Help with my fitness...
Discussion
Im 41 years old and will start by saying that I'm realistically fitter than I've been since my mid 20s as I've been cycling to work and a bit at weekends (probably averaging 100 miles a week). Consequently my recovery time is pretty good and cardio wise I'm pretty healthy - my legs are the strongest they have been - I'm no athlete but I suspect I can hold my own in my age group easily enough.
However, I'm still 85kg or so (6ft, average build, bit of a belly and zero definition), and really struggle to lose any weight - I havent lost any really (maybe 4kg) since cycling... 2 years now. I work long hours sat at my desk and tend to snack a fair bit. Partly as I'm bored, and partly if I know I have a 14 mile ride home and feel a bit knackered I feel I need fuel. So, diet can definitely be improved.
Having neither a cyclist physique (so dragging loads of extra weight up hills) nor a remotely athletic physique (so not 'strong' or defined or whatever) to show for the exercise I'm doing is a bit annoying to be honest and it feels like I'm wasting my time.
So... maybe time to smarten up the diet and do a couple of days a week at the gym?
Where the hell do I start? 2 days in the gym doing some weights? Maybe a swim (I'm rubbish but keen to improve)? Any tips on where to look at diets, which will still give me enough energy?
However, I'm still 85kg or so (6ft, average build, bit of a belly and zero definition), and really struggle to lose any weight - I havent lost any really (maybe 4kg) since cycling... 2 years now. I work long hours sat at my desk and tend to snack a fair bit. Partly as I'm bored, and partly if I know I have a 14 mile ride home and feel a bit knackered I feel I need fuel. So, diet can definitely be improved.
Having neither a cyclist physique (so dragging loads of extra weight up hills) nor a remotely athletic physique (so not 'strong' or defined or whatever) to show for the exercise I'm doing is a bit annoying to be honest and it feels like I'm wasting my time.
So... maybe time to smarten up the diet and do a couple of days a week at the gym?
Where the hell do I start? 2 days in the gym doing some weights? Maybe a swim (I'm rubbish but keen to improve)? Any tips on where to look at diets, which will still give me enough energy?
Do you think you may be falling into the trap of over feeding to 'fuel' the extra exercise.
You're trying to create a calorie deficit by exercising, but then feeding yourself (too much?) to re-energise.
If you eat lots of processed refined foods, try to limit or omit them and switch to wholefoods which will likely fill you better.
Resistance training is a good idea, and will definitely help, so long as you don't over compensate when you eat.
You're trying to create a calorie deficit by exercising, but then feeding yourself (too much?) to re-energise.
If you eat lots of processed refined foods, try to limit or omit them and switch to wholefoods which will likely fill you better.
Resistance training is a good idea, and will definitely help, so long as you don't over compensate when you eat.
LordGrover said:
Do you think you may be falling into the trap of over feeding to 'fuel' the extra exercise.
You're trying to create a calorie deficit by exercising, but then feeding yourself (too much?) to re-energise.
If you eat lots of processed refined foods, try to limit or omit them and switch to wholefoods which will likely fill you better.
Resistance training is a good idea, and will definitely help, so long as you don't over compensate when you eat.
Possibly, although not to an obvious (to me) extreme.You're trying to create a calorie deficit by exercising, but then feeding yourself (too much?) to re-energise.
If you eat lots of processed refined foods, try to limit or omit them and switch to wholefoods which will likely fill you better.
Resistance training is a good idea, and will definitely help, so long as you don't over compensate when you eat.
Breakfast is either porridge and honey or a granary bagel and peanut butter.
lunch is either something from the canteen at work (hot food - yesterday was chicken skewers, cous-cous, and a flatbread for example), or something like a pot of rice/chicken and veg from Itsu (700 cals or so).
Then in the afternoon I'll often have a cereal bar and some crisps - maybe a can of diet coke for a bit of caffeine.
Evening meals are quite balanced as my Mrs is rather diet conscious - nothing super processed. Fish or chicken and veg with rice or similar.
There is usually some kind of jelly/chocolate/dessert around which I'll have.
It's the afternoon snack and dessert which stand out to me, writing it all down. Calorie counting puts me around 2200 a day - although when I cycle it says I burn around 800 additional, so I should still be in defect. I'm certainly guilty of eating the same whether I cycle or not - which wont help!
What do people recommend for resistance training? I did loads of weight training at uni, but other than the basics, I'm pretty much in the blind now!
Try cutting out the coke, pudding and crisps for a month and see what happens...i suggest you'll notice a difference.
