Diet Plan

A

Aaron

Petrolheads
I need to start training for a 300-400km cycle over 2 days in June, i need to get onto a good diet / nutrition plan starting from next week and help get rid of the xmas fat LOL

This will be my first time training for this distance plus ive been off the bike for months also, so its going to be a slow start.

Anyone able to offer some help or point me in the right direction to make a weekly plan with supplements if needed.
Maybe a good website that would have plans set out.

Thanks,
 
Hi Aaron first things first

400 km - approx 248 miles
300 km - approx 186 miles

Over 2 days both are hard but acheivable, what bike are you taking? (spec and model).
As regards to nutrician its hard to say depending on your BMI and lifestyle. Best advise is start eating carbs 48 hours before event... (carbs from wholegrain or brown rice/pasta e.t.c) ...during cycle ribena orange with a pinch of salt for energy drink during cycle for sugar boost and lost sodium..... :thumbsup:
 
This is the one im going to Try and follow.
I changed up some food, I couldn't eat 6eggs in the morn and some of the exercises to the gear i have here.
4 days it took to figure it out and just to do it now.


Grub

6.30am
1 pint of water
4 boiled eggs, 2 full and 2 just whites wit bit of salt.
2 slice of brown bread, no butter/ toasted
1 tea with skimmed milk

7.30am
Gold standard whey 2 scoops, Choc malt

10am
Tuna sandwich, no butter
Tea with skimmed milk
1 pint of water
1 Banana

1pm
Baked chicken breast 6oz/ Steak 6oz
Brown rice 1 cup
Veg 1 cup
1 pint of water

5pm
Gold standard whey 2 scoops, Choc malt

6pm Workout
2 pints of water

7.30pm
Tuna sandwich, no butter
Tea with skimmed milk
1 Banana
1 pint of water


Shopping weekly
28 eggs
2 loafs of brown bread
14 tea bags
42 pints of water
Gold standard whey, 28 scoops a week
4 breasts of chicken 6oz
3 steaks 6oz
Brown rice 7 cups
7 Veg cups
8 Tuna cans
2 Skimmed milk
14 Bananas
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Day 1 & 4 / Legs / 54min

1. Tri-set 3min
Dumbbell Rear Lunge-1set of 1min http://www.bodybuilding.com/exercises/main/popup/name/dumbbell-rear-lunge

Dumbbell Lunges-1set of 1min
http://www.bodybuilding.com/exercises/main/popup/name/dumbbell-lunges

Barbell Side Split Squat- 1set of 1min http://www.bodybuilding.com/exercises/main/popup/name/barbell-side-split-squat


2. Cardio 9min / 30-45 sec high intensity
Running in place-3min
Jumping jacks-3min
Mountain climbers-3min


3. Working sets 5min
Leg Extensions-2sets of 20 tempo 3-3-3-5min
http://www.bodybuilding.com/exercises/main/popup/name/leg-extensions


4. Tri-set 12min
Barbell Squat-2sets of 2min max reps-5min
http://www.bodybuilding.com/exercises/main/popup/name/smith-machine-squat

Barbell Lunge-2sets of 2min max reps-5min
http://www.bodybuilding.com/exercises/main/popup/name/barbell-lunge

Freehand Jump Squat-2sets of 2min max reps-5min
http://www.bodybuilding.com/exercises/main/popup/name/freehand-jump-squat


5. Tri-set 5min
Single Leg Standing Calf Raises-2sets of 50 reps
http://www.bodybuilding.com/exercises/main/popup/name/standing-calf-raises


6. Abs 20min
Situps-20min

------------------------------------------------------------------------------------



Day 2 Chest / Triceps / 1h-36m

1. Set-10min
Barbell Flat Bench Press-4set of 10-5min http://www.bodybuilding.com/exercises/main/popup/name/barbell-bench-press-medium-grip

Pushups (inner, middle and outer hand placement)-2 sets each to failure-5min


2. Superset-6min
Barbell Angle Up Bench Press-2sets for 1min-3min
http://www.bodybuilding.com/exercises/main/popup/name/barbell-incline-bench-press-medium-grip

