D
Doug Cook
Guest
"GaryG" <garyg@shasta_SPAMBEGONE_software.com> wrote in message
news:[email protected]...
> "Doug Cook" <[email protected]> wrote in message
> news:[email protected]...
> > The story thus far....
> >
> > 12 years ago - single, 6'3", 180lbs., hair, and competing in citizens
> class
> > triathlons.
> >
> > Fast forward to last July... Married, two kids, mortgage, no hair,
> > sedentary, 279lbs.
> >
> > Sick of that fat man in the mirror, I bought some XXL cycling clothes,
> > dusted off and tuned up my old Trek, and started riding again. Now 10
> > months and close to 3000 miles later... I still weigh 274! I mean...
come
> > on! 3000 miles for 5 pounds?!
> >
> > My fitness level has increased tremendously. I use to struggle on 10
mile
> > rides. Now I do at least 3-4 weekday rides of 15-30 miles each and one
> > weekend ride for 50-70 miles - all solo. My computer puts my average
> speed
> > for these rides between 16-18mph depending upon the particular ups&downs
> of
> > the ride. My HRM says my average rate is usually right about 75% of max
> > (although that can vary, usually on the high side, when the ride has
> > climbing). I feel lean and mean while I ride, but when I get home I
> wonder
> > who that fat guy in the mirror is!
> >
> > I don't diet per se, but I do eat sensibly. The days that I've tracked
my
> > caloric intake it's usually right between 2500 - 3000. One friend who
is
> a
> > "wellness" expert suggests I'm not eating *ENOUGH*. Although she
readily
> > admits she doesn't specialize in athletes ("slovenly couch potato" is
how
> > she describes her typical client), she says that with my activity level
my
> > BMR is 5300... as she explained it that's the number of calories needed
to
> > just maintain my weight! Therefore she thinks my body thinks it's being
> > starved and refuses to let go of the fat. She thinks by eating MORE the
> > body will move away from this starvation reflex and start shedding
pounds.
> > She also suggested riding easy first thing in the morning BEFORE
breakfast
> > so the body has to switch to fat because the glycogen stores will be low
> > (sound like a recipe for the BONK to me).
> >
> > Well, I tried to eat 4000 calories today and about died! I felt
horrible,
> > stuffed, tired, etc. I tried riding with just water (no sport drink),
and
> > found myself craving sugar after the ride.
> >
> > Any experts lurking out there that would like to comment? Are there any
> > coaching services online that could help customize my training to help
me
> > lose weight? I can't afford to hire a coach.
> >
> > Any thoughts would be appreciated.
> >
>
> First, congratulations on not being a couch potato! Being physically
active
> is an important component in health, and weight loss.
>
> But, as others have noted, you need to focus on the food (intake) side of
> the weight loss equation. It seems clear that you are consuming too much
> (which is easy to do when you ride a lot).
>
> Your current Body Mass Index is 34.2, which puts you well into the "Obese"
> category. To get your weight down, you need to aim for a long-term, slow
> weight loss of around 1 lb per week. To achieve this, you need a calorie
> deficit of 500 calories per day. I recommend that you focus on reducing
> sweets, sodas, snacks and portion sizes. Even a relatively small
reduction,
> if maintained over time, will result in significant weight loss.
>
> <plug warning=on>
> The trick here is knowing when you are on track, because your weight can
> fluctuate by 2-4 pounds per day and counting calories is difficult and
> time-consuming. I've recently released a weight management program called
> "WeightWare" (www.WeightWare.com) that you may find useful. By weighing
> yourself daily, and using the built-in analytical tools in the program,
> you'll have a much better idea of whether or not you are on track. You
can
> download a free, fully functional version from the website and try it for
45
> days to see if it meets your needs.
> <plug warning=off>
>
> Best of luck, and keep cycling!
>
> ~_-*
> ...G/ \G
> http://www.CycliStats.com - Software for Cyclists
> http://www.WeightWare.com - Your Weight and Health Diary
>
What a shameless plug!! Perhaps I could be one of your case studies?
