LowCel's weight loss thread.
#76
Throw the stick!!!!
Thread Starter
I might also add that there don't seem to be a lot of vegetables in your diet. In addition to providing you with all sorts of nutritional benefit (vitamins, minerals etc), veggies are great at filling you up for very low caloric cost. A huge plate of steamed veggies tastes great and really fills you up while not adding many calories to your day.
Even just adding in carrot sticks, celery, more fresh fruits etc ...
(You could also make huge pots of veggie stew or soup and have those as leftovers in place of some of your packaged meals. It's cheaper, more nutritionally dense, and it is pretty easy to figure out the caloric amounts / serving size.)
Even just adding in carrot sticks, celery, more fresh fruits etc ...
(You could also make huge pots of veggie stew or soup and have those as leftovers in place of some of your packaged meals. It's cheaper, more nutritionally dense, and it is pretty easy to figure out the caloric amounts / serving size.)
__________________
I may be fat but I'm slow enough to make up for it.
#77
Throw the stick!!!!
Thread Starter
3/6
Breakfast - Oatmeal, pb, raisins - 300 calories (oatmeal 160, 1/2 serving pb 100, 1/3 serving raisins 40)
Snack - Banana - 110 calories
Lunch - Campbell's GO Soup - SPicy Chorizo & Pulled Chicken w/ black beans - 420 calories
Dinner - Pho I have no idea how many calories.
Breakfast - Oatmeal, pb, raisins - 300 calories (oatmeal 160, 1/2 serving pb 100, 1/3 serving raisins 40)
Snack - Banana - 110 calories
Lunch - Campbell's GO Soup - SPicy Chorizo & Pulled Chicken w/ black beans - 420 calories
Dinner - Pho I have no idea how many calories.
__________________
I may be fat but I'm slow enough to make up for it.
Last edited by LowCel; 03-06-13 at 06:28 PM.
#78
soon to be gsteinc...
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Simple question, where is your protein?
I might have to send you a diet my friend.
#79
Throw the stick!!!!
Thread Starter
Thank you, I'll read over the diet you sent me tomorrow.
__________________
I may be fat but I'm slow enough to make up for it.
#80
Senior Member
So how much do you currently weigh, about 220? That means about 2300 Cal per day to maintain your weight (assuming no workout that day). If we aim at a 500 deficit that amounts to 1700 Cal per day. You could split this out over the meals as for example (numbers don't add up to 1700 but there is lot's of inaccuracy anyway in all the calculations):
breakfast: 400 Cal
snack: 100 Cal
Lunch : 500 Cal
snack 100 Cal
Dinner: 600 Cal
snack: 100 Cal
I suspect that it is dinner where you are over eating. To get a tasty 500 or 600 Cal dinner that fills you up I would do something like 200 Cal of lean meat or fish (grilled for example), 200 Cal of pasta/rice/potatoes, lots of veggies and the rest of the Cal would come from whatever your adding to make it tasty like olive oil or some sauce. In the beginning this requires discipline to measure everything out and eat just that. If you are still hungry you can drink water and eat fruit. After a while you can just start following your appetite again.
breakfast: 400 Cal
snack: 100 Cal
Lunch : 500 Cal
snack 100 Cal
Dinner: 600 Cal
snack: 100 Cal
I suspect that it is dinner where you are over eating. To get a tasty 500 or 600 Cal dinner that fills you up I would do something like 200 Cal of lean meat or fish (grilled for example), 200 Cal of pasta/rice/potatoes, lots of veggies and the rest of the Cal would come from whatever your adding to make it tasty like olive oil or some sauce. In the beginning this requires discipline to measure everything out and eat just that. If you are still hungry you can drink water and eat fruit. After a while you can just start following your appetite again.
#81
Throw the stick!!!!
Thread Starter
So how much do you currently weigh, about 220? That means about 2300 Cal per day to maintain your weight (assuming no workout that day). If we aim at a 500 deficit that amounts to 1700 Cal per day. You could split this out over the meals as for example (numbers don't add up to 1700 but there is lot's of inaccuracy anyway in all the calculations):
breakfast: 400 Cal
snack: 100 Cal
Lunch : 500 Cal
snack 100 Cal
Dinner: 600 Cal
snack: 100 Cal
I suspect that it is dinner where you are over eating. To get a tasty 500 or 600 Cal dinner that fills you up I would do something like 200 Cal of lean meat or fish (grilled for example), 200 Cal of pasta/rice/potatoes, lots of veggies and the rest of the Cal would come from whatever your adding to make it tasty like olive oil or some sauce. In the beginning this requires discipline to measure everything out and eat just that. If you are still hungry you can drink water and eat fruit. After a while you can just start following your appetite again.
breakfast: 400 Cal
snack: 100 Cal
Lunch : 500 Cal
snack 100 Cal
Dinner: 600 Cal
snack: 100 Cal
I suspect that it is dinner where you are over eating. To get a tasty 500 or 600 Cal dinner that fills you up I would do something like 200 Cal of lean meat or fish (grilled for example), 200 Cal of pasta/rice/potatoes, lots of veggies and the rest of the Cal would come from whatever your adding to make it tasty like olive oil or some sauce. In the beginning this requires discipline to measure everything out and eat just that. If you are still hungry you can drink water and eat fruit. After a while you can just start following your appetite again.
