Discussion
i'm struggling with my diet at the moment, and constantly tired or peckish, or both.
I'm also about to start a bit of a training programme, nothing mad, but probably 5 hrs a week turbo/rollers, on top of 100 miles a week on the road (20 mile daily commute 3 times a week, + sunday ride). the programme will be targeted training, probably s
t loads of simulated hill repeats, or worse still, real hill repeats! strength training, and tempo/endurance work as the 2015 season nears.
i'm 175 cm and 68kg, so loosing weight isn't what i'm about, if anything, i'd like to grow a little, as i feel my strength is my real weakness.
this is a typical day food wise for me at the moment.
breakfast: cup of tea, poached egg on toast.
10 mile ride to work
breakfast pt2: porridge.
snack: handful of nuts or dried fruit when i get a chance.
lunch: mixed leaf salad, ham, mozzarella, avacado. cous cous, youghurt, snack bar packet of chrisps.
snack: more nuts/dried fruit if i get chance.
commute home
dinner: stirfry with salmon fillet and rice, or roast veg new quinoa and chicken thighs, usually washed down with a beer or two/glass of wine.
the other problem is my job doesn't allow me a regualr lunch break, and sometimes no lunch at all, so eating is often a fairly rapid affair. we have a microwave at work, but very little time, so food prep needs to be done in five mins.
does this sound about right, or am i missing something?
thanks in advance.
I'm also about to start a bit of a training programme, nothing mad, but probably 5 hrs a week turbo/rollers, on top of 100 miles a week on the road (20 mile daily commute 3 times a week, + sunday ride). the programme will be targeted training, probably s
t loads of simulated hill repeats, or worse still, real hill repeats! strength training, and tempo/endurance work as the 2015 season nears. i'm 175 cm and 68kg, so loosing weight isn't what i'm about, if anything, i'd like to grow a little, as i feel my strength is my real weakness.
this is a typical day food wise for me at the moment.
breakfast: cup of tea, poached egg on toast.
10 mile ride to work
breakfast pt2: porridge.
snack: handful of nuts or dried fruit when i get a chance.
lunch: mixed leaf salad, ham, mozzarella, avacado. cous cous, youghurt, snack bar packet of chrisps.
snack: more nuts/dried fruit if i get chance.
commute home
dinner: stirfry with salmon fillet and rice, or roast veg new quinoa and chicken thighs, usually washed down with a beer or two/glass of wine.
the other problem is my job doesn't allow me a regualr lunch break, and sometimes no lunch at all, so eating is often a fairly rapid affair. we have a microwave at work, but very little time, so food prep needs to be done in five mins.
does this sound about right, or am i missing something?
thanks in advance.
craigthecoupe said:
i'm struggling with my diet at the moment, and constantly tired or peckish, or both.
I'm also about to start a bit of a training programme, nothing mad, but probably 5 hrs a week turbo/rollers, on top of 100 miles a week on the road (20 mile daily commute 3 times a week, + sunday ride). the programme will be targeted training, probably st loads of simulated hill repeats, or worse still, real hill repeats! strength training, and tempo/endurance work as the 2015 season nears.
i'm 175 cm and 68kg, so loosing weight isn't what i'm about, if anything, i'd like to grow a little, as i feel my strength is my real weakness.
this is a typical day food wise for me at the moment.
breakfast: cup of tea, poached egg on toast. 10g protein / 25g carbs
10 mile ride to work
breakfast pt2: porridge. 50g carbs / 10g protein with milk?
snack: handful of nuts or dried fruit when i get a chance. 10g protien 10g fat carbs with fruit 10g
lunch: mixed leaf salad, ham, mozzarella, avacado. cous cous, youghurt, snack bar packet of chrisps. 25g fat 20g protein 40g carbs
snack: more nuts/dried fruit if i get chance. 10g protein 10g fat carbs with fruit 10g
commute home
dinner: stirfry with salmon fillet and rice, or roast veg new quinoa and chicken thighs, usually washed down with a beer or two/glass of wine. 10g fat 30g protein 50g carbs, ignore the drink.
the other problem is my job doesn't allow me a regualr lunch break, and sometimes no lunch at all, so eating is often a fairly rapid affair. we have a microwave at work, but very little time, so food prep needs to be done in five mins.
does this sound about right, or am i missing something?
thanks in advance.
