400 cal a day

[1mic]

ok so i realized im getting fat when all my relatives say im gaining a few pounds...
and in march theres gonna be a big party for people 17 and up
(dont get me wrong there will be tons of drinks just like when my cousin became a captain in the air force we had a fat party)
and yes there will be tons of fine ladies, so i decided to do a 400 cal a day workout, i know thats not much but considering i dont do **** AT ALL (i got laid off for sometime and last week was sick the whole time).
man im beat
we have a bike in the garage that never gets used:
at first i started "ok ill do 200 max and everyday ill increase by 100"
then after the first 100 i took a 40-??sec somewhat breather then biked again, now im at 200 with the adjustment all the way up to 8 for intensity.
so i go for another strenious 100 so now im at 300, now im feel as if i was gonna die, i could see heat coming out from my head (steam) and i was getting exhausted.
now this is where i was like **** i just said 300 was my final, no im doing over it!
so i just biked 400 calories (420 if you include cool off period)
so here is my plan:


400 calories a day (will increase next week to 500)
lite food (1-2 meals ONLY)
all untill March 3rd (party is on the 6th)

it took me 7 miles and 36 mins to burn 400 calories
does anyone know if thats sufficient or insufficient

 

[TurboSmoke]

Hi 1mic,

it all depends on how much weight you want to lose.

The basic premise of all weight control programs is that weight loss occurs when the number of Calories "burned" over a 24 hour period is greater than the number consumed. The net deficit results in weight loss. (1 pound of body fat = 3500 Calories)

you should exercise in the mornings rather than the evenings its more efficient beacuse exercise increases your BMR - Basal Metabolic Rate, which is the rate at which your body burns calories in order to mantain a rested state. the Higher the rate the faster you'll burn calories while going about your normal daily business....this can be significant.

One hour of EASY cycling should use up 300 calories for the average male, or 1/2 hour intense cycling if your pushed for time.

If you want to lose 20lbs then you should decrease your calorific intake to 1000 calories per day, cycle for 1 hour per day (easy) and you should lose that weight in about a 2 months (being realistic)

This is how it is worked out:

Normal calorie intake for weight maintainance: 2000 a day for a teenager (erring on the side of caution)
You'll be taking in 1000 - 300 = 700 calories.

if 1lb = 3500 calories: you need to loose 20*3500 = 70,000 calories (its a very rough guideline)

diet defecit = 2000 - 700 = 1300

time needed to lose weight (in days) = 70,000/1300 = 53 days

IMPORTANT!

your diet needs to be LOW FAT with less than 10% of your calorific intake coming from fat. Cut out 90% of refined sugar such as chocolate and eat more fruit. Stick to pasta's, rice, diet meals...stay away from dairy, red meat and sugars.

if you stick to it, you'll lose the weight... trust me.

 

[Mike Rotch]

Also bear this in mind. When you deny your body energy (cals), it will start to do what you dont want. That is it will start storing any energy that you take in. So it will begin storing the 400 calories as fat, because it thinks it is being starved and thus needs to built up reserves.

Personally I think that is not a very smart diet, and that you should rather eat more healthy food and adopt a structured cardio and strength based workout.

 

[TurboSmoke]

Originally posted by Mike Rotch
Also bear this in mind. When you deny your body energy (cals), it will start to do what you dont want. That is it will start storing any energy that you take in. So it will begin storing the 400 calories as fat, because it thinks it is being starved and thus needs to built up reserves.

Personally I think that is not a very smart diet, and that you should rather eat more healthy food and adopt a structures cardio and strength based workout.

Hi Mike,

cycling is one of the best cardio-strength-stamina based exercises one can do...

what happens with a low calorie diet is that when you go about your daily business your energy doesnt come from your fat reserves, it comes from the glycogen that your body stores in your muscles and liver. Once this is depleted, you get 'the bonk' a dizzy low energy feeling....steady cycling helps you aviod this by burning FAT and not the glycogen which the body reserves for rigorous activity. Your glycogen levels will deplete during the day as fewer calories are being consumed and any that are consumed are going to fill up these stores.

fat is burned during the exercise at a steady rate. This is commonly accepted by most athletes, especially cyclist.

the diet is perfectly healthy as long as it is low-fat and balanced with fruit and veg.

 

[Mike Rotch]

Thanks Turbo, learn something new everyday 👍

 

[1mic]

ok so today when i started to bike i was already tired doing 100 calories, so i said to myself ill die trying 500, cuz yesterday after biking 400 and giving it some thought i said screw it ill try 500, i have to admit most of the time i was on level 5 with switching to level 8 for extreme cardio...
ill let the numbers speak for itself :
(warning do not try this unless u really think/know u can achieve it)

700 calories (the last 75 was horrible i set it to level 8 highest)
12.3 miles
60.5 mins

i wonder if i can achieve 900 tomorrow?

 

[1mic]

now this is where i have to cut back, i started to do 100 calories, and i was pissed off cuz i seemed more tired the yesterday, i dont know where i get the motovation from but i just dont quit, well everyday i feel like quitting but i end up doing more and as the days go by i pass my goal which is why i will lose 10 lbs in 1 week (been cycling since tuesday and i already lost 5 pounds)
again ill let the #'s speak for themselves:
(do not try this unless your somewhat physically fit or sure u can handle the burn)
1100 calories (1136 if you include cool off period again with some level 8 intensity)
19.4 miles
102. mins

 

[StevieMo]

Just remember that the first few pounds are always the easiest to lose.