I've found being more active at work helps. I always look for an excuse to go for a walk (e.g. walk to meetings rather than dial in, use the printer at the other end of the floor, take the stairs etc).
When I was doing similar mileage commuting (10-20 miles each way) I'd do the morning ride fasted. Usually wouldn't have my porridge until about 10am by the time I was showered, had a coffeee, checked my emails etc. I'm sure this helped me lose a little belly.
I've found being more active at work helps. I always look for an excuse to go for a walk (e.g. walk to meetings rather than dial in, use the printer at the other end of the floor, take the stairs etc).
When I was doing similar mileage commuting (10-20 miles each way) I'd do the morning ride fasted. Usually wouldn't have my porridge until about 10am by the time I was showered, had a coffeee, checked my emails etc. I'm sure this helped me lose a little belly.
ramblo93 said:
When I was doing similar mileage commuting (10-20 miles each way) I'd do the morning ride fasted.
I do that - I leave the house at 6.30 so no way Id be able to get breakfast and hold it down on the way in. Breakfast is normally around 8 at my desk.I'll try cutting those things out... surely they can be replaced by something?
On the gym side - what would people recommend for 2 days a week of resistance training? Lets assume I get my cardio in other ways!
Edited by Maxf on Thursday 23 August 10:25
Booze Booze Booze?
How much do you drink?
Similar to you I cycle 100+ miles a week and mid/late 30s
Ironically I eat loads and often get too skinny over the summer as I up the mileage to 150 miles and put hard efforts in!
Normally I drink very little or tee total, last couple of months Ive started having a bottle of wine a week and some beers . Looking in the mirror its gone straight on my waist and instead of being too skinny im getting the foundations of a beer gut instead ! Only think thats changed is the booze.
Otherwise, cut fizzy drinks and mix up the exercise, throw in some weights and intervals, start maxing out your ability
How much do you drink?
Similar to you I cycle 100+ miles a week and mid/late 30s
Ironically I eat loads and often get too skinny over the summer as I up the mileage to 150 miles and put hard efforts in!
Normally I drink very little or tee total, last couple of months Ive started having a bottle of wine a week and some beers . Looking in the mirror its gone straight on my waist and instead of being too skinny im getting the foundations of a beer gut instead ! Only think thats changed is the booze.
Otherwise, cut fizzy drinks and mix up the exercise, throw in some weights and intervals, start maxing out your ability
Maxf said:
I'll try cutting those things out... surely they can be replaced by something?
On the gym side - what would people recommend for 2 days a week of resistance training? Lets assume I get my cardio in other ways!
You might be peckish for the first week, but you really don't need crisps and chocolate pudding. I don't eat snacks so I'm not best placed to recommend substitutes.On the gym side - what would people recommend for 2 days a week of resistance training? Lets assume I get my cardio in other ways!
Edited by Maxf on Thursday 23 August 10:25
A PT or gym instructor will be better placed to recommend exercises.
I know a lot of people will disagree with this, but you lose weight in the kitchen and get fit in the gym. You need to decide what you're wanting to achieve.
TwistingMyMelon said:
Booze Booze Booze?
How much do you drink?
Hardly anything! Maybe 10 units a month - many months will be zero.How much do you drink?
My Mrs thinks it could be stress and lack of sleep which isnt helping - weight fell off (or seemed to - I didnt actually weigh myself) when I went on holiday earlier in the summer. We've got builders in at the moment which is a major headache, not to mention not having kitchen!
Maxf said:
Breakfast is either porridge and honey or a granary bagel and peanut butter.
lunch is either something from the canteen at work (hot food - yesterday was chicken skewers, cous-cous, and a flatbread for example), or something like a pot of rice/chicken and veg from Itsu (700 cals or so).
Then in the afternoon I'll often have a cereal bar and some crisps - maybe a can of diet coke for a bit of caffeine.
Evening meals are quite balanced as my Mrs is rather diet conscious - nothing super processed. Fish or chicken and veg with rice or similar.
There is usually some kind of jelly/chocolate/dessert around which I'll have.
It's the afternoon snack and dessert which stand out to me, writing it all down. Calorie counting puts me around 2200 a day - although when I cycle it says I burn around 800 additional, so I should still be in defect. I'm certainly guilty of eating the same whether I cycle or not - which wont help!
Without being too blunt, based on the above your calorie intake is too high for consistent weight loss considering the amount of exercise you do. lunch is either something from the canteen at work (hot food - yesterday was chicken skewers, cous-cous, and a flatbread for example), or something like a pot of rice/chicken and veg from Itsu (700 cals or so).
Then in the afternoon I'll often have a cereal bar and some crisps - maybe a can of diet coke for a bit of caffeine.