I just took a guess at macrosI'm also about to start a bit of a training programme, nothing mad, but probably 5 hrs a week turbo/rollers, on top of 100 miles a week on the road (20 mile daily commute 3 times a week, + sunday ride). the programme will be targeted training, probably s
t loads of simulated hill repeats, or worse still, real hill repeats! strength training, and tempo/endurance work as the 2015 season nears. i'm 175 cm and 68kg, so loosing weight isn't what i'm about, if anything, i'd like to grow a little, as i feel my strength is my real weakness.
this is a typical day food wise for me at the moment.
breakfast: cup of tea, poached egg on toast. 10g protein / 25g carbs
10 mile ride to work
breakfast pt2: porridge. 50g carbs / 10g protein with milk?
snack: handful of nuts or dried fruit when i get a chance. 10g protien 10g fat carbs with fruit 10g
lunch: mixed leaf salad, ham, mozzarella, avacado. cous cous, youghurt, snack bar packet of chrisps. 25g fat 20g protein 40g carbs
snack: more nuts/dried fruit if i get chance. 10g protein 10g fat carbs with fruit 10g
commute home
dinner: stirfry with salmon fillet and rice, or roast veg new quinoa and chicken thighs, usually washed down with a beer or two/glass of wine. 10g fat 30g protein 50g carbs, ignore the drink.
the other problem is my job doesn't allow me a regualr lunch break, and sometimes no lunch at all, so eating is often a fairly rapid affair. we have a microwave at work, but very little time, so food prep needs to be done in five mins.
does this sound about right, or am i missing something?
thanks in advance.
IMHO that's a very low calorie diet if you want to grow / get strong
Eta I'd say your doing around 1700cals a day which is not enough.
Edited by MajorProblem on Monday 1st September 21:05
Quit the booze in the week, I quit booze for 5 months and now only drink very occasionally, the difference when cycling everyday was immense. I could get up every morning @ 7am and ride 10 miles and feel fresh and consistent every morning, no matter how much sleep I got. Having a couple of beers would make me feel lethargic and groggy , I never realised though until I stopped.
Seem like a diet I would have if I wanted to lose weight , everyone is different, but I would get something substantial in you @ lunch like a baked potato, pasta or decent sandwiches , a salad wouldn't cut it for me and I would be hanging by 3pm
I like to indulge in decent deserts like cheesecake and ice cream, after hill reps in the evening otherwise I start to wither away to nothing.
Seem like a diet I would have if I wanted to lose weight , everyone is different, but I would get something substantial in you @ lunch like a baked potato, pasta or decent sandwiches , a salad wouldn't cut it for me and I would be hanging by 3pm
I like to indulge in decent deserts like cheesecake and ice cream, after hill reps in the evening otherwise I start to wither away to nothing.
Eat more.
Do your own research on nutrition, but your fat and protein levels are low. Add a few extra eggs in per day for a week or two, see what the scales say over a few measurements and how you look and feel. Add more food if you are the same or lighter. Repeat till you gain weight just a touch every short while. But train well otherwise the weight gain won't be useful.
Do your own research on nutrition, but your fat and protein levels are low. Add a few extra eggs in per day for a week or two, see what the scales say over a few measurements and how you look and feel. Add more food if you are the same or lighter. Repeat till you gain weight just a touch every short while. But train well otherwise the weight gain won't be useful.
My diet was very much like that when I upped my training a couple of years ago and I shrank rather rapidly. I was nice and light, but that wasn't much use racing on the flat and I started to get concerned comments from my mother (I'm 38, but you know how it is).
I've added more protein to my diet this year and I've put on a stone and quite a lot of muscle. Training/racing volume is very similar to last year. My results are about the same, but I feel stronger and my mum is happier.
HTH.
ETA: ditch the everyday boozing too, it's just lard in a glass and it will knacker your motivation to train.
I've added more protein to my diet this year and I've put on a stone and quite a lot of muscle. Training/racing volume is very similar to last year. My results are about the same, but I feel stronger and my mum is happier.
HTH.
ETA: ditch the everyday boozing too, it's just lard in a glass and it will knacker your motivation to train.