 

[TurboSmoke]

Originally posted by 1mic
i will lose 10 lbs in 1 week

1mic,

10 lbs in one week isnt safe...when you lower your calorific intake in order to lose weight at this drastic rate your body will start to lose fluids and muscle wasteage will occur. Hence the weight loss. Sure, the scales report a net loss in body mass but youre not losing fat as much as you think you are.

You need to slow down, take it as 5 lbs per week MAX. Do a full body work out to maintain upper body strength. Cycling alone isnt enough. Try cycling at a less intense pace. Go for longer rides and take them easy. Intense cycling doesnt burn fat. Thats a fact. Its the slow steady stuff that you need to do. That way you are less tired, less hungry and you'll have time to work on your shoulder chest and upper arms. When losing weight, your body will try to lose muscle rather than its precious fat reserves and to combat that you need to work those muscles.

This way you'll burn body fat and not your muscles and body tissue. I have a good website for you with a cycling weight loss regime and general training program. Listen to what these guys have to say, they are the experts.

http://www.cobr.co.uk/e-cobr_inform...ions/nutrition/Cycling and weight control.htm

navigate this site well, its information is excellent. Read all parts.

take care man,

TS

 

[TurboSmoke]

Just to back up what i said i found an article in xmas 2003 edition of Cycling+ relating to cycling and weight loss:

Generally the average non althete burns most fat at 60-70% of their max heart rate. The longer you go at this pace the more fat you'll burn. Even at your 'fat burning peak' carbs are still your primary source of fuel. 60% or fuel coming from carbs 40% from body fat. When cycling THIS IS THE MAXiMUM FAT YOU CAN BURN. It is important that you keep the carbs coming in when cycling, you'll still be burning fat even though your feeding. When you feed while riding (carb drinks) you'll last longer on the bike the more fat you'll burn.

Thats it really...simple stuff. Get a heart rate monitor or you can make a guess when you know your body well enough.
Your max heart rate will be between 150 and 180 bmp for a non athlete.

If there is anything here you dont understand just ask...okay?

I have been cycling for many years and have trained with a former world champion. No Bull****. I take in 300 miles a month with some very fit riders.

 

[1mic]

*hit i forgot to post my daily workout
so i took into regaurds what turbo said (sort of)
but i did some upper body workout with a pair of 20lbs dumbels, working on my triceps, biceps
+ no i didnt go over what i biked yesterday, after 3 days of working out i realize the first 100 calories (5-6 mins) are the hardest to do, so being the dumbass i am, i started out at 6 then went straight to 8 for intensity.
whats different from today is that i didnt do as much as i did yesterday but i moved the intensity up a notch to level 6 and switching to 8 occasionally.
maybe ill just shoot for an 800/day workout:
started and stayed on level 6, with some switching to 8.
800 calories (824 cool off)
14 miles
73 mins

 

[1mic]

btw this is what my bike looks like:

 

[1mic]

hey turbo biking this morning i didnt have the determination like i did this whole week, i was struggiling at 100 calories at level 8, my leg muscles fatigue/and ache.
question is am i experiencing muscle deteriation? or muscle fatigue?
its the muscle area around the top of my knee, it gets tired easily so i just quit for saturday, maybe ill try later
thanks for the help ts

 

[1mic]

ok i after doing 100 calories at insane level 8 (on saturday) my mom starts *****'n and shit, so i mow the lawn, mow my neighbors lawn (cuz she is old and her husband died 2 years ago, and whenever i mow the lawn my step dad wants me to spread the grass in the backyard where its mostly dirt and our grass in the front is usually short and that ****en loser step dad of mine still wants it mowed), had to empty the bag twice for my neighbors lawn, then i mowed my back yard where it was full of lands mines (dog shit), after that i was sweating and pissed (as usual), so i biked another 300 calories off @ level 6. & my day isnt over yet, so i go to my bros, and it took us like 30 or so mins (cuz the engine was hot, to get that peice of shit oil filter to get the part #, after that we goto walmart to buy 4 quarts of oil and an oilfilter, change the oil, then we rotate the tires cuz my tires in the front are bald, after that i head home and clean my bath tub or else i would get never ending b*tchin from my mother.
to recap saturday:
400 calories (421 cool off)
7.2 miles
37 mins

 

[1mic]

today:
i didnt really experience muscle fatigue anymore it was about time my legs were getting use to the load...
biked first 75 calories on level 8
then last 100 level 8
800 calories (826 cool off)
14.2 miles
73 mins

 

[TurboSmoke]

1mic, you're doing well...

chores such as mowing the lwan can really burn fat...

yuo obviously have a heart rate monitor on your bike, but does is come off so you can wear it anywhere?

you'll find that even walking your heart rate should go above the 100bmp rate and even a half hour brisk walk can burn 200-300 calories....does your monitor have a calorie meter or are you approximating?

also 1mic...what are you eating....gimme a list of your daily food intake...