Evening meals are quite balanced as my Mrs is rather diet conscious - nothing super processed. Fish or chicken and veg with rice or similar.
There is usually some kind of jelly/chocolate/dessert around which I'll have.
It's the afternoon snack and dessert which stand out to me, writing it all down. Calorie counting puts me around 2200 a day - although when I cycle it says I burn around 800 additional, so I should still be in defect. I'm certainly guilty of eating the same whether I cycle or not - which wont help!
A few things, cut the afternoon snack, or any snacks throughout the day, and if possible take sugar and milk out of your coffees. Also what time do you eat dinner? My rule of thumb is no food after 6.30pm, however definitely not later than 7.30.
By comparison, I'm a broad 6ft 3, 27 years old and in very good shape and have the following schedule of food an exercise:
Morning - Single Banana
Lunch - 1.5 hour intense exercise followed by lunch of avocado and small amount of couscous
Dinner - three scrambled egg whites cooked in coconut oil and veg
I used to eat mountains of food, however now I have more energy than ever. People would be surprised with how little food the human body actually needs to survive.
I allow myself one cheat day per week, when I can essentially eat whatever I want, with no guilt. If you don't like the sound of the above food schedule then you could perhaps try researching intermittent fasting?
Over over under steer said:
Without being too blunt, based on the above your calorie intake is too high for consistent weight loss considering the amount of exercise you do.
A few things, cut the afternoon snack, or any snacks throughout the day, and if possible take sugar and milk out of your coffees. Also what time do you eat dinner? My rule of thumb is no food after 6.30pm, however definitely not later than 7.30.
By comparison, I'm a broad 6ft 3, 27 years old and in very good shape and have the following schedule of food an exercise:
Morning - Single Banana
Lunch - 1.5 hour intense exercise followed by lunch of avocado and small amount of couscous
Dinner - three scrambled egg whites cooked in coconut oil and veg
I used to eat mountains of food, however now I have more energy than ever. People would be surprised with how little food the human body actually needs to survive.
I allow myself one cheat day per week, when I can essentially eat whatever I want, with no guilt. If you don't like the sound of the above food schedule then you could perhaps try researching intermittent fasting?
I don't eat dairy, so no milk and have 1 coffee a day without sugar. A few things, cut the afternoon snack, or any snacks throughout the day, and if possible take sugar and milk out of your coffees. Also what time do you eat dinner? My rule of thumb is no food after 6.30pm, however definitely not later than 7.30.
By comparison, I'm a broad 6ft 3, 27 years old and in very good shape and have the following schedule of food an exercise:
Morning - Single Banana
Lunch - 1.5 hour intense exercise followed by lunch of avocado and small amount of couscous
Dinner - three scrambled egg whites cooked in coconut oil and veg
I used to eat mountains of food, however now I have more energy than ever. People would be surprised with how little food the human body actually needs to survive.
I allow myself one cheat day per week, when I can essentially eat whatever I want, with no guilt. If you don't like the sound of the above food schedule then you could perhaps try researching intermittent fasting?
I appreciate what you're saying, but your diet sounds pretty miserable... I'd be climbing the walls eating that little. Surely you're in starvation mode as you must be on sub 1200 calories? I'm sure I could do that for a month or so, but I'm more interested in a change I can maintain for a longer period.
I was hoping 2 hours a day on the bike (the majority of which I'm pushing hard (HR monitor puts the majority in the higher bands and well above 'fat burning') would be enough, but it seems not.
I get home around 7.30pm on average, so it's impossible to eat before 8pm most nights unfortunately.
Two things spring to mind.
Calories how are you tracking them? Your maintenance discounting the exercise would be around 2200 calories per day. If you're not loosing any weight I'd suggest you're currently in some sort of balance.
I would suggest not trying to eat back your burned calories and see what that does, trackers can be notoriously inaccurate in terms of calories burned during exercise.
Calories how are you tracking them? Your maintenance discounting the exercise would be around 2200 calories per day. If you're not loosing any weight I'd suggest you're currently in some sort of balance.
I would suggest not trying to eat back your burned calories and see what that does, trackers can be notoriously inaccurate in terms of calories burned during exercise.
You're only fit for commuter cycling. Which is great as a start but it's in one direction. I've posted this recently in reply to another cyclist but you need to do other things - pick heavy things up, move left and right and even backwards suddenly, rotate quickly and slowly in all directions. Then you'll actually be fit.
I suppose you could just cycle 300-500 miles a week then you'll have the body of a 12 year old girl if that's the kind of look you want.
