The time for seriousness has very much come.
At the moment I'm riding three miles to work and three miles back Monday to Friday, and eight miles at lunchtime two or three times a week. I also try and do thirty(ish) miles at the weekend, childcare permitting.
I'd really appreciate the help.
Do you use Endomondo? My username is Andrew-Culture.
I do but barely use it. Torn between EM,Strava and MapMyRide
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(The info below does not count for muscle mass which can change BMR significantly,tis a guide only)
I took
This said:
I'm 6ft(ish) tall and currently weigh 14st (down from 15.5st this time last year) and am 36yrs old.
And put it into
This
The resulting BMR (Basal metabolic rate if you stayed in bed all day) is 1956.68 (calories)
To calculate your daily calorie needs you need to multiply your BMR: 1956 x the level of activity
- If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
- If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
- If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
- If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
- If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
The eventual figure is what you would consume per day to maintain the same weight. If you are #3 moderately active then 1956x1.55 =
3031cals.
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Since your aim is to lose weight you need to take a small deficit off this figure. Most people would start at -500 until plateau hits (stop losing weight) 500per day deficit over a week is roughly 1lb loss on it's own before you factor in cycling or whatever activity you do.
I worked out the caloric value of your daily eating roughly. 600 cals per day (before evening meal) Add in a couple beers which have no nutritional value (empty calories really) you would still be barely scraping 1800. It's little wonder you are struggling.
This may not make sense but believe it or not you actually need to eat to lose weight. The body simply won't allow any visceral(which packs in around your organs) or subcutaneous fat(the horrible stuff below the surface of our skin) to be burned off whilst you are essentially starving yourself,it's a basic yet somewhat complicated survival mechanism. You've heard of the terms "hitting the wall" or "bonk"? Both of these are related in a way,when you become glycogen depleted and feel faint,nauseous and struggle to maintain pace,you are only relying on fat at this point,it's the same survival mechanism that prevents weight loss when under-eating.
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I've missed bits probably