__________________
I may be fat but I'm slow enough to make up for it.
#82
Capt Hook
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I weighed 210lbs when I started and I now weigh 152lbs! I'm vegan too. I never thought that I'd lose this much weight cycling, but it happened!
#83
Bike ≠ Car ≠ Ped.
At the moment, I've got a couple ziploc bags of apples and bell peppers to serve as snacks. I take a banana sometimes, too, although I think the only place to buy a banana near my hotel this weekend is a gas station (ironic, huh? ).
Riding is great and all, but I have to admit that I grew to my heaviest while I was riding the most. Well, maybe after my riding peak, to be specific, but these days, I ride a fraction of what I used to (to the point where I'm considering selling all my bikes but one), yet I'm 40-50 pounds lighter. Riding a lot mostly just makes you a better rider; eating better can make you lighter.
#84
Throw the stick!!!!
Thread Starter
Unless your bike training is for competitive purposes, I'd consider changing your schedule. Ride less, get home sooner, then use that extra time to prepare fresh food to take to work the next day.
At the moment, I've got a couple ziploc bags of apples and bell peppers to serve as snacks. I take a banana sometimes, too, although I think the only place to buy a banana near my hotel this weekend is a gas station (ironic, huh? ).
Riding is great and all, but I have to admit that I grew to my heaviest while I was riding the most. Well, maybe after my riding peak, to be specific, but these days, I ride a fraction of what I used to (to the point where I'm considering selling all my bikes but one), yet I'm 40-50 pounds lighter. Riding a lot mostly just makes you a better rider; eating better can make you lighter.
At the moment, I've got a couple ziploc bags of apples and bell peppers to serve as snacks. I take a banana sometimes, too, although I think the only place to buy a banana near my hotel this weekend is a gas station (ironic, huh? ).
Riding is great and all, but I have to admit that I grew to my heaviest while I was riding the most. Well, maybe after my riding peak, to be specific, but these days, I ride a fraction of what I used to (to the point where I'm considering selling all my bikes but one), yet I'm 40-50 pounds lighter. Riding a lot mostly just makes you a better rider; eating better can make you lighter.
I only have seven races scheduled so far for the year, I plan to add a few more as the year goes on.
__________________
I may be fat but I'm slow enough to make up for it.
#85
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I'm strapped for time too, and what I do is cook large amounts two nights a week (usually the weekends) and these serve as either dinners or lunches for most of the rest of the week. I'll make a big (and I mean huge) stir-fry, a stew or soup, a pasta dish etc. I eat it fresh the night I make it, and usually get another 3-4 meals out of it as leftovers. Stick 'em in tupperware in the fridge, or in the freezer if you're not sure that you'll use all of it in time. I also make a large salad and stick it in the fridge, and maybe a fruit salad. All in in all it's an investment of a few hours each weekend that keeps me set up with fresh, healthy food all week. Not having to think about what to eat also reduces my stress level quite a bit - whenever I get home there's going to be something good to eat. Ditto at work, though I do sometimes eat out a work just because I want to.
#87
Throw the stick!!!!
Thread Starter
It hasn't been good. My mom had a knee replacement last week so I've been staying with her and doing as much for her as possible. Very little riding and since I had to rely on my cooking I have been eating a lot of hungry man dinners.
__________________
I may be fat but I'm slow enough to make up for it.
#88
Bike ≠ Car ≠ Ped.
Lean Cuisine > Hungry Man. That's what I was resorting to on tour last month (apart from dividing a Subway footlong over lunch and dinner a few times and building my own stash of fruit and veggies to snack from).
#89
Senior Member
Ok, without going through the entire thread, if you're concerned about nutrition and training, why not see a dietitian? I'm only asking because I know some, and they can best assess what will work well for your goals and even help you put together an eating plan.
