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Im looking to lose 1kg a week through cycling and walking. I have been upping my riding by doing more distance/longer rides, aiming 100 miles a week. Using my fitness pal which says i need 1800 cals a day and i do struggle to reach that. Eating more fruit/veg, protein and carbs. Cutting back on processed foods and alcohol.
Ok, good info, is there a question in there that I have missed?
good luck fatty 😉
Get a set of [b]Body Fat Tester Calipers[/b]
Just posted this in the % body fat thread, but it'll be just as useful for you. Top mtb coach recommendations:
[i] fasthaggis - Member
Get a set of Body Fat Tester Calipers [/i]
In order to become a [b]Body Fat Calipers Tester[/b]
🙂
[i] getonyourbike - Member
Just posted this[/i]
😆 No face book here 🙂
How to maintain enough calories on a daily basis to lose weight and body fat, but not to lose muscle. On riding days i burn anything from 1000 to 3000 cals.
Kryton is setting up a body fat test booth (drive by) 😉
No face book here
[i]Top Tip Tuesday: Fat-loss for the fitter Mountain Biker
Not 1 of these tips is original - we've heard them from others, time and again - why/how? Because they work and they work because they are logical, effective and above all simple!
1. Eat when hungry
2. Eat to 80% Satisfaction; stop there, wait 15min. You're full aren't you!?
3. Cook your meals from scratch, yourself with ingredients you bought.
4. If #3 seems hard you're just lazy - try harder; do yourself justice and learn to cook!
5. Present food well in moderate portions on a clean plate
6. Learn the basic Macro Nutrient contents of most food-stuffs
7. Drink Water as your main beverage
8. Eat as many meals as possible with friends and family.
9. Chew thoroughly - eat slowly - taste before you swallow!
10. If in doubt - Meat - Veg - Starch in a 1:3:1 Ratio if resting 1:3:2 ratio if training!
Final top tip - struggle to know if you are hungry, thirsty, bored or just a glutton? - Take 1 big spoon of cold natural yogurt - if it instantly satisfy your hunger feeling - you where more than likely thirsty before hungry - Drink More![/i]
[i] fasthaggis - Member
Kryton is setting up a body fat test booth (drive by)[/i]
😆
Well he better pay the tax he'll owe on the billions he's gonna make. After all, look at what happened to Google!
😉
[i] fasthaggis - Member
No face book here[/i]
🙁 I was enjoying having no FB 🙁
Good advice so far
[i] simonlovell999 - Member
Good advice so far [/i]
Yes, but it would seem Kryton has already beat us to setting up a drive thru fat test booth. Damn!
Be as accurate as you can on MFP...
Within your 1,800 kcals, ease up on the carbs (esp. wheat based ones) and take them just before your rides (and a little after). Make the balance up with increased protein/fat intake.
If no change, try 1,700 kcals/day, measured over 1 month.
The info graph on the Facebook post will also be very useful, as well.