shouldn't i be shredding the pounds of??

[MTBiker6696]

Stats
23
1.82M
250 lbs
dont know body fat

my goal is 200 lbs





ive lost 30 pounds since oktober mixed riding and mixed diet..
i admit i dont have a perfect diet plan yes i was a heavy 280lbs

i eat 4 eegs with a banana in the morning
or oatmeal and a banana

lunch is chicken with broccoli
or pasta with chicken
or brown rice chicken or steak
(depends if is a riding day or gym day )

afternoon before i train is a mixed protein and nuts bar like "trail mix" post workout is protein shake with apple


snacks are yogurt or cereal bar


Monday chest
Tuesday bike 2 hours 100 %
Wednesday back /shoulders
Thursday is triatlon style 3 hours of biking running and swimming
Friday biceps / triceps
Saturday mixed ride 50%
Sunday rest!!



but ive been doing this routine for only about 3 weeks now and i dont see any difference on the scale..

[spywizard]

not enough fats, and simple carbs..

so no, it's not a great diet for sure..

with as much cardio/conditioning you are doing it will be too easy for your body to keep jumping into cannibalize/starvation mode..

congrats on the weight loss, have you plateaued ??

[MTBiker6696]

then what should i eat buddy?? i have no idea not a common thing im doing here so i cant copy a meal plan from anyone

thanks! and yes i have plateaued from march to now i have not gain or lost more weight but in my mind im thinking that my body is replacing fat with muscles becuase i have veryy much bigger legs muscles ! from the biking ! my jeans size 38 jeans fits more comfy than it did in march tough..

should i use an online calculator for BF % ?? seems simple enough measure a few body parts and calculate

i did it calculated and i have a Body Fat Percentage of 20.43%.

[spywizard]

http://www.cordianet.com/calculator....Activity=1.375

depends on how many cals you are actually expending.. anything more than 500 cals from your maintenance will cause issues..

[MTBiker6696]

Caloric Need:
Estimated Base BMR: 2207 Calories.
Estimated TDEE: 3807 Calories.
Estimated Daily Caloric Need For Weight Loss: 3307 Calories.

this is for a 215 lbs goal 15% bf

thats allot ! well gonna try eating more


i think my body is doing this:
Important Note:
Regardless of what the calculator tells you, going under about 1000-1200 calories for a woman and 1300-1500 for a man can be detrimental to weight loss as this can cause your body to try harder to retain weight by slowing your metabolism. This is commonly called "starvation mode" and is a natural reaction to too low a caloric intake. As such, do not go lower than these numbers without the advice and consent for your physician. If the calculator gives you numbers smaller than this, it is probably because you are small in stature and not exercising much. If so, the best advice I can give is to increase your activity level and this will allow a more normal caloric intake.



just like you said


one one ride alone i burn over 1000 or 2000 calories calculated by my GPS tracker i know its not that accurate but some where in that neighborhood

[spywizard]

Caloric Need:
Estimated Base BMR: 2207 Calories.
Estimated TDEE: 3807 Calories.
Estimated Daily Caloric Need For Weight Loss: 3307 Calories.

this is for a 215 lbs goal 15% bf

thats allot ! well gonna try eating more

you consuming enough is 1/2 the battle, bigger guys and especially women she's will starve themself on 1000 cals and when they can't continue on that amount wonder why they can't lose weight..

it's an ordeal for sure, plus the body adapts..

there are so many ways of accomplishing what you want to do, your lifestyle will dictate a lot of how/when you eat and what..

[MTBiker6696]

yes now that i have the basics of what i need and whatnot i will do some research see how much

fat protein carbs i should do

if you could give me a base on how much will be greatly appreciated! just a push in the right direction what to eat how much etc..

[t-gunz]

your training split? why no legs? i know u cycle so i assume u class that as leg day? we wrong it shouldnt be.

add in ur one leg session a week heavy compound lifts and u will drop the fat more so. nothing more grueling than a brutal leg day.

all the hours u are cycling its great. i used to do it as well but road cycling. i dropped a lot of fat just riding


so get a leg day in or combine with another muscle group and get that diet sorted. then u will be dropping it no doubt

[t-gunz]

also how did u calculate ur bf%? if by computer or electronic scales its most def wrong.

either option

1. go to a PT to get them to do a BF% test with calipers, theres other ways testing too

2. post pics here as boys are pretty dam good at getting bf% nailed


the bf% is important to know to help factor with cals

[MTBiker6696]

Ok I will add legss to my shedule. Without any exersice it got muscular just by cycling. Ok I will post a pic later. Thx