Also, you can download the myfitnesspal app for your phone. It has a lot of the nutrition info in there and can figure out a lot of your diet, even when you eat out. You can also take pictures of many foods, and it will recognize it and give the nutrition info. Plus, you can track all your eating indefinitely. It's stupid easy to use, man.
koffee
Also, you can download the myfitnesspal app for your phone. It has a lot of the nutrition info in there and can figure out a lot of your diet, even when you eat out. You can also take pictures of many foods, and it will recognize it and give the nutrition info. Plus, you can track all your eating indefinitely. It's stupid easy to use, man.
koffee
#90
Its Freakin HammerTime!!!
Im fat and Im back!!!!! No, seriously........
Subscribed! lol
Subscribed! lol
#91
Throw the stick!!!!
Thread Starter
Glad you are back. It looks like I'm fat and staying that way. Once life gets back to somewhat normal I will concentrate on my diet. At this point and time I just can't do it. I'm just trying to eat less and ride more, hopefully I lose a pound or two in the process.
__________________
I may be fat but I'm slow enough to make up for it.
#92
Bike ≠ Car ≠ Ped.
You're giving up way too early. Two months? Took me six months of watching everything I ate to lose thirty pounds (and learn a lot along the way).
I had deemed it impossible less than a year prior to that, too. Figured that I was just going to be big like my mom. Or maybe the seasonal allergy drugs I took every year were messing with my body composition. Or that the only way to lose weight again was to be revved up all day, every day, and eating half of nothin' just like back in boot camp. Or that nobody loses weight after 40.
You've got to change your mindset about what constitutes "good" and "tasty" food. It doesn't seem long ago that the sensation I felt after four big slices of pizza could be called "full", but now it just feels "crappy". There's a guy at work who constantly struggles with weight control, and he's said that he wants to have meals that make him "feel like I'm eating real food instead of grazing like a rabbit." Okay, fine, but do you want to know what he snacks on? Clif bars, Triscuits,... crap like that. He's been so hoodwinked by marketing that when I told him to get rid of his case of Clif bars, he got one and as he started reading the wrapper, he complained, "But without it, how am I going to get enough riboflavin, iron, magnesium, sen..seln..selenium ..??" I said, you get it from real food, not sugar bombs like those.
I wish he'd let me go through his pantry, throw all the useless junk into garbage bags, and drag him through the grocery store to fill his cart with proper FOOD. I might need to put a toddler leash on him so he won't run down the cereal aisle.
Sorry, had to vent a little there...
I had deemed it impossible less than a year prior to that, too. Figured that I was just going to be big like my mom. Or maybe the seasonal allergy drugs I took every year were messing with my body composition. Or that the only way to lose weight again was to be revved up all day, every day, and eating half of nothin' just like back in boot camp. Or that nobody loses weight after 40.
You've got to change your mindset about what constitutes "good" and "tasty" food. It doesn't seem long ago that the sensation I felt after four big slices of pizza could be called "full", but now it just feels "crappy". There's a guy at work who constantly struggles with weight control, and he's said that he wants to have meals that make him "feel like I'm eating real food instead of grazing like a rabbit." Okay, fine, but do you want to know what he snacks on? Clif bars, Triscuits,... crap like that. He's been so hoodwinked by marketing that when I told him to get rid of his case of Clif bars, he got one and as he started reading the wrapper, he complained, "But without it, how am I going to get enough riboflavin, iron, magnesium, sen..seln..selenium ..??" I said, you get it from real food, not sugar bombs like those.
I wish he'd let me go through his pantry, throw all the useless junk into garbage bags, and drag him through the grocery store to fill his cart with proper FOOD. I might need to put a toddler leash on him so he won't run down the cereal aisle.
Sorry, had to vent a little there...
#93
Senior Member
You're funny.
I totally love ya.
Don't change.
koffee
I totally love ya.
Don't change.
koffee
#94
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I always add in fresh veggies to any canned soup mix. Easy and adds some goodness. When i am super lazy and dont even feel like getting out the cutting board, I just throw in some broken up mushrooms, kale, spinach, etc.
#95
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Whenever you get back to this, godspeed and god bless, I will add another +1 to eating more vegetables. Veggies' health benefits go so much farther than mere calories, but on topic you are almost mathematically certain to lose weight eating a diet that is based around them. They are so filling for the amount of calories one consumes, and will make you feel like a different person once you are established on the eating pattern.
The tough part is prep time and shopping.
An easy and super healthy way to prep them is to use a food processor to aid in making large batches of veggie stews. You can keep broccoli florets, potato cubes etc. for textural and visual value but process other ingredients to make prep easier and faster. Start with boiled water and add low-sodium bullion cubes for more flavor intensity, then add veggies/potatoes/rice/soaked beans etc. as you go and make thick stews that can be entire low cal meals. Throw in garlic (a press makes this easier) and spices to up the flavor intensity some more while lessening salt dependency and dramatically increasing health benefits.
