I got a new meal plan

Here's what my personal trainer friend told me to follow.

Heres what I do with my "athlete clients" that still need to perform while seeing results.

-100 grams of carbohydrates per day. This will give you the energy you need. Try to make the carbs low glycemic/ high in fiber. Do about half your carbs for breakfast, (then depending on when your working out), about 25 grams pre workout and 25 grams post workout. If you are working out in the morning, do 50 grams before for breakfast, then 25 at lunch and 25 for afternoon snack.No carbs after your afternoon snack.
Example: keep it simple: Each bread/ oatmeal/ grain= 25 grams each, Each peice of fruit roughly= 25 grams. Personally, I do 2 grains and 2 fruits per day.

Breakfast- Oatmeal w/ berries and 2 eggs
or muesli ( i make my own with whole oats, little juice, walnuts, apples, raisens- soaked overnight then add strawberries, plain yogurt and sliced almonds) w/ 2 eggs

snack- light string cheese and almonds or laughing cow cheese w/ celery

lunch- salad w/ lean protein ( be careful of the dressing) or 1/2 sandwich and side salad

snack- peice of fruit, cottage cheese w/ tomatoes, nuts, or sliced turkey, etc.

dinner- lean protein, salad, and veggies

Tips:
-Green vegetables are a freebee, you actually burn more digesting them than you are taking in.
-Drink lots of water- half you body weight in ounces (150 lbs= 75 ounces)
-Be careful not to drop you calorie intake too much. Low carb usually equals low calories = weight loss in beginning but quickly plateaus and slows metabolism and low energy.
-Think lean proteins, green vegetables, fruits and high fiber grains in moderation.

I hope this helps. Let me know if this helps and if there is anything else I can do.

Also, my clients that have seen the best results, I have them do one hour of cardio per week for every decade they have been alive. So, a 40 yr old would do 4 hrs of cardio per week. Us mountain bikers can do that in one weekend ride, so I dont count that. I do 4 hrs a week of cardio not counting my mountain biking. This may not work with a full time job and family, but start some cross training like trail running or stairs. Your biking strength will sky rocket.

Good Luck,

Sounds easy enough. So easy that I had a breakfast of oatmeal and two eggs and a handful of blueberries. Funny thing was, I was so full! Plus I have energy again! Tonight the plan is to do the spin bike, hopefully I can find my heart rate monitor.

Well this is embarrassing

It's been MONTHS since I've last posted. Well it happened, I gained a few more pounds.

What started off as something I thought would help me racing, yes I gained weight to enter the Clydesdale Class for downhill mountain biking. I told myself that I'd be losing the weight once racing is done.

Just this Sunday, we had our awards banquet and I received my championship trophy and a jersey, an XL.

So I made the decision last week that I'd be hitting the gym again and riding my bike to work. Oh and one more thing, I'm eating meat again. It's been almost 2 years since I've had any meat and today I started. Why? Simple really, I wanted to get on a high protein diet (HPD). A few years ago, I lost 35lbs while doing a HPD. My first week I actually lost 10lbs! So now that I'm am back being heavy, 211lbs as of this morning. I basically brought out the big guns and decided to eat animals again.

It's taking me some time to get used to, I mean this is my first day and all. Well I've got a few more days of this, 6 to be exact to see if this HPD is something that works.