Diet Help For A Noob......

gaz911

Hi,

Here's my story,

I started motorcycle racing this year, I am 28, I have found that doing races on tight twisty tracks shows up my lack of fitness somewhat and it is causing me to fade as the racing progresses, next year I will be looking at doing a British championship so I am really going to have to get my fitness in check.

So,

28yrs old
6'0
12.5stone

I want to lose weight (cheapest way to make the bike go faster) and improve upper body strength and endurance. I need to stay slim (lean?) for bike racing and so that I can fit in my leathers, at the minute I don't do anything to help matters, I have a bit of a belly and the only excersise I do is walking the dog.

This has got to change.

I don't like running, I love cycling though (I need to get back in to that)

I have recorded my weekly eat, it is shocking.

Tuesday

06:30 Two slices of white toast with butter

09:00 Apple

12:00 Muller light yoghurt

14:30 slice of bread and butter

17:30 Stir fry steak and onion in a white baguette

Wednesday

06:30 Two white bagels with butter

08:00 Apple

12:00 Muller light yoghurt

14:30 Cheese and pickle sandwich white bread

19:00 Roast chicken breast, 3 yorkies, 2 sausage and veg

19:30 Feast ice lolly

Thursday

06:00 White bagel with butter

09:00 Banana

11:45 Apple and Muller light yoghurt

20:00 Heinz Ravioli + 3 slices of white toast and butter

Friday

06:15 2 white bagel with butter

09:00 Banana

10:00 Apple

11:45 Muller light

16:00 Cheese and pickle tortilla wrap

19:00 Fish and chips

Saturday

9:00 Bowl of fruit and fibre / semi skimmed milk

15:00 Sausage roll, cheese and ham sandwich

Sunday

05:00 Two Toast white with butter

10:00 Banana, Muller light

15:00 Banana

18:30 Steak pie, roast potatoes and veg

Monday

06:30 Two Toast white with butter

12:00 Muller light

17:00 Steak & chips

I also have around 10 cups of tea a day.

I understand this needs to change but I am struggling to come up with a plan, I am thinking of hitting the gym every other day with cycling on the other days for cardio work so I need to get my diet in order pronto!

So,

Breakfast, I don't mind oats, I see eggs cropping up a lot however, I don't like them on their own, omelettes I can manage (is this still good?)

Rice, pasta, chicken, beef, pork all good, as for fish I like tuna steak, I've never had it out a tin but I am willing to try, other types of fish (other than chip shop) I need to look in to.

Stir frys I like don't mind salads either or veg with meals.

As for suppliments (whey?) I've never tried any but whatever, I'll give that a go if its required.

Just by typing this I can see that I like a lot of food that is much better for me than what I have been eating it looks like it might be a discipline thing.

Upper body strength and endurance is the name of the game for motorcycle racing, that is what I'm aiming for.

Hope you guys can help.....

Magpie

Welcome to the board!!

Read all the Stickies in the diet section to get an idea as to other forumers routines are.

Try to aim for 5 - 6 meals a day.

Remember to take small steps or you'll get de-motivated. You'll progress over time if you take your time.

Aim to have the fittest dog on the block - It's amazing what can be achieved with brisk walks!

Good Luck and well done for deciding to make these lifestyle changes.....

msummers26

Hi,

They key is your diet. You should consume less than you burn. Do this:

1. Find out your calorie burn rate. (google for web tools)
2. Consume 500 calorie less than whatever your daily burn rate is. Say, you're burning 2000 calories/day. You should be eating 1500
3. Keep a log of the calories you consume. (you're off to a good start with tracking what you eat, now track their calories too)
4. Eat the healthier foods. (like wheat bread instead of white toast)
5. Drink lots of water, any soda must be 0-calorie ones.
6. Be careful not to under eat. You can go into 'starvation mode' if you eat too few. Starvation mode will decrease your body's metabolism which is not what we want.
7. Do cardio and weights 3x a week. Cardio will increase your heart rate and help the burn. Weights will help build muscles which also increases your fat burning.

-Mike