Calories - cycling
Discussion
Hello all,
Have decided that although I am not fat, or unfit. I do not want to have bodyfat covering up my obvious to the touch sixpack anymore. So I have a method that I will be able to stick to, and one that won't require me to change my life too much.
I have made some new routes home on the bike, now these eqaute to an extra 1600 calories burnt every week. Will this make a difference? I already do weights in the gym, and cycle to work every day, but its so close it does nothing for me almost...
I THINK that if I stay doing what I do at the gym I won't lose any muscle mass, and if I try to clean up my eating and beer intake it will help too.
But key question is the one above, will an extra 1600 calories (all worked out on map my ride so take with a pinch of salt, I imagine I am burning more than that due to larger muscles than most cyclists) a week make a difference, and how long to start noticing?
Have decided that although I am not fat, or unfit. I do not want to have bodyfat covering up my obvious to the touch sixpack anymore. So I have a method that I will be able to stick to, and one that won't require me to change my life too much.
I have made some new routes home on the bike, now these eqaute to an extra 1600 calories burnt every week. Will this make a difference? I already do weights in the gym, and cycle to work every day, but its so close it does nothing for me almost...
I THINK that if I stay doing what I do at the gym I won't lose any muscle mass, and if I try to clean up my eating and beer intake it will help too.
But key question is the one above, will an extra 1600 calories (all worked out on map my ride so take with a pinch of salt, I imagine I am burning more than that due to larger muscles than most cyclists) a week make a difference, and how long to start noticing?
Not really,
It's all in the diet, and by that I mean 70% of a good body would be down to a good clean eating plan.
I cycle about 10-20 miles a day and go to the gym almost every day but the thing that did most for me is a good clean low carb diet. Also if you are looking to maintain muscle mass while doing cardio and changing your diet then I would recommend supplements like:
BCAA - Branch Chain Amino Acids
Protein shakes
Green tea extract
If you want to cut fat faster try:
Tren X
Also ensure you eat around 6/7 smaller meals a day this will keep your metabolism high and help.
HTH
It's all in the diet, and by that I mean 70% of a good body would be down to a good clean eating plan.
I cycle about 10-20 miles a day and go to the gym almost every day but the thing that did most for me is a good clean low carb diet. Also if you are looking to maintain muscle mass while doing cardio and changing your diet then I would recommend supplements like:
BCAA - Branch Chain Amino Acids
Protein shakes
Green tea extract
If you want to cut fat faster try:
Tren X
Also ensure you eat around 6/7 smaller meals a day this will keep your metabolism high and help.
HTH
Sorry it's X Tren: http://www.bodybuildingwarehouse.co.uk/competitive...
What it does is allow you to gain lean genuine mucle and reduces muscle loss when trying to lose fat. it increases vascularity and makes your muscles look more "pumped" so the fat is also less obvious.
Use it in cycles it is harmless and used by many many people, I have tried it and had no ill effects and will be using it again over the next few weeks.
Food is all in the preparation, I did the same while working an office job and it just means waking up a bit earlier.
Example day:
8am: 2 egg whites 1 yolk scrambled
10am: 100g chicken + stick of celery
1pm: 150g of tuna and plenty of salad or veg
3pm: 100g of chicken and a carrot or 100g of brazil nuts etc
pre workout protein shake with water
7pm: 200g Steak/Chicken/Fish with A lot of vegetables or salad
10pm: 100g cottage cheese/tuna/nuts and a slow release protein shake with milk
That will keep your metabolism going strong 24 hours a day.
Do this for 4 weeks with upped cardio and I guarantee you will lose that fat!
What it does is allow you to gain lean genuine mucle and reduces muscle loss when trying to lose fat. it increases vascularity and makes your muscles look more "pumped" so the fat is also less obvious.
Use it in cycles it is harmless and used by many many people, I have tried it and had no ill effects and will be using it again over the next few weeks.
Food is all in the preparation, I did the same while working an office job and it just means waking up a bit earlier.
Example day:
8am: 2 egg whites 1 yolk scrambled
10am: 100g chicken + stick of celery
1pm: 150g of tuna and plenty of salad or veg
3pm: 100g of chicken and a carrot or 100g of brazil nuts etc
pre workout protein shake with water
7pm: 200g Steak/Chicken/Fish with A lot of vegetables or salad
10pm: 100g cottage cheese/tuna/nuts and a slow release protein shake with milk
That will keep your metabolism going strong 24 hours a day.
Do this for 4 weeks with upped cardio and I guarantee you will lose that fat!
!Try it without the supplements first, apart from Green tea extract. Take the green tea extract when you get up in the morning and then again before a workout. It contains such a high level of caffeine that it kick starts the metabolism in the morning and if I have it before the gym I work twice as hard.
I believe it is the equivalent to around 4-5 cans of red bull in 1 tablet.
If you kept that diet up for a month you will see a difference, dependent on how strict you are will determine results. I don't like to give figures but you will certainly notice a difference.
Failing that cut out all, potato, rice, pasta, bread and just eat lean meats and salads and vegetables. That will be easier to follow but still yields good results.
Golden rule is make sure you drink a minimum of 2 liters of water a day that in itself will make a big difference.
I believe it is the equivalent to around 4-5 cans of red bull in 1 tablet.
If you kept that diet up for a month you will see a difference, dependent on how strict you are will determine results. I don't like to give figures but you will certainly notice a difference.
Failing that cut out all, potato, rice, pasta, bread and just eat lean meats and salads and vegetables. That will be easier to follow but still yields good results.
Golden rule is make sure you drink a minimum of 2 liters of water a day that in itself will make a big difference.
