Beginner Cyclist Looking for Help on Diet..

[disturbed311]

I'm about to pick up my road bike as soon as it arrives at the shop. My Goal is by next summer to be in great shape and cycling at a good top notch. 2 Summers from now I will begin to enter sprint tri's. As for now I'm 6'5" and 245 lbs and probably around 25-28 percent body fat. So my main concern is obviously to shed fat. I would like to be somewhere around 205 by the beginning of next June and I think it might be capable with a slow and persistent 1 pound a week. I'm trying to preserve as much muscle mass as possible but will probably lose some upper body muscle mass since i'm trying to be a cyclist and not a body builder and i'm fine with that... So anyways I've picked up a Cycling book and by beginning of next season I'm going to pick up the Cyclist training bible that is a little more advanced... I've noticed that all of the diets in these books are high carbohydrates/ moderate protein/ low fats.. something like 50/30/20 ratio in carbs/prot/fats. Would this kind of diet still pertain to me even though i'm tryin to lose fat? Would I still keep carbs this high?? Being the weight i am, I will probably start out around 2500 cals/day and see where this takes me...

Carbohydrates will be from fruits, oatmeal, sweet potatoes, vegetables.

Proteins will be from Fish and chicken, tuna.. I'm going to limit red meats..

Fats will be from healthy fats, fish oil, almonds, natural peanut butter....

As far as my training goes since i'm entering late in the riding season i'm gonna be just getting base miles in.. I'm gonna shoot for starting out 100/ wk. I'd like to still continue to lift weights maybe just 2-3 /wk and just do a whole body thing. How does everything look?? Any Suggestions? Thanks, I appreciate it...

[Synpax]

This is a mess. A big honking mess.

1) What you need is a competent coach who is familiar with dietary guidance. Ideally one who is local to you. Find a triathlon club and they should be able to refer one. I'd consider doing it myself but you might not be able to afford me.

2) 90% of where you want to go is in the kitchen for the first 6 months.

3) You can be a decent cyclist in about 6 months or less.

4) Also, you do not need to wait three farking years to do a sprint triathlon. Do one tomorrow. You can compete as a clydesdale if you want but that's for .... pussies. Go age group and witness coming in last.Then you have a nice benchmark to climb up from (been there).

[disturbed311]

Quote posted by Synpax This is a mess. A big honking mess. 1) What you need is a competent coach who is familiar with dietary guidance. Ideally one who is local to you. Find a triathlon club and they should be able to refer one. I'd consider doing it myself but you might not be able to afford me. 2) 90% of where you want to go is in the kitchen for the first 6 months. 3) You can be a decent cyclist in about 6 months or less. 4) Also, you do not need to wait three farking years to do a sprint triathlon. Do one tomorrow. You can compete as a clydesdale if you want but that's for .... pussies. Go age group and witness coming in last.Then you have a nice benchmark to climb up from (been there).

I was hopin you would reply.. Thanks.. Anyways Could ya at least give me a starting point to go from?? I know I'm a fat chunk but honestly I think i could be really lean by next summer with hard work. Does the diet not sound right? LIke the macro's? No matter what i'm gonna be gettin my ass on my bike and ridin... I just need some diet help with this whole endurance/cycling getting lean deal....

[Synpax]

Quote posted by disturbed311 I was hopin you would reply.. Thanks.. Anyways Could ya at least give me a starting point to go from?? I know I'm a fat chunk but honestly I think i could be really lean by next summer with hard work. Does the diet not sound right? LIke the macro's? No matter what i'm gonna be gettin my ass on my bike and ridin... I just need some diet help with this whole endurance/cycling getting lean deal....

Join a local cycling or traithlete group. There HAS to be one. Where do you live? Otherwise, just ride. Maybe pick up a book on cycling from Amazon - Joel Friel writes some good stuff.

The diet? Easy answer: south beach. 90% of amatuer athletes over-eat, especially carbs, because they think they are 'working it off'.