Sorting the diet out

[helmutlaang]

Hi all.A bit of background info..

Last year at my biggest I was 110kg.Realising this was not on I dieted and started going out on the pushbike averaging aroung 50 miles per week from the begining of September.Between Sept and Christmas I lost around 17kg and felt a lot better in myself.

Over Christmas I put a couple of kilos back on so restarted the diet.I have been using a fitness app on the phone which tracks the calories I eat every day.

I also carried on using the bike but have noticed the last few times I have been out I have struggled a little with fatigue.This was particually bad on Sunday when 20 miles into a 32 mile ride my legs quit and I had to nurse myself home.This was a ride I have done quite a few times with no problems.

Now,looking back I have realised that I have not been sleeping that well but put that down to working shifts.But when I really take a hard look at the last couple of weeks I think I am a lot more fatigued than normal.

Further research would suggest that my diet is a key culprit to this but I need some advise regarding what is right/wrong to eat to regain my stamina.I have looked at various websites but,to be honest,am not that clued up on carbs,protien,ect.

Any advise,long or short,would be welcome.

Sould say I am after losing some more excess fat and regaining stamina for longer rides.

Thanks.

[Animal]

There could be a number of reasons why you're more tired at present, carrying around less bodyweight will almost certainly help - unless there's some underlying clause (maybe you've been fighting off a virus for a couple of weeks?).

Do you eat a good diet (fresh meat, fish, green vegetables etc)? Try having three smaller meals and then adding in snacks in between. Snacking may sound counter-intuitive, but my suggestion comes with the caveat that you have to be strict with yourself: have breakfast, lunch and dinner but make them half the size of your normal portions.

Your snacks can be fruit, nuts, etc (I often have oat cakes or a tin of tuna)

Eating smaller meals more frequently will boost your metabolism and eating a cleaner diet (i.e. less processed food, added salt/sugar etc) will help you feel healthier.

Re protein carbs and fat, I'm prob. not the best person to ask because I'm experimenting with a lower-carb diet at present and can't really comment yet on whether it's working or not. However, there are 4kCal/g in protein and carbs and 9kCal/g in fat, so if you're after a balanced diet with a set number of calories per day then either you need to:
a) restrict your fat intake, or
b) allow yourself plenty of fats from the right sources (fish, nuts etc) and cut right back on your carb intake.

The ratio I use at present is 40% protein, 30% carbs, 30% fat. I have approx. 2,200-2,500 kCal per day split between six meals, although my last 'meal' is normally protein only just before bed.

All of the above aside, the biggest single deciding factors in your success are willpower and consistency: mine are poor and yours are good! You lost 17kg in 3 months before Christmas, which is getting on for 3 stone!!

Re bike rides: what do you eat beforehand? I volunteered at a bike station for a triathlon last year and the amount of bananas, energy drinks and carb gels we handed out was ridiculous (although I may have a few sachets of gel at home somewhere...)! Do you take water with you or a sports drink? I'd suggest a 'nana beforehand and some form of energy drink for the ride.

HTH

[andrew311]

What’s your current diet like? I’ve found this myself as my training regime is massively biased towards cardio (running and cycling). When cycling home from work at times I just felt like I was running on empty.

It’s difficult to do this level of exercise and really cut down on the calories. My diet isn’t a diet as such, I calorie count everything-extra calories gained through exercise, and eat good clean food 99% of the time but don’t completely cut out carbs. If I did a couple of hours cycling given my current weight I’d burn around 1700 cals which is pretty much my calorie limit for loosing weight, what you burn depends on your weight etc but for a 30 mile cycle ride I’d imagine it will be a high number.

It could be as simple as the above, I’d recommend calorie counting with an app such as My Fitness Pal, it will give you a guide to your daily calorie intake if you want to loose weight at a sustainable level and also give a guide to how many calories you’re burning doing various exercises.

[LBird]

If it's stamina you're lacking, then what you need is carbs. Your body breaks down carbs into glucose and it is glucose that working muscles use for energy. Surplus glucose is converted to glycogen and stored in the muscles and the liver until it is needed. When it IS needed, it is neatly converted back into glucose. Running out of 'puff' 12 miles from home suggests that your glycogen stores were depleted and although your body can convert protein and fats to glucose, the processes themselves take longer and require energy.


HTH

[Hoofy]

The easiest way to diet is to just eat what you enjoy but slightly less. Over time, trim it down by 5% a month and you won't notice. I went a bit crazy in terms of healthy eating but it sucks, tbh. Now I eat crisps, chocolates, sweets and cakes but much less. Of course, eat healthily but even healthy eaters can be obese.

It's good that you do exercise. Keep doing that.

[theshrew]

I struggle with sleep although the last couple of weeks have been better.
Im normally tired but if im more tired than normal i get the same feeling as you describe. If your out on your bike take some sweets with you. Ive done a bit of mountain biking lots of people munch haribo's helps to give them a boost.

Its probably a mix of lack of sleep and diet.

[helmutlaang]

Thanks everyone for your comments so far,I am reading them all with great interest.

Just some more useless info,Chocolate played a very large(!) part in my weight gain last year.I do still have some but only a small amount per day.The app I use is indeed My fitness pal and it has been one of the key factors in losing weight.A 32 mile ride is around 1900 calories according to the app.

I work a 3 shift pattern and have always found my metabolic rate increases dramatically on nights.It's also very hard to get into a regular eating routine on shift work.

Today I have started to make the changes.This includes modifying the online shop to include Porridge,fresh fish,wholemeal bread and some other stuff.Tomorrow I will get some energy bars and try them at the weekend when I go out next.I have also taken on board the point about smaller meals but more of them and will try this.

Thanks again and keep the tips coming!

[nottinghamblue]

I have a friend who is a very keen cyclist, has done John O'groats to Lands End in the past and whenever I go out cycling with him he has a handful of nuts in the back pouch of his jersey, often just before or after a hill climb he will eat a few, for an extra energy boost.

[a311]

helmutlaang said:

The app I use is indeed My fitness pal

I find My Fitness Pals daily calorie goals were very low when I started out-if you check out the early pages of the Transformation Contest there re some good links provided by Ordinary Chap to work out calorie figures. I do try and stick to 1700 cals a day now as it seems to work for me but when I first started out at 19st and 6'4" the 1800 cals it recommended was very low.