Age: 49
Occupation: Truck Driver
Hometown: Dayton, Ohio
Start Weight: 282 pounds
End Weight: 210 pounds
Time Cycling: 1.5 years


For years, I had promised myself that I would get healthy and lose weight. But when a routine physical with my doctor revealed to me that I was pre-diabetic, had high blood pressure, and my liver enzymes were elevated, I knew I really needed to do something. On top of that, my weight had also ballooned to 285 pounds. Hearing the doctor’s diagnosis was the final deciding factor in getting serious about my health.

As a truck driver, I led a sedentary lifestyle. Pair that with a diet full of fast food, red meat, and processed foods, and it all led to many health issues. I had been eating like a teenager for almost 30 years.

It was uncomfortable for me to be active at 285 pounds. I always enjoyed riding a bicycle in my youth, so I sought some advice from some shops on the best bike for me to start riding. The general advice was to start with an upright comfort bike, especially considering my weight and fitness level at the time. Physically, I couldn’t ride a road bike.

I rode the comfort bike for approximately six months. Once I began to lose weight and gain fitness, I bought an entry-level road bike. Now, I ride a carbon race bike, and I try to ride at least three times a week around 50K each ride. I also complete a 100K ride on the weekend.

cycling weight loss randy salyer

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While I don’t really consider myself to be on a diet, I’ve completely cut out soda and only drink unsweetened tea, black coffee, and water. In other areas, I’ve limited my intake of red meat, sugar, and white flour. Aside from those changes, my most significant dietary change has been my portion control. I still eat pizza, occasionally, but instead of eating a whole large pie, I’ll have a slice or two. Now, it’s all about eating smart, nutritionally balanced meals. My meals typically look like this:

  • Breakfast: two cups of oatmeal with either a tablespoon of honey or brown sugar, a poached egg, two slices of turkey bacon, and black coffee
  • Lunch: 4 ounces of lean meat (chicken or salmon), a green vegetable, and a cup of low-fat cottage cheese
  • Dinner: Pretty much a repeat of lunch, but slightly larger portions
  • Snacks: banana, apple, or cup of vanilla Greek yogurt, eaten between meals

    Continuing to improve my health and fitness motivates me. My determination and revamping my dietary habits have helped me get to where I am today. In the future, I hope to lose another 30 pounds and keep riding.

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