26 years old, 160 lb, roughly 20% body fat.
I eat a pretty normal vegetarian diet. I avoid soda, fruit juice, anything with sugar. Maybe one can of soda or a candy bar per week at the most. I do eat quite a bit of cheese though, so definitely getting some fat from that. I'm not sure how many calories I get per day, but I would estimate somewhere around 2500. I try and eat carrots, broccoli, spinach, and kale every day. I usually eat quite a bit of peanut butter toast, always on whole wheat bread, eggs, and greek yogurt.
I also ride my bike every day. I have a bike computer to keep track, and it comes out to 5 miles per day for the past four months, every single day. I usually bike at 12-15 mph. Sometimes up to 20 mph on flat ground.
I'm not really noticing any fat loss, but my quads are huge now. My main goal is fat loss though. How much do I need to increase my cardio? Should I bike 10 miles per day, or should I do jogging as well? Is biking really cardio? It sort of feels like weight training just for my legs. Do I need to cut cheese out altogether? How much should I cut out in terms of calories? If I do cut calories out, is it normal to feel hungry all the time?
Wow!! Thank you so much to everyone who responded. I've been keeping very careful track of all my calories. Juice has way more calories than I thought possible. Time to switch to decaf tea. (Caffine makes me feel sick) And I didn't know how much an ounce of cheese was, I had to weigh it out, haha! Today I ate 1800 calories, and added 20 minutes of jogging to my fitness routine. I figure biking 20 minutes at 15 mph is about 200 calories burned, so I am shooting for a daily "deficit" of 600 calories. I'll eat 1800 calories, jog for 200, and bike for 200 more. That way I am 4200 calories short per week, which I am guessing is around 1.25 lbs lost per week. I'm also adding in: 100 push ups per day, 10 pull ups, 10 chin ups, and if possible, doing weight training at the gym 3 days a week. I know it's not cardio, but I'm bound to burn some calories with that extra exercise.
My only question now: will I be losing purely fat? Or some muscle with that fat as well?
Thanks again folks! Now it's just a matter of sticking to my routine.