Oct 04, 2013 at 02:52 PM
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Weight Loss Discussion
Oct 04, 2013 at 04:34 PM
Re: efficiency/inefficiency...
I lost somewhere between 12-15 lbs between April and July (and saw my performance deteriorate) thanks to complete nutritional ignorance. My training intensified but my diet remained the same and even got cleaner (hard to have a drink with dinner when you have to be up at 5am, easy to say no to ice cream and yes to cottage cheese when you know it'll help those aching quads).
Feeling shitty, I started seeing a nutritionist in August and used the app that Paige mentioned (LoseIt) to track calories and exercise. Turns out I'd been running a deficit that should have been taking 3 lbs/wk off of me, but since my scale hadn't budged in weeks, I didn't realize how efficient my body had become at using its meager fuel supply. I upped my caloric intake and actually lost about 5 more lbs.
My winter goal is weight maintenance and strength training. I'll let you guys know how I screw that up.
</ After School Special>
Oct 04, 2013 at 05:47 PM
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Oct 04, 2013 at 07:12 PM
This is a topic for the winter clothing/gear thread. Though there might be fewer opinions there.Gwynna Smith said:Good luck with winter maintenance. I feel like I need BMX gear to get me through the battleground of Nov and Dec...
Oct 04, 2013 at 10:54 PM
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Oct 06, 2013 at 04:52 AM
Bad experiments... if one's metabolic rate drops and you're consuming energy than that which is going out, then you don't have an energy deficit. Either factor in the metabolic drop, or better, do carb refeeds (with good quality carbs) periodically to increase the metabolic rate.Jules said:The rationale is backed up by experimental results. Basically calorie reduction can result in a change in metabolic rate, so you eat less and as a result burn less.eragot said:Hire can consuming less than you output possibly not lead to weight loss?I'm not going to paraphrase the work well here, but you read more than most, so grab a copy and see for yourself.
www.bodyrecomposition.com can help.
Oct 06, 2013 at 05:39 AM
Marc Bertucco said:
Let me add a real world example here...anyone ever ride with Owens? He loves to complain about being fat (which he is not, far from it and if any of my >16% body fat brothers are riding with him when he starts such talk, you have my permission to dope slap him), but when the road tilts up he dusts plenty of lighter riders. PLENTY.
But Owens doesn't dust me and I still get dropped in hilly races. No offense there Jeff -I like getting dropped with you cause you're cool, especially when I imagine you're in the latest Rapha threads.
And I've only been riding twice a week for 7 weeks (skipped a week before that), one 2 hr motoring ride and one 5-6 hr fat burner. These are very high-quality rides/miles and my Warrior diet delivers high-quality food at times that work for me --foraging on very low-carb during the morning and afternoon, a proper supper in the evening --still low-carb. I do eat some ice cream or some other sugary goodness after rides when I feel I need to refeed to stimulate anabolic goings-on, but only averaging one significant refeed per week (and my refeed is only about 150-200g of carbs, pretty moderate). I even eat a cookie at work now and again. It's not super strict, but I keep the energy deficit going most of the week. Oh, and I've been doing the first half of both rides in a rather fasted state --just experimenting with that.
Key weight-loss tip: don't reward yourself with food. I did that for so long --oh, if I ride 3 hours hard and equal or best those seven segments, I get a red velvet cupcake for each segment! Well, not that excessive, but not terribly far off. In some way I was constantly planning and scheming food rewards which gets the dopamine flowing at flood stage and I just over-consumed constantly. I've stopped doing that so much --only one reward meal a week and I don't play it up nearly as much.
My weight bracket is currently at 159-162lbs (down from 168-171 five weeks ago). I've surely lost some power given 2 day/wk training and a lot of intermittent fasting, but my Mt Tabor hill test confirms I am nevertheless faster than I was previously (I was in good shape on the previous PR as well, just heavier).
It's true that the power-to-weight in a 35 mile park race doesn't necessarily factor in very much. But a 2-3 hr hilly affair --well, it's very significant. Whether this will pan-out for me where it counts, in a race, I don't know. I'll see in Spring.
If you want to climb faster, lose fat and monitor your performance. It's not *that* hard. If your times are significantly slower over-time, then try another eating and/or training plan. Joe Friel is a great guide on this. Follow his advice on you'll get lighter and go faster (uphill anyhow).
Oct 06, 2013 at 05:58 AM
BTW: I haven't been hellbent on dropping weight quickly. Rather I was going bananas thinking about what pastry I was going eat next, so I just stopped eating that stuff. I only eat fruit and/or veggie most mornings* and afternoons because if I sit down to a proper meal, I want to eat a lot and get pissy if I don't get to eat a lot. So, yes, I have eating problems. Fortunately, on this 2nd experiment with my own version of the Warrior meets Caveman diet, I am feeling quite committed to it (and it's comfortable). Anyhow, the weight has just dropped pretty quickly.
*breakfast is most often a little grassfed butter and coconut oil with my coffee. The veggie and fruit, and even occasional small bits of protein come later in the morning and afternoon.
