why a green apple? Do you think it has some special property? It doesn't. Plus, you don't quantify the amount of either exercise or food, so there's not much to critique. However, the only way to lose weight is to burn more calories than you consume, and unless you are Lance Armstrong, you likely do not have the technology resources to do this math. So, the trick is to be hungry, and most have found that eating a light, early dinner and going to bed hungry is the most effective. Eat a varied diet with lots of raw and lightly cooked vegetables, fruit, whole grains, and low fat protein. Make sure you have lots of colors on your plate so that you're getting natural antioxidants (which are likely a lot more effective than those available at the health food store or pharmacy). It aint rocket science. Finally, it sounds like that at 195 and 5'10, you are carrying a lot of upper body mass, something you largely don't need for cycling. Don't try to be a weight lifter/body builder AND a cyclist. Choose one and go that way. "Bulked up" and "successful racing cyclist" don't go together.
Here's your critique853
Aug 20, 2002 7:10 PM
I've been doing endurance type work for over a year and a half. I am doing this workout for 12 weeks.(offseason work)My 12 weeks will be over in the begining of Nov. when I'll be ready to resume aerobic activities.

The above diet was a sample, non of the meals are exact or have special properties, except for the supplements.
We all have the resources and math available to us to be able to calculate the calories we expend and what we use,you do not have to be Lance for this.

Finally, you are correct at 195lbs I will be carry alot of unneeded mass, but w/ more power less weight I will definetly be faster than I am now. Remember that I am doing this for only 12weeks I am not dedicating myself to being both a cyclist/bdybldr.I'm trying out what worked for me along time ago when I was BB.By the way, I've seen many pro 1/2 racers here in very competetive so-cal above 195lbs. I'm not trying to win the tour de france, I just want to be faster and look slimer.
I really am looking forward to advise from some of the more experienced voices here on this forum. Alot of lightweight eat anything they want, extreme metabolism freaks, always give the same advise, and really have no clue. So if you have experience being a heavyweight and losing wieght and or have nutritonal experince(LFR) please help!!
Thanks
My thoughtsCKS
Aug 20, 2002 8:55 PM
Sorry, no credentials to back this up, but FWIW here are my thoughts:

I echo the comments re. endurance work. Intervals and the gym typically build muscle, which will not help lose weight. You might want to try:
- long slow rides, fully aerobic, low heart rate
- long slow runs, burn more calories/minute than cycling
- swim, one of thes best ways to burn calories

If you like going to the gym, stick with it, but consider changing your style to more sets, at least 3 of at high reps, at least 30/set.

Lastly, if you get hungry, eat as much celery and broccoli as you want to fill the gaps between meals.
gaining muscle helps you lose fatColnagoFE
Aug 21, 2002 9:23 AM
you'll burn way more fat just standing still if you lift weights regularly. sure...you don't want to overdo it if you want to race competitively, but if you want to drop weight quick you need to combine diet, aerobic exercise and weights.
oh dear...lonefrontranger
Aug 21, 2002 7:36 AM
Last time I opened my mouth on this subject I got mired in a controversial blitzkrieg. The problem with recommending diets to other people is that we are all individuals. For me to critique your diet might be as appropriate as you wearing my sequined disco top and Prada handbag...

I have the Body for Life book. It's got good info, but I find that while those programs work well for your baseline sedentary couch potato (by seriously reducing body fat), they don't do much to help the active athlete lose weight / bulk / mass, whatever. I brought some valuable information out of it, but it didn't add much to my program in general.

A year I broke my ankle. At the time I'd been working with a dietician at my workplace on a new weight management program, so six weeks of forced inactivity was a good litmus test for what we laid out. Some things I learned then and in the year since:

1) Accountability for total consumption. If you write down everything you *consume* - down to the last Tic Tac, M&M, 20 oz. Starbucks' full-fat mocha latte, those three huge spoonfuls of Ben & Jerry's you wolfed down standing in front of the freezer, etc..., for a week or two, you will be amazed at how many empty calories you consume daily. Keeping a meticulous diet journal is a PITA, but incredibly valuable in terms of raising your awareness. You start recognizing these behaviors and avoiding them and their triggers... which brings us to:

2) Breaking bad dietary habits. I dug up and addressed the issues causing me to obsessively eat. Like most folks, stress is my trigger; recognizing that means (no matter what the weather or daylight issues) I go for a walk or a quick bike ride around the res instead of coming home from a rough day at work and doing a 45 minute "snack attack". I also finally admitted to myself that I'm nervous about making "small talk" in company, so when we had folks over, I was eating to avoid making conversation. So now when we have company, I start a board or card game (keeps my hands busy) instead of heading for the chip bowl. These are a couple, but I had to break a whole laundry list of "stress / comfort" cycles.

3) Taking out the trash. My dietician and I realized that, while I'm not Type II, I am quite sensitive to blood sugar swings that complicate my already obsessive/compulsive eating behaviors by telling my body I'm hungry when I'm really not. I discovered that I am very sensitive to refined sugars, wheat and dairy products. Eating them triggers wild metabolic swings and creates a downward spiral of wanting more and more. I now treat these foods like drugs, because that's how my body responds to them. I severely limit my access to refined sugars, starches, most breads, and all wheat/gluten products. To be simplistic, I no longer eat out of bags, cans and boxes.

