Hi all, just starting here. Hows my plan?

LanceKalvaz
LanceKalvaz Posts: 3
in Health and Weight Loss
Hello! I just started cycling my morning and afternoon commute (not really sure of specs, think its a 700 mountain bike, 24 speed, with hybrid tires swapped on), a modest 9 mile ride each way. I just started but seem to be averaging 12 mph, as it takes me 45 min.

I'm 34 years old, 260 lbs, 6' tall male with a large frame. Between breakfast, a snack, lunch, and a snack (havn't figured out dinner yet), I'm taking in 1026 calories, 56g protein, 58g fat (19.5 saturated), and 70g carbs. I read it was helpfull to recharge with a snack right after workouts on the bike so I eat a clif bar after each trip, making my real total 1506 calories, 76g protein, 68g fat (22.5 saturated), and 158g carbs. The site here says I'm supossed to find another 1625 or so calories to eat and roughly twice as many grams of the other stuff. Also to note is I take a 1-a-day mens multivitamin and whenever I'm thirsty I mostly drink water.

My breakfast is usually a hearty (3 or 4 eggs worth) egg-white omelette with fresh cut green/red/yellow/orange peppers, some red onion, salt/pepper and an ounce or so of low-fat motzerella cheese. Add a slice of multigrain toast and half a cup of low-fat cottage cheese. Snack is a handfull of tasty wheat thins and a couple slices of sharp cheddar or string cheese. Lunch is a fruit-on-the-bottom greek yogurt; a salad of a cup of baby spinach, a few cherry tomatoes, frech cut cucumber, radish, onion, another ounce of low-fat mozz cheese and I use vinigar and oil plus salt/pepper for dressing.

Honestly I'm not that worried about loosing weight, I know that will happen automatically with the boost in excercise and the diet, I've always had a good metabolism but ate junk food and sat around. I only poked around and got the numbers for what I'm eating out of curiousity. My real goal is to get more energy, get in shape, feel better about myself and just eat healthier in general. To that end I don't care if I'm in the 'normal' weight range or not, as long as I feel great and get in shape. I want to build a little muscle, not like a bodybuilder, but with all this biking I'm going to look silly if I have huge iron legs and flabby arms. I don't have a gym membership and am not really looking to get one so pushups and situps and cheap little dumbells will have to do.

Any input would be appreciated. I'm curious about tips, info, red flags anyone sees about what I'm doing, anything really. I'm not too concerned with what I eat for dinner, and I treat the second clif bar as my afternoon snack.

Replies

  • collingmommy
    collingmommy Posts: 456 Member
    Your b.m.r is 2369 calories a day just to keep you alive. Your going to want to make your calorie adjustment to eat that number daily to lose weight. (I use fat2fitradio.com to get that b.m.r number)
  • RaspberryKeytoneBoondoggle
    RaspberryKeytoneBoondoggle Posts: 1,349 Member
    Get the book, "you are your own gym", and (optional) get a pull-up bar. You may need to at least double your protein intake and lift to minimize muscle loss from losing weight.

    Search "protein" here and you will read lots of information and differing opinions about how much protein you should consume. You will also meet many people with goals that are similar to yours here. At the end of the day I believe the best approach is to keep things as simple as possible.
  • LanceKalvaz
    LanceKalvaz Posts: 3
    Hmm, I didn't consider the need for extra protein. I guess I figured the fat would just take care of everything, heh. Still though, with exercise, the tools here say I need 157g a day. Do I use the whole 1g per pound of body weight rule? So 160, adjusting as my weight does? Or should I just assume im building muscle so even more is needed?
  • LanceKalvaz
    LanceKalvaz Posts: 3
    Er, 260 I meant

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