Dumbbell Flyes-2sets for 1min-3min
http://www.bodybuilding.com/exercises/main/popup/name/dumbbell-flyes


3. Cardio 10min / 30-45 sec high intensity
Running in place-3min
Jumping jacks-3min
Mountain climbers-3min


4. Set-10min
Barbell Angle Down Bench Press-4set of 10reps-5min
http://www.bodybuilding.com/exercises/main/popup/name/decline-barbell-bench-press

Flat Bench Cable Flyes-4set of 8reps-Use rowing machine sideways-5min
http://www.bodybuilding.com/exercises/main/popup/name/flat-bench-cable-flyes


5. Giant Set-50min
Triceps Pushdown-3set of 10reps-each side-use rower-5min
http://www.bodybuilding.com/exercises/main/popup/name/triceps-pushdown-rope-attachment

Standing Dumbbell Triceps Extension-3set of 20reps, tempo 2-3-2-use rowing-10min
http://www.bodybuilding.com/exercises/main/popup/name/standing-dumbbell-triceps-extension

Lying Triceps Press-3set of 20reps, 5min use light weights
http://www.bodybuilding.com/exercises/main/popup/name/lying-triceps-press

Tricep Dumbbell Kickback-3sets of 20reps, tempo 2-3-2-5min
http://www.bodybuilding.com/exercises/main/popup/name/tricep-dumbbell-kickback

Bench Dips-3sets of 100reps-20min
http://www.bodybuilding.com/exercises/main/popup/name/bench-dips


6. Cardio 10min / 30-45 sec high intensity
Running in place-3min
Jumping jacks-3min
Mountain climbers-3min

----------------------------------------------------------------------------------------------------------


Day 3 Back / Biceps / 1h-37m

1. Superset-14min
Seated Cable Rows-2sets of 10reps, tempo 3-3-3-3min
http://www.bodybuilding.com/exercises/main/popup/name/seated-cable-rows

Straight-Arm Pulldown-1set of 1min max reps-1min
http://www.bodybuilding.com/exercises/main/popup/name/straight-arm-pulldown

Rowing machine reverse pull-4sets of 10reps-each side-10min
http://www.bodybuilding.com/exercises/main/popup/name/wide-grip-lat-pulldown


2. Cardio 19min / 30-45 sec high intensity
Running in place-3min
Jumping jacks-3min
Mountain climbers-3min


3. Superset-6min
Face Pull-2sets of 1min reps-3min
http://www.bodybuilding.com/exercises/main/popup/name/face-pull

Smith Machine Bent Over Row-2 sets of 1 min max reps-3min
http://www.bodybuilding.com/exercises/main/popup/name/smith-machine-bent-over-row


4. Giant Set-28min
Preacher Curl-3sets of 20reps-7min
http://www.bodybuilding.com/exercises/main/popup/name/preacher-curl

Incline Dumbbell Curl-3sets of 20reps, tempo 2-3-2-7min
http://www.bodybuilding.com/exercises/main/popup/name/incline-dumbbell-curl

Hammer Curls-3 sets of 20reps-7min
http://www.bodybuilding.com/exercises/main/popup/name/hammer-curls

Concentration Curls-3sets of 20reps, tempo 2-3-2-each side-7min
http://www.bodybuilding.com/exercises/main/popup/name/concentration-curls


5. Cardio 10min / 30-45 sec high intensity
Running in place-3min
Jumping jacks-3min
Mountain climbers-3min


6. Abs-20min
Sit ups-20min

--------------------------------------------------------------------------------------

Day 4, Same as Day 1

-----------------------------------------------------------------------------------------



Day 5-(Ment to be a rest day) 40min

1. Cardio 10min / 30-45 sec high intensity
Running in place-3min
Jumping jacks-3min
Mountain climbers-3min


2. Abs 20min
Situps-20min


3. Cardio 10min / 30-45 sec high intensity
Running in place-3min
Jumping jacks-3min
Mountain climbers-3min

---------------------------------------------------------------------------------------------


