dz_nuzz

Have realized I need to basically starve myself to lose weight. No more dinner.

hubcyclist

I'm finally down in the 150's (157 today, 2 off of my target) after weighing 170 for the better part of the year. had to cut back on the peanut butter and dunkin stuff and all this misc snacking to make it happen. Although I do drink a lot of lattes (homemade with my espresso machine), I had 3 double shot lattes today, it helps take my mind off eating so much haha.

mike868y

that's a dangerous road my friend.

dz_nuzz

One I know better than most.

furiousferret

I eat great 20 out of 21 meals. That one meal kills me. That one meal was 4 pieces of pizza and 2 pieces of cake at my father in laws birthday party last night. When I tell myself its going to be a cheat meal, I tend to go too far. Once I start cycling again I should be able to weather those days but for now.

What worked for me in the past is to avoid junk food and eat 3 meals a day, minimum 450 calories and no higher than 600 (unless I need the calories for training, then no higher than 1000).

tetonrider

IME most folks don't realize (a) how many calories they are actually eating and (b) that their resting metabolism/base calories used at rest is lower than they think.

tracking what you actually week for a cycle (maybe a week) -- like, EVERYTHING -- can be eye-opening. yes, even that handful of chips or nuts. that stuff adds up.

some will argue that a calorie is a calorie, but i know for my own purposes based on what i actually eat, the # of calories i can take in (outside of workouts) without gaining weight is way lower than any online calculators or resources would tell me.

also, if you've lost weight before it can permanently lower your metabolism -- and it doesn't return to where it was even if you gain back the weight. sad but true.

dz_nuzz

All valid points, many of which I have tried before. I need to just find my own strategy and stick to it. Multiple smaller meals never worked because then I deal with cravings all day, just need to figure out my own thing to work on this off-season.

tetonrider

yep--the best plan is the one you stick to. best to view it as a lifestyle change vs a diet.

nutrition is interesting to me because, while there are some basic rules, what people respond to is SO individual. i don't think the many-small-meals thing is magic for staving off cravings. however, timing of proteins, i've found, seems to work well for many people.

Enthalpic

The many-small-meals idea may have other disadvantages. Food intake signals mTOR to start making new cellular stuff, which is generally good for athletes, but also stops autophagy which cleans/recycles cellular waste (FYI autophagy research won this years Nobel in medicine). Prolonged periods without significant autophagy is theorized to be a primary driver of the aging process. I suspect that -given equal calorie content- that food given as boluses is healthier than "trickled in" food so that you go through clear periods of anabolism and catabolism instead of always being in some sort of half-way state.

dz_nuzz

That is interesting. I have heard of carbohydrate timing, but what is / how is protein timing accomplished?

Heathpack 

I'm not sure what he's getting at but for me personally, workouts make me very hungry. EXCEPT when I consume a pro/carb recovery drink immediately post workout. That resets my hunger to normal. It's the key to weight loss for me.

I use a protein dose of 0.3-0.4 gram/kg body weight. With 2-3x that amount in carbs. My drinks are around 300ish cal.

I lost 10 pounds last year without losing power. You just have to really pay attention to nutrition but the whole thing is doable.

Wylde06

I have such a hard time with recovery drinks...I cant process that many carbs without my sugar going through the roof. And depending on what kind of workout I did, it might already be high..which makes eating carbs after a workout even harder for me.

gsteinb

big glass of chocolate milk after I train around 9am
big bowl of oatmeal / fruit / yogurt at 11:30 or 12:00
a snack around 3:00 if I'm hungry, frequently some hard boiled eggs
dinner.

Ygduf

My routine with babies has me sleeping at 8:30 pm. I generally eat 2 hard boiled eggs after my 200kj ride to work. Do 800-1600 kjs on my lunch ride, eat about 1000cal between 2pm and 5pm. Fruit for carbs and salad with chicken for protein and fiber.

I remain in calorie deficit all day until we put babies to sleep at 7pm. Then I eat like a hog from 7-8:30 when I go to bed.

I have MFP set at 1600cal/day + kj burned. If I come in under I lose weight. If I get up and eat middle of the night I do not lose or gain.

Down about 6 lbs over last 2 months. Climbing better than ever.

I think the fasting/deficit during the day is working. That and nicotine gum.

gsteinb

I'll show you mine, if you show me yours



belly, that is

furiousferret

...plus if you drink it 30 minutes after it doesn't count.

Ygduf

tomorrow, I need to dehydrate again!

tetonrider

check this out:
Screen Shot 2016-10-08 at 10.29.30 PM.jpg

mollusk

Tonight I am making Pork Chops au Poivre and the balsamic and port reduction posted on Food52 to drizzle on steamed broccoli. (It's good!) Also making some lightly smashed red-skinned potatoes with butter and flat leaf parsley.

Ygduf

drinking salt water is brilliant. hadn't thought of it. Sounds good for the kidneys too.

Enthalpic

I think they mean soaking in hot brine until you become pickled. You lose water weight and become delicious.

mollusk

It's got electrolytes!

tetonrider

the ad looks very professional; must be proven true & safe.

TexMac

Todays Meal:

Before getting on bike: 1 banana and a bowl of blue almonds - 26 miles commute to work

breakfast- two scrambled eggs, two wheat toast breads slices

Snack - protein powder with water, 1 small apple, a few smoked almonds

lunch - lentils soup & white rice

Snack - banana & a handful almonds

Commute back: 26 miles (water)

Dinner - Grilled chicken, lentils and white rice

at 165 lbs..need to get 160 by Jan. Any input is welcome

dz_nuzz

Been trying to stick to a chicken, eggs and veggies diet. Apparently it has been working and I just saw under 160 (Post-ride, pre-ride was above).

@TexMac : I don't have any good suggestions. I have found that trying to get most of my starches from potatoes better than getting them from rice or beans to be helpful. Lower calorie density. Also, cooking a bunch of onions is another nice way to get some low calorie density carbs. Helps that I love onions though.

But it sounds like you are on the right track? It seems like your diet would get you down another 5 in a month + 1 week.