I'm eating a completely vegan diet these days as per four de trance who posted earlier, but of course one can add lean meats/shellfish and so forth. I use legumes, especially lentils, chickpeas and black beans, for protein which have the added benefit of offering gobs of filling and healthful fiber as well as amino acid profiles with qualities that rival beef. (beef tenderloin=rating of 94, lentils=84, chickpeas=103, black beans=106 with higher numbers equaling better quality) When I ate fleshy things I ate lots of fish and used clams in stews.
Hope everything's looking up soon dude.
The tough part is prep time and shopping.
An easy and super healthy way to prep them is to use a food processor to aid in making large batches of veggie stews. You can keep broccoli florets, potato cubes etc. for textural and visual value but process other ingredients to make prep easier and faster. Start with boiled water and add low-sodium bullion cubes for more flavor intensity, then add veggies/potatoes/rice/soaked beans etc. as you go and make thick stews that can be entire low cal meals. Throw in garlic (a press makes this easier) and spices to up the flavor intensity some more while lessening salt dependency and dramatically increasing health benefits.
I'm eating a completely vegan diet these days as per four de trance who posted earlier, but of course one can add lean meats/shellfish and so forth. I use legumes, especially lentils, chickpeas and black beans, for protein which have the added benefit of offering gobs of filling and healthful fiber as well as amino acid profiles with qualities that rival beef. (beef tenderloin=rating of 94, lentils=84, chickpeas=103, black beans=106 with higher numbers equaling better quality) When I ate fleshy things I ate lots of fish and used clams in stews.
Hope everything's looking up soon dude.
#96
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Didn't read the thread in it's entirety, but I tend to eat very simply due to other health issues, and it has helped me lose, and keep off about 20lbs. I'm at the point now that if I don't eat "good" foods, my body feels and responds very poorly. I'm also a very lazy cook.
My go to recipe is a very large batch of roasted veggies.
1 bunch asparagus
1 pkg brussel sprouts
2 red/green/yellow peppers
2 sweet potatoes
1 large red onion
1 zucchini/squash
2 carrots
Chop it all up, a little veggie oil, salt, pepper, garlic powder, dried oregano, basil, parsley. Bake for 1 hour at 400 degrees. Lasts a week in the fridge (sometimes 4 days for me), goes with everything. It can also be eaten by itself, it is nice and filling.
My go to recipe is a very large batch of roasted veggies.
1 bunch asparagus
1 pkg brussel sprouts
2 red/green/yellow peppers
2 sweet potatoes
1 large red onion
1 zucchini/squash
2 carrots
Chop it all up, a little veggie oil, salt, pepper, garlic powder, dried oregano, basil, parsley. Bake for 1 hour at 400 degrees. Lasts a week in the fridge (sometimes 4 days for me), goes with everything. It can also be eaten by itself, it is nice and filling.
#97
Cyclist, Runner & TRX'er
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+1 with Jed19 on the peanut butter "de-recommendation";
Soup n' chili -- probably more sodium than you need, especially from the chili. One large Wendy's chili is already near the recommended daily amount for the average person, and you've doubled it with the small portion and soup.
Soup n' chili -- probably more sodium than you need, especially from the chili. One large Wendy's chili is already near the recommended daily amount for the average person, and you've doubled it with the small portion and soup.
#98
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Didn't read the thread in it's entirety, but I tend to eat very simply due to other health issues, and it has helped me lose, and keep off about 20lbs. I'm at the point now that if I don't eat "good" foods, my body feels and responds very poorly. I'm also a very lazy cook.
My go to recipe is a very large batch of roasted veggies.
1 bunch asparagus
1 pkg brussel sprouts
2 red/green/yellow peppers
2 sweet potatoes
1 large red onion
1 zucchini/squash
2 carrots
Chop it all up, a little veggie oil, salt, pepper, garlic powder, dried oregano, basil, parsley. Bake for 1 hour at 400 degrees. Lasts a week in the fridge (sometimes 4 days for me), goes with everything. It can also be eaten by itself, it is nice and filling.
My go to recipe is a very large batch of roasted veggies.
1 bunch asparagus
1 pkg brussel sprouts
2 red/green/yellow peppers
2 sweet potatoes
1 large red onion
1 zucchini/squash
2 carrots
Chop it all up, a little veggie oil, salt, pepper, garlic powder, dried oregano, basil, parsley. Bake for 1 hour at 400 degrees. Lasts a week in the fridge (sometimes 4 days for me), goes with everything. It can also be eaten by itself, it is nice and filling.
#99
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Yup. Brown rice with every meal. It's pretty much the only other starch I consume aside from the sweet potatoes, and rarely, some bread.
#100
Its Freakin HammerTime!!!
I love potatoes and BREAD!!