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From:	Kev (71.224.139.26)
Subject:	Diet help for a cyclist and transitioning to LFRV
Date:	August 26, 2012 at 10:26 pm PST

I'm a cyclist and I am pretty dedicated to my training. I spend about 4 days of the
week riding, covering around 150-200 miles. I've read 811 a few times now and
it all makes sense to me, and I'm pretty much low fat until it comes to training
(clif bars, gels) etc. I started cycling this summer after a long hiatus and a return
to around the 180 mark. I'm 5'8 160 now, after 2 months of solid cycling and
not much of a diet change. I am lost, and a tad bit stressed out because I have
no meal plan to follow. I pretty much eat whatever I want, whenever I want it.
Low fat of course, a lot of rice, pasta, bananas, watermelon... but regardless,
food seems to just like to stay with me as opposed to other folks. I'm 5'8 160
and I would prefer to be in the 130's, mostly to be better at my sport. I am
racing my first crit in late September, and though getting to 130 in a month is
unrealistic, dropping any would really help. So my question is, I burn around
8,000 calories a week and have flatlined at 160 for a couple weeks now, and I
know it's because of lack of discipline and a well rounded diet. How large should
my deficit be? What foods should I eat and how many calories of the food should
my three meals be around? Thanks for the help.

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