Day 6 / Shoulders / Traps / Forearms / 1h-20min

1. Superset-6min
Dumbbell Press-2sets of 10reps, tempo 2-3-2-3min
http://www.bodybuilding.com/exercises/main/popup/name/arnold-dumbbell-press

Seated Bent-Over Rear Delt Raise-2 sets of 1min max reps-3min
http://www.bodybuilding.com/exercises/main/popup/name/seated-bent-over-rear-delt-raise


2. Working Set-5min
Seated Barbell Military Press-4sets of 10reps-5min
http://www.bodybuilding.com/exercises/main/popup/name/seated-barbell-military-press


3. Cardio 10min / 30-45 sec high intensity
Running in place-3min
Jumping jacks-3min
Mountain climbers-3min


4. Superset-15min
Barbell Shrug-2sets of 1 min max reps-5min
Barbell Shrug-2 rest pause sets of 10 reps, 15 sec pause-5min
Barbell Shrug-2 drop sets of 12 reps-5min
http://www.bodybuilding.com/exercises/main/popup/name/barbell-shrug


5. Superset-14min
Seated Bent-Over Rear Delt Raise-3sets of 20reps-7min
http://www.bodybuilding.com/exercises/main/popup/name/seated-bent-over-rear-delt-raise

Dumbbell Lying Rear Lateral Raise-3sets of 20reps, tempo 2-3-2-7min
http://www.bodybuilding.com/exercises/main/popup/name/dumbbell-lying-rear-lateral-raise


6. Superset-15min
Dumbbell Lying Rear Lateral Raise-3sets of 50reps-10min
http://www.bodybuilding.com/exercises/main/popup/name/dumbbell-lying-rear-lateral-raise

Palms-Up Dumbbell Wrist Curl Over A Bench-3sets of 15reps, tempo 2-3-2-5min
http://www.bodybuilding.com/exercises/main/popup/name/palms-up-dumbbell-wrist-curl-over-a-bench


7. Cardio 15min / 30-45 sec high intensity
Running in place-5 min
Jumping jacks-5 min
Mountain climbers-5 min

----------------------------------------------------------------------------------------

Day 7 Rest
 
Hey Aaron best of luck with the cycle. From ur earlier posts u mentioned that u have cycled a fair it it. It's all about putting the miles in on the bike leading up to the event. While some gym work will be essential the main focus will be building up ur hours on the bike. Be careful of the energy drinks u use during ur cycle as there loaded with sugar and that's not very helpful when trying to shift a few pounds. As regards nutrition, preparation is the hardest part. Having the proper food made and ready to eat when you need it is the key. Cut out rice, potatos, eggs, chips and pasta and most sauces and the Xmas weight wont be long disappearing. Always be a day ahead with ur food. Have tomorrows food ready to make today so there will be no need to snack on unhealthy food if you get hungry. U never mentioned if you are taking any protein shakes. There will be of huge benifit to you. Have one in the morning and a recovery shake after training. These will also help with muscle soreness. USN and Kineticia are probably the best taste wise in my opinion. Kinetica whey protein or complete may suit your needs. Rest will be very important. If you are training 5 days a week then 2 days rest in that period are as important as your training days. Once again best of luck with the cycle. Will be a brilliant achievement once you have it done.
 
A lad in my job sells sport nutrition Whey protein for €35. It's a hugh tube and comes in a few different flavors if your interested in getting some. I start a diet myself two weeks ago and take this three times a day between meals and have lost a stone already.

Best of luck.
 
Thanks for the replys.

@ patrick: i dont take any shakes, but will look into the one you suggested in awhile, i use to do about 250km per week on the bike with 1 long cycle of about 70km on sundays until about 4/5months ago as i had to stop due to injuries. Starting workouts tomorrow with a friend with light weights. Im finding the hardest part is actually putting a day to day food plan together.

@ dohc_turbo: thanks there is alot there gonna make a cup and read through it all. thanks.
 
