Well It's cycling season again and time to dust off the old Orbea and start hitting the road. Up until recently I had really bulked up hitting the weights hard and eating a very high protein diet, hitting about 250 lbs, and honestly I just didn't like the way I looked and didn't like how it slowed me down in martial arts.
So I cut 500 calories a day, laced up the running shoes, dropped weights for bodyweight exercises, and dropped 25 pounds in a couple of months. Now I'm ready to start putting some serious miles on my road bike as the weather warms and really want to make sure I'm going to be going the right way in my diet. Since I've been doing high protein for awhile now, I just really am leery of carbing out and don't know where I need to be.
I'm 32 years old, 6' 3", and as of this morning 225 lbs. My goal weight is 205, though I have found that dieting and cycling do not go well together. In fact I usually have to bring food with me to eat when I'm cycling (I eat every 30-45 minutes) or I'll bonk. I'm currently eating 1800-2000 calories a day, and need to figure out where I need to be for cycling.
I'm going to focus on cycling to get my mojo back for the first 4-6 weeks, after that I'll start to add back in some weights on off days (high rep), martial art training, and bodyweight training. Come the second month I'll start to work allot more interval training, sprint and hill training on the bike. I figured it would look something like this:
Mon: Cycling
Tues: Bodyweight or 12-15 rep range free weight circuit
Wed: Cycling
Thurs: Bodyweight or 12-15 rep range free weight circuit
Friday: Rest for religious purposes
Saturday: Bodyweight or 12-15 rep range free weight circuit after sundown
Sunday: Cycling
I really don't want to take more than one day off in a week, and actually would like to start working maybe a 30 minute dumbbell circuit at work during lunch on the cycling days.
My overall goal is to thin down, blast off body fat, build nigh insane endurance. The bike will be my primary tool until it gets cold enough for me to need tights again (I just can't handle the cold!)
I'm looking for advice on meals, suggested calorie range for me and supplements (though I can't take to many, almost any supplements kill my stomach), or just any other general advice and comments people might have. I've eaten like a weight lifter for so long that I don't even really know where to start!
Appreciate the help.
So I cut 500 calories a day, laced up the running shoes, dropped weights for bodyweight exercises, and dropped 25 pounds in a couple of months. Now I'm ready to start putting some serious miles on my road bike as the weather warms and really want to make sure I'm going to be going the right way in my diet. Since I've been doing high protein for awhile now, I just really am leery of carbing out and don't know where I need to be.
I'm 32 years old, 6' 3", and as of this morning 225 lbs. My goal weight is 205, though I have found that dieting and cycling do not go well together. In fact I usually have to bring food with me to eat when I'm cycling (I eat every 30-45 minutes) or I'll bonk. I'm currently eating 1800-2000 calories a day, and need to figure out where I need to be for cycling.
I'm going to focus on cycling to get my mojo back for the first 4-6 weeks, after that I'll start to add back in some weights on off days (high rep), martial art training, and bodyweight training. Come the second month I'll start to work allot more interval training, sprint and hill training on the bike. I figured it would look something like this:
Mon: Cycling
Tues: Bodyweight or 12-15 rep range free weight circuit
Wed: Cycling
Thurs: Bodyweight or 12-15 rep range free weight circuit
Friday: Rest for religious purposes
Saturday: Bodyweight or 12-15 rep range free weight circuit after sundown
Sunday: Cycling
I really don't want to take more than one day off in a week, and actually would like to start working maybe a 30 minute dumbbell circuit at work during lunch on the cycling days.
My overall goal is to thin down, blast off body fat, build nigh insane endurance. The bike will be my primary tool until it gets cold enough for me to need tights again (I just can't handle the cold!)
I'm looking for advice on meals, suggested calorie range for me and supplements (though I can't take to many, almost any supplements kill my stomach), or just any other general advice and comments people might have. I've eaten like a weight lifter for so long that I don't even really know where to start!
Appreciate the help.