New and need some Nutrition advice

Discussion in 'Cycling Training' started by gross28, Aug 4, 2009.

  1. gross28

    gross28 New Member

    Joined:
    Aug 3, 2009
    Messages:
    2
    Likes Received:
    0
    Hello Folks
    I have been riding off and on for the past 5 yrs but nothing to serious. I usually ride 2 nights a week 8 miles another 1 night 12 to 15 miles and 2 longer runs on the weekends at are anywhere from 15 to 25.
    My meals look like this a banana and a granola bar, lunch is a cup of yogut a cup of apple sauce and granola bar, supper is normal chicken on the grill stuff like that.
    I do not snack at night once and awhile I'll have a little popcorn.
    Juice in the morning, water all day 2 36 oz bottles, and a can of coke at night.
    I would still like to lose weight (215) but also perform well on the bike.
    Any advice would be great
    Thanks
    Jason
     
    Tags:


  2. Wlfdg

    Wlfdg New Member

    Joined:
    Apr 17, 2009
    Messages:
    183
    Likes Received:
    0
    You aren't eating enough food, absolutely not enough fat or protein.

    Granola bars, Coke and yogurt are filled with refined sugars which is crap.

    Dairy, apple sauce, pop and juice have a super high glycemic load which causes your body to dump insulin into your bloodstream and send your body into fat storage mode.

    How tall are you?
    What do you think your body fat percentage is?
    Do you do any resistance training?
     
  3. gross28

    gross28 New Member

    Joined:
    Aug 3, 2009
    Messages:
    2
    Likes Received:
    0
    I am 5 ft 10, I'm not sure on the body fat but I weigh 215 I'm not fat but I'm not skinny.
    I have started the P90X training, my AC at the Fire Department has been doing the program and has lost alot of weight and put on alot of muscle.

    So what would you suggest for food intake?
    Thanks for all the halp
    Jason
     
  4. Wlfdg

    Wlfdg New Member

    Joined:
    Apr 17, 2009
    Messages:
    183
    Likes Received:
    0
    I'll make a guesstimation that your lean body mass is around 190lbs.
    You want to be eating around 190 grams of protein a day. Over 5 meals that is 38 grams per meal. Thats roughly 10ozs. of meat or fish per meal or 6 whole eggs.
    You need to eat about 60.5 grams of fat or about 12 grams per meal
    About 82 grams of carbs which should come from fruit and veggies. Thats about 16 grams a meal.
    That will put you in the neighborhood of 2181kcal a day.

    Good source for info is
    Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com

    Hope this helps
     
Loading...
Loading...