Maxf said:
I'd be climbing the walls
Certainly, that will help. I suppose you could just cycle 300-500 miles a week then you'll have the body of a 12 year old girl if that's the kind of look you want.
Hoofy said:
You're only fit for commuter cycling. Which is great as a start but it's in one direction. I've posted this recently in reply to another cyclist but you need to do other things - pick heavy things up, move left and right and even backwards suddenly, rotate quickly and slowly in all directions. Then you'll actually be fit.
That's what I'm getting at! So, what do I do in the gym? I can commit to a couple of days a week during the week, and maybe a swim or something different at the weekend. Diet I'm working on too (salad for lunch today).Googling, one site suggests a day of big compound 'pulls' and another of 'pushes' and forget about the old 'triceps and chest day' stuff... which sounds sensible for limited sessions per week. https://www.bodybuilding.com/content/the-twice-a-w...
The council are in the middle of building an outdoor swimming lake about 200m from my house, which (if they finish it before I'm 50) will be brilliant, and might finally push me to doing a triathlon.
Maxf said:
I don't eat dairy, so no milk and have 1 coffee a day without sugar.
I appreciate what you're saying, but your diet sounds pretty miserable... I'd be climbing the walls eating that little. Surely you're in starvation mode as you must be on sub 1200 calories? I'm sure I could do that for a month or so, but I'm more interested in a change I can maintain for a longer period.
I was hoping 2 hours a day on the bike (the majority of which I'm pushing hard (HR monitor puts the majority in the higher bands and well above 'fat burning') would be enough, but it seems not.
I get home around 7.30pm on average, so it's impossible to eat before 8pm most nights unfortunately.
Been doing it for a few years now and don't notice it. The hard part is changing your body to get used to the new calorie intake, which is why the thought of it is so miserable. The problem is that people generally eat too much, so when they try and cut back it's initially hard, you've got to break through that part. It'll only take a week for you to adjust. I appreciate what you're saying, but your diet sounds pretty miserable... I'd be climbing the walls eating that little. Surely you're in starvation mode as you must be on sub 1200 calories? I'm sure I could do that for a month or so, but I'm more interested in a change I can maintain for a longer period.
I was hoping 2 hours a day on the bike (the majority of which I'm pushing hard (HR monitor puts the majority in the higher bands and well above 'fat burning') would be enough, but it seems not.
I get home around 7.30pm on average, so it's impossible to eat before 8pm most nights unfortunately.
Doing more exercise will certainly help, however losing weight is 80% diet 20% exercise, and it's easier to get into a calorie deficit by cutting intake rather than ramping up your exercise. If my diet seems a bit too much of a stretch, maybe add a bit on but you really don't need any more than that to be fit and healthy!
HTP99 said:
HarryFlatters said:
Maxf said:
I appreciate what you're saying, but your diet sounds pretty miserable
You're not the only one thinking that.Large Avocado - 400Kcal
Lunchtime CousCous - 400 Kcal
Dinner Egg - 3x Egg whites - 170 ish Kcal
Dinner Veg - C.200 Kcal
Total - 1290Kcal
Couple that with a cheat day and it's perfectly fine. But it harks to another point, people notoriously underestimate the number of calories in food, as you have all done here, which leads to people overeating.
Over over under steer said:
Been doing it for a few years now and don't notice it. The hard part is changing your body to get used to the new calorie intake, which is why the thought of it is so miserable. The problem is that people generally eat too much, so when they try and cut back it's initially hard, you've got to break through that part. It'll only take a week for you to adjust.
Doing more exercise will certainly help, however losing weight is 80% diet 20% exercise, and it's easier to get into a calorie deficit by cutting intake rather than ramping up your exercise. If my diet seems a bit too much of a stretch, maybe add a bit on but you really don't need any more than that to be fit and healthy!
We all have an energy need (Basal Metabolic Rate) to keep us alive, our bodies burn energy even if we didn't move all day, which is based on a number of factors.Doing more exercise will certainly help, however losing weight is 80% diet 20% exercise, and it's easier to get into a calorie deficit by cutting intake rather than ramping up your exercise. If my diet seems a bit too much of a stretch, maybe add a bit on but you really don't need any more than that to be fit and healthy!
Your diet seems extreme and on the very low side in terms of calories coupled with that level of exercise I'd feel like dog s
t and not able to train with any intensity if at all. But I'd agree with you over a calorie deficit being more effective than trying to out exercise a bad diet.ETA I just seen that you allow yourself a cheat day. Ultimately the best approach to diet/nutrition is something that you can stick to and matches your lifestyle.
Edited by a311 on Thursday 23 August 13:34
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