Added 200Km cycle per week, zero benefit

R

romperstomper

New member
hi all,

i've got good diet (i think) but I'm finding fat loss (as measured by tape measure of stomach area). my program is every second day I do a split weights program(legs;back/chest/shoulders;arms&abs),every other day I do a 5K run. Those are my after work exercises that I have been doing for the last 4 weeks. Last week I have added to that commuting to work (20Km each way for 200Km total per week).

Problem is that I'm STILL not seeing the tape measure shrinking (would have presumed I would have at least lost some water). Typical diet for completeness sake would be

brekkie: 2 shredded wheat with skimmed milk
snack: apple & banana
lunch: grilled chicken OR white fish & greens (no carbs)
snack: apple & banana
dinner: 2 boiled eggs & steamed broccoli
snack: low fat organic yoghurt
 
I can tell you right now what the problem is .. you're not eating enough. You're exercising a LOT and not eating nearly enough to fuel that level of activity. Your body is probably in massive freak-out mode ... trying to conserve every tiny little bit of energy you're giving it. If you're getting more than 1200 calories out of what you're eating, I'll be surprised, and I suspect you're getting closer to 1000.

For the amount of work you're doing you're not getting nearly enough protein for muscle recovery, and you're not getting nearly enough calories. You could more than double what you're eating and I'll bet you'd lose weight and inches faster.
 
All of the above. :)

I aim for a 40/35/25 split for my diet: that's 40% of my calories from carbs, 35% from protein, and 25% from healthy fats.

Breakfast: Add more protein to your morning meal - have your boiled eggs here. Also maybe add in something like blueberries (considered a super food) to your morning cereal.

Lunch: You can use more carbs here. Add some whole wheat pasta or whole grain bread. Even a starchy veggie like a sweet potato or corn - or even a smallish white potato baked in the skin (eat the skin - it's the most nutritious part).

Throw in more veggie variety into your snacks - ditch the 2nd banana and have some carrots or some grape tomatoes or something like that. Try edamame as a snack - great source of protein and veggie nutrients. Or have a slice of cheese with your apple to add in some more protein.

Dinner: You can definitely ramp this up. If you want eggs for dinner, try a frittata or an omelet with lots of veggies sauteed in a little olive oil. Any kind of grilled lean meat works well here - with whatever variety of veggies you want. Tuna or chicken salad over a bed of leafy greens (spinach and dark romaine lettuce) is another good option.

The yogurt for after dinner is fine. Best thing I've seen on that list. :)

Not knowing how much you weigh now, I can't say for sure about calories, but the guideline I use is 15 calories per pound of body weight (your current weight), less 30%. So for me at 174, that's 2610 calories, minus 30% leaves me with around 1800 calories per day. If I stick to that, with 35% of that being protein, I lose pretty well.
 
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