JDMc said:
Not really,
It's all in the diet, and by that I mean 70% of a good body would be down to a good clean eating plan.
disagree there. it's a mixture of both diet and exercise without question. and an extra 1600kcals per week would make a slight difference (but totally depending on the OP's original caloric output with exercise per week).It's all in the diet, and by that I mean 70% of a good body would be down to a good clean eating plan.
remember, 1600kcals is about 2/3, if not more, of a days worth of food. so it's going to be approx 10% more output from his total caloric intake. 10% IMO is quite a large percentage.
still, each to their own beliefs i suppose.
Edited by E21_Ross on Wednesday 28th April 07:59
el stovey said:
You always seem to get conflicting advice with these "how do I . . .calorie/sixpack" threads.
I expect there are lots of different ways of achieving your goals and you just have to find a method that works for you and your lifestyle and give it a go for a few months.
Exactly,I expect there are lots of different ways of achieving your goals and you just have to find a method that works for you and your lifestyle and give it a go for a few months.
From what I have always been taught diet is by far more important but others views differ.
I also know that at my build 1600 calorie difference will not make a visible change for a very long time.
el stovey said:
You always seem to get conflicting advice with these "how do I . . .calorie/sixpack" threads.
I expect there are lots of different ways of achieving your goals and you just have to find a method that works for you and your lifestyle and give it a go for a few months.
Exactly, I don't agree with the its all in the diet thing, as I eat a relatively normal diet but just train a lot - but its like anything its a compromise between one and the other i.e eating and exercise!I expect there are lots of different ways of achieving your goals and you just have to find a method that works for you and your lifestyle and give it a go for a few months.
FWIW, for the last year I've been doing at least one mtb ride of anything from 900 (about the same as a half marathon) to 1,600 calories every week. I have lost a lot of fat, but my six pac is, sadly, still lurking beneath a little more of the stuff.
From what I've read, as well as diet being important, it is the duration of excercise which is important. IIRC excercising over 90 mins is where you body begins to attack fatty deposits and use them for energy.
ETA: Just recovering from a monster mtb weekend in Wales; 3,200 cals on Sat and 800 on Sun. I find it difficult to structure my diet to suit some of these longer rides and also worry that, unless I hit the weights bench once a week, arm/chest muscle gets nicked in preference for fat - does anyone know if this can happen?
From what I've read, as well as diet being important, it is the duration of excercise which is important. IIRC excercising over 90 mins is where you body begins to attack fatty deposits and use them for energy.
ETA: Just recovering from a monster mtb weekend in Wales; 3,200 cals on Sat and 800 on Sun. I find it difficult to structure my diet to suit some of these longer rides and also worry that, unless I hit the weights bench once a week, arm/chest muscle gets nicked in preference for fat - does anyone know if this can happen?
Edited by Digga on Wednesday 28th April 08:54
Digga said:
FWIW, for the last year I've been doing at least one mtb ride of anything from 900 (about the same as a half marathon)
fwiw running is usually 100-110kcal per mile, making a half marathon approx 1400kcal depending on your weight, the hills, your running style and efficiency etc.it's almost impossible to measure calories on a proper MTB ride (you say south wales....was it afan?) because of the terrain. i find 25-30mile MTB rides are about the same as 80 miles on a road bike in terms of time and effort
Burning an extra 1600 KCals per week and not eating any more will result in fat burning. Don't know why anyone is telling you anything else... 
If you want to burn faster, cycle further.
I do ~4500 KCals worth of cycling a week, which is a fair bit more, but believe me, I can lose a KG a week if I want to on that level of exercise.
If you want to burn faster, cycle further.I do ~4500 KCals worth of cycling a week, which is a fair bit more, but believe me, I can lose a KG a week if I want to on that level of exercise.
Edited by BMWBen on Wednesday 28th April 09:11
BMWBen said:
I do ~4500 KCals worth of cycling a week, which is a fair bit more, but believe me, I can lose a KG a week if I want to on that level of exercise.
My weight also changes depending on time of year, when I finish the season and dont do any running for a couple of weeks I can can go from 72-76kg in 3 weeks with no change in diet and just gym work/circuits/conditioning.When I start seriously training again and in season i.e now, I drop right down to 71.5kg but manage to maintain my strength which is the tough bit.
Its just literally exercise vs eating really...
Edited by bales on Wednesday 28th April 09:20
Digga said:
FWIW, for the last year I've been doing at least one mtb ride of anything from 900 (about the same as a half marathon) to 1,600 calories every week. I have lost a lot of fat, but my six pac is, sadly, still lurking beneath a little more of the stuff.
From what I've read, as well as diet being important, it is the duration of excercise which is important. IIRC excercising over 90 mins is where you body begins to attack fatty deposits and use them for energy.
ETA: Just recovering from a monster mtb weekend in Wales; 3,200 cals on Sat and 800 on Sun. I find it difficult to structure my diet to suit some of these longer rides and also worry that, unless I hit the weights bench once a week, arm/chest muscle gets nicked in preference for fat - does anyone know if this can happen?
Yes your body can burn muscle if you do not take in enough protein and continue to train them.From what I've read, as well as diet being important, it is the duration of excercise which is important. IIRC excercising over 90 mins is where you body begins to attack fatty deposits and use them for energy.
ETA: Just recovering from a monster mtb weekend in Wales; 3,200 cals on Sat and 800 on Sun. I find it difficult to structure my diet to suit some of these longer rides and also worry that, unless I hit the weights bench once a week, arm/chest muscle gets nicked in preference for fat - does anyone know if this can happen?
Edited by Digga on Wednesday 28th April 08:54
BCAA as I said above are a supplement which slows/stops your body from doing this. Any major supplement supplier can get you these.
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