Oct 08, 2013 at 02:36 PM
For those of you who are attempting some fat loss, you may run into a situation wherein you are going at an energy deficit but you've stopped losing weight --it could be the metabolic rate drop that Jules mentioned above, but if you're quite sure you're still running a deficit, then it could be an encounter with "squishy fat". I think this was happening to me about 2 weeks into my diet, after losing a few pounds, I gained a bit while still eating at a deficit. My metabolic rate was still up cause my resting HR, general feeling/energy levels, etc. were spot-on. I figured it might be water retention, but since I had not eaten a ton of salt, I was wondering what -physiologically- was going-on. After reading Lyle's thoughts on this squishy fat concept, I just stayed the course on my diet and sure enough, 2 days later... whoosh! 3lbs. dropped off (mean daily avg weight) and I was at a new, steady weight bracket.
Oct 08, 2013 at 09:40 PM
Does anyone have a nutritionist they have seen or recommend? Ive been having a hard time keeping weight on, and wanted to try out an eating plan in attempt to regain some lbs.
Oct 09, 2013 at 12:46 AM
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Oct 09, 2013 at 12:49 AM
Incredibly, we have a thread for such details. Feel free to post away...
Oct 09, 2013 at 12:53 AM
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Oct 09, 2013 at 12:59 AM
No sorry! I had to dig for it myself...Gwynna Smith said:Sorry!
Oct 09, 2013 at 01:06 AM
Incredibly, we have a thread for such details. Feel free to post away...Apologies Jules!
Oct 09, 2013 at 01:07 AM
Thanks! Will pm you!I know a nutritionist (or dietician? I don't know!) who is a cyclist herself and works with cyclists and other athletes. Her name is Reyna Franco. I've never worked with her directly, but I attended one of her talks and was happy with what I heard, and I heard good things from one guy I know who did work with her. Shoot me a PM if you want her info.Jeff Apruzzese said:Does anyone have a nutritionist they have seen or recommend? Ive been having a hard time keeping weight on, and wanted to try out an eating plan in attempt to regain some lbs.
Oct 09, 2013 at 01:57 AM
Hey, uhm....Nurse Marc checking in here. If anyone is gaining or losing weight at rapid rates, this could be a sign of medical problems. Consider checking in with your doctor too.
Oct 09, 2013 at 02:00 AM
To the Cave with you Hotlist! The Cave!
Oct 09, 2013 at 12:58 PM
Ha, yeah, I should have clarified, that this is post seeing a dr, and everything coming back 100%
Hey, uhm....Nurse Marc checking in here. If anyone is gaining or losing weight at rapid rates, this could be a sign of medical problems. Consider checking in with your doctor too.
Oct 10, 2013 at 03:45 AM
Hey all, here's a link that some of you might find useful
http://www.eatingdisorderhope.com/treatment-centers/new-york-ny
Oct 10, 2013 at 07:04 PM
Hi all, I know this might be a little off topic, but I need to assess my current body fat percentage. Are there accurate scales out there that you would recommend or any DIY techniques or is it better to go to a sports clinic and get checked there.
TX, M
Oct 10, 2013 at 07:18 PM
Oct 11, 2013 at 02:24 PM
I don't think Tanita is accurate. I even called them, literally, to ask about accuracy. the person answering the phone told me that if you're athletic, you need one of their scales that is for athletes to get close to an accurate reading. They also told me that the fat% numbers are off if you stand and measure first thing int he morning.
Oct 11, 2013 at 03:00 PM
i recommend my weight regulation specialists to anyone in need. their treatment is widely accessible throughout NYC; they will even do house calls while you watch TV! drs. benjamin and gerald.
Oct 11, 2013 at 03:06 PM
I should add that consistency is probably more important than accuracy. There, too, the scales have some issues, as I'm told htat hydration levels can affect the body fat readings.
That written, if you weigh yourself at the same time of day, and note hydration level, you probably can get a sense of cosistency.
Oct 11, 2013 at 03:44 PM
Most people will lose a lot of water overnight; all these body fat scales use electrical impedance to measure fat so you'll appear leaner to the algorithm if you are dehydrated.
I used to be pretty consistent morning (after I pee) and night right before bed to better understand the variations.
You can see below a pretty consistent pattern. FWIW I get about the same readings on withings vs tanita.
Most important thing is that the scale is internally consistent (a unit today is the same as a unit tomorrow and next week)
I'd also add that as someone who has focused on hilly races for a long time, I am consistently stronger & healthier (fewer colds) at the high end of my range which is about 5lbs over what I delusionally refer to as my "fighting weight"
Oct 11, 2013 at 03:48 PM
One last thing about the withings scale which I think is funny; it records everyone who steps on it; a couple of years ago we started seeing 19 pound readings when Sophie figured out how to stand on it, and I now know what the our cleaning lady weighs.
If you have two (or more) people in the same household who are close in weight you may have to spend some time online pushing measurements to their rightful owner; I notice for example that Sophie now has a handful of readings under her name that clearly belong to her little brother...
Talk about #modernlivingproblems, eh?
Oct 11, 2013 at 04:37 PM
Thanks all for the insight. My coach mentioned the Tanita scale but Withings sounds more consistent and accurate. I'll go ahead and make the investment.
Oct 11, 2013 at 06:01 PM
I can supply hilarious Withings stories upon request.
Oct 14, 2013 at 09:25 PM
http://www.amazon.com/Nutrition-Periodization-Athletes-Taking-Traditional/dp/1933503653/ref=sr_1_1?ie=UTF8&qid=1381785849&sr=8-1&keywords=nutrition+periodization+for+athletes
I heard this was a good book and I purchased it so I'll find out soon.