A decent Diet

That's fairly awful, to be honest.
Instead of weetabix, have: bacon, ham, eggs (preferably eggs), fruit, some crunchy veg I like too. Sparingly, have whole wheat foods. Couple of slices of browd bread, with butter, peanut butter (fine!). Omelettes are excellent to combine this rubbish.

Lunch: Protein!. Protein here is meat or eggs, really. Could be fish, pork chops, whatever, anything meaty and filling. Lots of green veg, too .Cooked or uncooked, whatever you prefer. Broccoli is king, celery, peas, beans, anything of that ilk. Avoid large quantities of potatoes, rice, pasta, white bread. Don't have them at all at lunch time, or any time you're not working out. Carbohydrates are best taken in within about 45 minutes of some good exercise, otherwise they just make you fat most of the time. Cheese is good too, if you like your cheese - personally I don't.

Dinner. Again, meat! Here you can have your tuna sandwich, with a big salad. Green veg, leafy veg, whatever you like. Carrots, sure. Pineapple, I kill you, whatever!

General guidelines, my friend - have fewer carbs in your diet, they make you fat. Have more lean meat, and eggs are excellent if you like them. I make myself have them because they do you a power of good as a male especially.

That's a lot of running and biking you're doing, you shouldn't be having weight problems. But oh look, a carb based diet! That's where the problem lies, my good sir. Have some more meat in your diet, and all your dreams will come true.

By all means have some carbohydrates, pasta or rice, whatever! But make sure it's either after an intense workout (possibly make a few days a week more intense workout days and pig out on these foods if you like), or limited throughout the week. Not 3 times a day.
Whenever you exercise hard, you're "allowed" carbs. When you don't, try to avoid them and prefer meat and vegetables, fruit.
And of course, avoid pre-made anything. Such as! Weetabix, ready sauces (most of the time, some are ok, some are full of crap), ready salad dressing (again, if you make your own, no worries as long as you don't add a load of **** on it).

Hope this helps, my soon to be lean friend.

 

If you don't eat enough (unless your a 6 year old girl, your don't) your body will go into starvation mode, slowing down your metabolism and hanging on to every bit of fat it can. It's the same process which prevents you starving to death if you get lost somewhere and your body doesn't know when its next meal will be.

To lose weight you have to gradually decrease calories.

 

Mr. Small:

-what's your beef with Weetabix?

-do you have your eggs whole, or only the egg white?

-Carbs: before exercise, after exercise, or both?

 

My 2 Cents

Diet Routine:

Start your day off with oatmeal, eggs, yogurt, and a multivitamin.

Peanut Butter or Tuna fish are great for your lunch.

Dinner should be a healthy high-protein food like lean steak/fish/chicken, with at least 2 sides of vegetables (at least one of them being green). I agree with mr.small that broccoli tops everything in the green category.

Snack on fruits & nuts throughout the day in between meals. Feel free to add a post-workout protein shake if you'd like.

Workout Routine:

I would keep the bike-ride 5 days a week as it's kind of low-intensity. Then I would incorporate this into your routine.

morning: (M/W/F) 30-Minute Runs. Don't worry about the mile count. There's no need to run for 45 minutes, unless you're training for a 12 round fight, and no need to run 60 minutes, unless you're training fro a 15 round fight.

morning: (T/T/S): Sprint-Work or interval training using The Jump-Rope or a machine if you want.

night-time: Boxing & High-Rep Calisthenics.

 

It's some man made **** cereal, yo, full of sugar and other random stuff.

WHOLE!!!!! No reason at ALL to eat the egg white only. What, cholesterol? Dietary cholesterol is good for you. If you're not a competitive bodybuilder I think it's unimportant.

AFTER! Within 45 minutes is best best best.

Before exercise. if you HAVE to, make it earlier in the day, and limited amounts.

 

Do you recommend ANY of the boxed cereals at all?

 

They're ok but reeaaaaaaaaally not on a daily basis.
Cereal is a refined grain. If you tolerate carbohydrates you'll be fine. otherwise, avoid. simple as that.
Most people don't tolerate them, so don't bother.
man being on this planet for millions of years vs carbohydrates appearing in the diet in only the last 10,000 years or so - therefore we have not fully adapted to their processing.
Some people have adapted somewhat - the chinese, for example!
And we all know someone who eats cake and is ripped.
Those are carb tolerant people.
The rest of us, carbs make us drowsy after having them, and, over time, fat.
Simple test is, have a big bowl of carbs, then see if you feel great or drowsy. I feel like falling asleep.
Carbs should be targeted when our ability to process them is at its best, which is post workout.
i.e. our insulin sensitivity being high, this is after intense exercise (weights, sprints) and to a lesser extent light exercise (HARDCORE WALKING ON THE TREADMILL).
Certain dietary and supplementary bits can increase insulin sensitivity such as targeted carb intake, fish oil, a-la, alcar (whatever the **** that is.)
And for your previous egg question - carbs raise cholesterol, fat doesn't.
Basically carbs should be avoided 80% of the time.
Except cheat meals and post workout periods. Or refeed days depends how you structure your diet.
Now, the younger you are, or if you're on steroids, you tolerate carbs better.
Even if you are carb intolerant, you can, over time, make your metabolism and carb processing ability such that you can intake them daily.
Minimally processed carbs are also better than refined grains, such as sweet potatoes, dark rice etc.
Fruit is also counted as a carb but they are great and should be included in everyone's diet.
Also don't forget.. saturated fats are the testosterone regulator. Saturated fat being the fat you find on meat, skin, EGG YOLKS etc. So don't avoid that ****, it's good for you.

Lots of sugar in them too, the cereals.
Bran flakes was 70% sugar or something ridiculous and that really isn't even marketed as a tasty cereal.

 

just had this diet recommended to me, so i havnt tried it yet but a few ppl i know say it works.

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10 lbs fat - 3 days = Impossible

 

Yeah, you'd only be losing water, and probably muscle.

 

3500 cals in one pound of fat. 35,000 cals burned in 3 days? Thats a lot of sprints. :rofl