I have changed my excesie routine since last week, and now I have taken up biking (in Portland,OR biking rocks) and I am atleast attempting 1-2 rides of 30 miles each week. I found that my dieting does not go alongwith my biking and during my first ride I practically crashed, so I am not so strict about dieting now Here
is something to consider:
Cardiovascular workouts do burn a few calories, but far fewer than you think. And the more cardio you do, the hungrier you feel. Not only does cardio fail to help you lose weight, but it kills -- it kills your time, your energy, your joints, and your motivation. You burn a few measly calories but then eat twice as many afterward. The result? Weight gain -- and lots of it
Increasing your cardio at this point will inhibit your ability to build lean muscle. Add that to your falling off the dieting wagon, and you're setting yourself up for a weight gain.
If I were you, I would do no more that 30 minutes of cardio 3 times a week. The focus of your training should be to build more muscle. While some cardio will help you become leaner, too much will cannibalize your muscle tissue and make it impossible for your muscles to grow. You might consider doing HIIT
rather than traditional LSD cardio - anyone who can cycle 30 miles several times a week has a good enough cardio base to do HIIT
As for diet:
1 - Try to keep the ratio of the three macronutrients (protein, carbs and fats) relatively close to each other. In other words, avoid lopsided diets where you're getting more than 40% of your calories from one of the three and less than 20% of your calories from another.
2 - Do NOT eat products made of refined carbs (white sugar, white flour, white rice, ect). Pizza and Mickey D's fall in that category. Eat only whole grain products
3 - Don't be fat phobic - just be careful of which fats you eat. Nuts and seeds, avocados, olive, canola, coconut and palm oils and eggs are all good fat sources. The best sources are fatty fish, which are high in omega 3 fatty acids, but you said that you were a vegetarian. Flax seeds and walnuts also have omega 3s, but they are the short chain ALA rather than the more beneficial long chain EPA and DHA
4 - Most importantly, CALORIES COUNT
! Just because you're working out, don't get the idea that you don't have to watch what you eat. If you take in more calories than you burn off, you'll gain weight no matter how active you are.