The diet I settled on is a variation on the "paleo" diet, because it emphasizes natural, whole foods that my body type tolerates better than the standard American processed diet. I consume lots of vegetables, fruit, lean meat, nuts, fish, and enough water to float an armada. The bulky foods in my corrected diet, along with learning how to eat the bigger meals early and smallest at night (before 8 PM as someone else recommended) completely curbs the hunger cravings I used to have. However, using common sense as an active athlete, I will use "quick carb" foods as necessary (energy gels, a bottle of sports drink, etc.) during hard efforts because they are the only thing that refuel fast enough.
question for LFRjust starting out
Aug 21, 2002 4:46 PM
LFR,
I've read some of your posts about diet and myself am following somewhat of a paleo plan. (for many of the same reasons you have mentioned -- blood sugar issues, etc.) I find that I'm getting an awful lot of my carbs from fruit and wanted to get some input from you. You mentioned "bulky" foods in this post. I seem to remember that you include beans in your diet. I'm wondering what other bulky things you include. And, a follow up to that, I'm sort of confused about pre-race eating with this diet. I'm assuming that the high-glycemic type things shouldn't be eaten until actually racing/just afterwards. What do you do beforehand?
question for LFRlonefrontranger
Aug 21, 2002 6:23 PM
Yes, I do include beans and legumes, specifically lentils, peanuts and black beans. I'm not a food nazi, so stuff like the wheat content in the wrapper of a burrito once or twice a month isn't going to kill me. I have significantly cut my intake of things like soy, chocolate and caffeine because too much of them causes me wicked headaches and female type woes. The chocolate was a tad rough at first, but I don't crave it like I used to (theobromine is a mildly addictive stimulant...).

A recommendation I found in (of all places) Cosmo mag. works well: When I go out to eat, I ask the server if they would kindly box up half of my portion before they bring it out. I do get some strange looks but it's well worth it. The serving portions are so vast at most restaurants that (now that I'm used to eating smaller portions) I often don't even eat the entire unboxed portion.

One of the benefits of kicking all the "obsessive-compulsive" addictive food habits I had is that now when I'm less active, I'm also less hungry. I didn't ride for 4 weeks with my collarbone, and actually lost a couple pounds (probably muscle).

As far as high glycemic foods, you do have to take in some prior to a race to make sure your tank is adequately primed. These are also the most quickly and easily digestible types of foods, so it's the only "safe" thing to eat prior to a race, really.

An 8 AM start time means I will usually eat something like a small bowl of hominy grits (or oatmeal) with a dab of honey at ~ 5AM. Not that honey isn't sugar, but it takes a LOT less of it to do the job. If it's a crit, I won't eat again until afterwards; though I do hydrate well and take about 1/2 bottle of Gatorade around 15 minutes prior to the start.

Afterwards, I'll eat something like a Clif bar or half a bagel with peanut butter. Adding fat and/or protein to your carb (or eating the protein / fat first) helps to manage the blood sugar spike and tone down your reaction to it.
Extreme metabolism freaks?Kerry
Aug 23, 2002 4:54 PM
At nearly 53 years old and 180 lbs (6') I don't think I fit your description very well. I do know from my own weight loss experience and a lot of reading on the subject that the only thing that works is eat less than you burn. You can add in all the magic potions and elixirs (or protein bars) you want and it doesn't change the equation. So forget the fancy stuff and go to bed hungry. The most you can reasonably expect to lose in 12 weeks is 24 lbs, and you will have to be pretty hungry all the time to do that (1000 calorie deficit per day). That's it. Full stop.
ditch the creatinebrider
Aug 21, 2002 5:34 AM
At best, it's causing you to hold needless water. Small increase in strength.
I guess that this program is - increasing...853
Aug 21, 2002 6:59 AM
Muscle and speeding up the metabolism.
First - the more muscle your body has the more fat your body burns. So increasing muscle helps get rid of unwanted fat.
Second - eating frequent small meals helps to increase your metabolism and burn more fat.
So your basicaly atacking fat two ways.

The reasoning behind the low amounts of aerobic work is just to jump start the metabolism and not allow you to start using muscle as fuel, because again, more muscle equals into a leaner fat burning machine.

I don't know, but the results seen on there web site sure made me want to try. What do I have to lose? It's only 12 weeks. I'll get my Bodyfat and weight measured every 4weeks and keep you guys posted on my results. 240 and counting down...

http://www.bodyforlife.com
you'll be making bill phillips richColnagoFE
Aug 21, 2002 9:21 AM
other than the reliance on all the EAS stuff I think the body for life thing is a pretty good program. you can substitute real food for his stuff and it still works. it's just not as easy as the ready made shakes and stuff. let us know how it goes.
re: Anybody want to critique my new diet plan...xcmntgeek
Aug 24, 2002 9:11 AM
It seems like your diet plan is based more towards weight lifting (gaining muscle) than cycling. Gaining muscle will help you loose weight by raising your metabolism, but it will hurt you on the climbs. I've found that to loose weight and improve your cycling you have to do easy, long rides (2-4 hours). On a 4 hour ride you can easily burn 3000+ calories, even if you eat 2500 calories that day you still loose more than 500 calories. Also drink a lot of water, on and off the bike. It helps to suppress your appetite, especially if you drink 2 large glasses before every meal.