Send me a non-expiring version, and then use my story!
news:[email protected]...
> "Doug Cook" <[email protected]> wrote in message
> news:[email protected]...
> > The story thus far....
> >
> > 12 years ago - single, 6'3", 180lbs., hair, and competing in citizens
> class
> > triathlons.
> >
> > Fast forward to last July... Married, two kids, mortgage, no hair,
> > sedentary, 279lbs.
> >
> > Sick of that fat man in the mirror, I bought some XXL cycling clothes,
> > dusted off and tuned up my old Trek, and started riding again. Now 10
> > months and close to 3000 miles later... I still weigh 274! I mean...
come
> > on! 3000 miles for 5 pounds?!
> >
> > My fitness level has increased tremendously. I use to struggle on 10
mile
> > rides. Now I do at least 3-4 weekday rides of 15-30 miles each and one
> > weekend ride for 50-70 miles - all solo. My computer puts my average
> speed
> > for these rides between 16-18mph depending upon the particular ups&downs
> of
> > the ride. My HRM says my average rate is usually right about 75% of max
> > (although that can vary, usually on the high side, when the ride has
> > climbing). I feel lean and mean while I ride, but when I get home I
> wonder
> > who that fat guy in the mirror is!
> >
> > I don't diet per se, but I do eat sensibly. The days that I've tracked
my
> > caloric intake it's usually right between 2500 - 3000. One friend who
is
> a
> > "wellness" expert suggests I'm not eating *ENOUGH*. Although she
readily
> > admits she doesn't specialize in athletes ("slovenly couch potato" is
how
> > she describes her typical client), she says that with my activity level
my
> > BMR is 5300... as she explained it that's the number of calories needed
to
> > just maintain my weight! Therefore she thinks my body thinks it's being
> > starved and refuses to let go of the fat. She thinks by eating MORE the
> > body will move away from this starvation reflex and start shedding
pounds.
> > She also suggested riding easy first thing in the morning BEFORE
breakfast
> > so the body has to switch to fat because the glycogen stores will be low
> > (sound like a recipe for the BONK to me).
> >
> > Well, I tried to eat 4000 calories today and about died! I felt
horrible,
> > stuffed, tired, etc. I tried riding with just water (no sport drink),
and
> > found myself craving sugar after the ride.
> >
> > Any experts lurking out there that would like to comment? Are there any
> > coaching services online that could help customize my training to help
me
> > lose weight? I can't afford to hire a coach.
> >
> > Any thoughts would be appreciated.
> >
>
> First, congratulations on not being a couch potato! Being physically
active
> is an important component in health, and weight loss.
>
> But, as others have noted, you need to focus on the food (intake) side of
> the weight loss equation. It seems clear that you are consuming too much
> (which is easy to do when you ride a lot).
>
> Your current Body Mass Index is 34.2, which puts you well into the "Obese"
> category. To get your weight down, you need to aim for a long-term, slow
> weight loss of around 1 lb per week. To achieve this, you need a calorie
> deficit of 500 calories per day. I recommend that you focus on reducing
> sweets, sodas, snacks and portion sizes. Even a relatively small
reduction,
> if maintained over time, will result in significant weight loss.
>
> <plug warning=on>
> The trick here is knowing when you are on track, because your weight can
> fluctuate by 2-4 pounds per day and counting calories is difficult and
> time-consuming. I've recently released a weight management program called
> "WeightWare" (www.WeightWare.com) that you may find useful. By weighing
> yourself daily, and using the built-in analytical tools in the program,
> you'll have a much better idea of whether or not you are on track. You
can
> download a free, fully functional version from the website and try it for
45
> days to see if it meets your needs.
> <plug warning=off>
>
> Best of luck, and keep cycling!
>
> ~_-*
> ...G/ \G
> http://www.CycliStats.com - Software for Cyclists
> http://www.WeightWare.com - Your Weight and Health Diary
>
What a shameless plug!! Perhaps I could be one of your case studies?
Send me a non-expiring version, and then use my story!