Edited by Birdthom on Tuesday 2nd September 13:58
Birdthom said:
My diet was very much like that when I upped my training a couple of years ago and I shrank rather rapidly. I was nice and light, but that wasn't much use racing on the flat and I started to get concerned comments from my mother (I'm 38, but you know how it is).
I've added more protein to my diet this year and I've put on a stone and quite a lot of muscle. Training/racing volume is very similar to last year. My results are about the same, but I feel stronger and my mum is happier.
HTH.
LOL I'm the same as was my mother and misses, last year they thought I had a eating disorder due to gauntness and weight loss, I was eating quite a bit and a balanced diet . This year I have upped the food a lot along with a few upper body and arm exercises/circuits and look and feel a lot better for it .I've added more protein to my diet this year and I've put on a stone and quite a lot of muscle. Training/racing volume is very similar to last year. My results are about the same, but I feel stronger and my mum is happier.
HTH.
TwistingMyMelon said:
Birdthom said:
My diet was very much like that when I upped my training a couple of years ago and I shrank rather rapidly. I was nice and light, but that wasn't much use racing on the flat and I started to get concerned comments from my mother (I'm 38, but you know how it is).
I've added more protein to my diet this year and I've put on a stone and quite a lot of muscle. Training/racing volume is very similar to last year. My results are about the same, but I feel stronger and my mum is happier.
HTH.
LOL I'm the same as was my mother and misses, last year they thought I had a eating disorder due to gauntness and weight loss, I was eating quite a bit and a balanced diet . This year I have upped the food a lot along with a few upper body and arm exercises/circuits and look and feel a lot better for it .I've added more protein to my diet this year and I've put on a stone and quite a lot of muscle. Training/racing volume is very similar to last year. My results are about the same, but I feel stronger and my mum is happier.
HTH.
If you are only eating about 1700 calories a day and exercising hard on a bike then you are asking for trouble if you are already lean.
Log your details into myfittnesspal.com and everything you eat and exercise and I would imagine you would need to eat about 2500-3000 calories a day to maintain your weight!
Good luck with the racing.
Log your details into myfittnesspal.com and everything you eat and exercise and I would imagine you would need to eat about 2500-3000 calories a day to maintain your weight!
Good luck with the racing.
If you are only eating about 1700 calories a day and exercising hard on a bike then you are asking for trouble if you are already lean.
Log your details into myfittnesspal.com and everything you eat and exercise and I would imagine you would need to eat about 2500-3000 calories a day to maintain your weight!
Good luck with the racing.
Log your details into myfittnesspal.com and everything you eat and exercise and I would imagine you would need to eat about 2500-3000 calories a day to maintain your weight!
Good luck with the racing.
Grandfondo said:
If you are only eating about 1700 calories a day and exercising hard on a bike then you are asking for trouble if you are already lean.
Log your details into myfittnesspal.com and everything you eat and exercise and I would imagine you would need to eat about 2500-3000 calories a day to maintain your weight!
Good luck with the racing.
Have you found the button on your iPhone yet?! Log your details into myfittnesspal.com and everything you eat and exercise and I would imagine you would need to eat about 2500-3000 calories a day to maintain your weight!
Good luck with the racing.
just installed the app on my phone. will have a play over the coming weeks.
started week one of no boozing mid week, (im still having a few beers at the weekend if i fancy it) so bored last night, i managed to cook up some chicken portions for lunch today, made flapjack, and still went for a gentle spin up and down the beach before another pint of water and highlights of the vuelta.
started week one of no boozing mid week, (im still having a few beers at the weekend if i fancy it) so bored last night, i managed to cook up some chicken portions for lunch today, made flapjack, and still went for a gentle spin up and down the beach before another pint of water and highlights of the vuelta.
craigthecoupe said:
just installed the app on my phone. will have a play over the coming weeks.
started week one of no boozing mid week, (im still having a few beers at the weekend if i fancy it) so bored last night, i managed to cook up some chicken portions for lunch today, made flapjack, and still went for a gentle spin up and down the beach before another pint of water and highlights of the vuelta.
Having kids and dogs makes it easy for me, I simply never get the chance to sit down, hence giving up midweek booze was straightforward. started week one of no boozing mid week, (im still having a few beers at the weekend if i fancy it) so bored last night, i managed to cook up some chicken portions for lunch today, made flapjack, and still went for a gentle spin up and down the beach before another pint of water and highlights of the vuelta.
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