Small portion of meat to a big portion of veg. Alot of diets are very general but not specIfic to your needs and requirements. With that amount of cycling I wud advise 1 to 2 protein shakes per day. Alot of protein is very beneficial to training and your body. Also look into a good multivitamin and fish oil for you joints. It may seem like alot but they do last a good while. Stay away from Holland and Barrett there the worst I have come across. Also alot of people say not to eat after 8pm but if your training hard don't starve your body all night. Have a small snack an hour or 2 before bedtime. Any other questions just ask and I will do my best to help ya out.
 
thanks patrick you been a great help. I ordered the Kinetic Whey Protein today and i already take Seven seas Cold Liver oil with Omega-3 & Vitamin D and i also take Glucosamine.

I friend lend me some protein until mine arrives, he told me it maybe a good idea to buy L-glutamine and put a 5g scoop into each shake. is that something i should think about? i must do some reading up on L-Glutamine never heard of it before.

This would be my normal day to day routine with 1-2 days rest and one long cycle of 60-70km on sunday.

I normally get up at 6:30 - warm up then go spinning or out on the road for about 30+km on the week day mornings, when i get back i eat breakfast then go get ready for work - i get home from work at 6:30 and i either go back out for another 30km or do some light spinning. Then on sunday i would done between 60-100kmn depends on where the group cycle goes.

Ive gone off dohc_turbo plan a wee bit. will throw in a shake about a 9-9:30, snack around 11am ish. I go home for lunch at 2 and cook something another shake around 5-5:30 before i start again around 6:30pm and eat around 8 ish .

gonna give it a try this week and see how i get on. gonna be a huge shock to the system, as i have been off the bike for about 3months due to injuries so i will ease it in but it will be a nice challenge. Looking forward to it and getting back into a good routine i really let myself slip over xmas this year.
 
Ya sounds good. It's all about tailoring it to yourself and see what works for you. I would try to eat something light first thing in the morning. Having ate nothing all night your body will have fasted. Even a chicken fillet will do just to get your metabolism kick started in the mornings. I don't use the l-gutamine myself as I don't find any benifit to my requirements. That's not to say it won't suit you so maybe leave it for the 1st week or 2 and gradually introduce it to see do you find any benifits. The first few days are the worst back so best of luck with it.
 
@DOHC - Should you not be cutting out the bread?? That'l just sit in your stomach and absorb all fluids that you take in, leaving you as constipated as fook and looking your having bread 3-4 times a day, that's 2 slices each time, so looking at half a loaf a day. You'd want a cup of ex lax with that. I'm not messing around or anything,

EDIT: Didn't realise it was siet plan


Best of luck with it and let us know how you get on.
John
 
Bread is like fags to me, I cant do without, id go crazy :smile:
Id eat a loaf or more easy a day.

I changed the 10am to that because it was meant to be the same as 1pm.
And i couldnt eat that much (I could :smile:) if i was working that would kill me with heartburn for the rest of the day.
Itl probably be toasted and with cheese aswell :icon_grin:

Im going to try and follow it, just a guideline and stay away from the junk food.
Which wont be easy if i pass this interview tomorrow.
 
2 slices is abit much for me each time. i'll be using only one slice of bread per day if i can leave it out im going too.

But im abit like dohc_turbo i love my bread. i will ease the bread out over a 1-2 weeks :) for the amount of cycling im going to be doing per day 1 slice of breard isnt going to have much effect.
 
Well start the plan Monday, its going well don't feel hungry during the day and still have lots of energy for cycling. So far so good and i have lost 2.9KG
 
thanks Patrick, just gearing up to go out for a cycling, not the nicest weather is west cork. the rain is bloody ice cold.
 
well thats week 1 down and total weight lose was 4.4KG. I know week 2 wont be as high as that, but it sure does give you a drive to keep it up.
 
4.4kg in a week :eek7: .. Thats some going, nearly 10lbs!! I lost 1.7kgs last week but maybe I'll try that diet plan above now instead, ha ha :smile:
 
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