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Old 12-13-13, 09:13 AM   #1126
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They make an ointment for that...
Once you're smitten with rkwakster there is not ointment or meds that can break the spell...
It's kinda like cupid's arrow...
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Old 12-13-13, 12:35 PM   #1127
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I have a sinus cold so I was browsing new papers on upper respiratory tract infections and exercise. This paper reminded me of this thread so I though I would share.

http://www.ncbi.nlm.nih.gov/pubmed/24120932

They were looking at the effect of protein intake on a immune function during an over training block. I was surprised that their high-protein condition called for a whopping 3.0g/kg and there "moderate" protein control was 1.5g/kg. That's a lot of protein...

One author (Jeukendrup) literally wrote the Textbook on Sport Nutrition and High Performance Cycling.
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Old 12-14-13, 01:55 PM   #1128
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food log finally starting to pay off.

my second weekly pre-saturday ride weight was 176.6 lbs this morning. Down from 177.x last week, and down from around 184 in mid November.

True to form I lost no weight for a month and then 5lbs fell off and it's been a steady 1lb/week since. I won races last year at 178, and I'm stronger and leaner right now. It's a little early to be too hopeful, but I'm pushing that edge of hopeful.

First usac race with new team name on license is 1/1/14. 15 minute hillclimb. Am positioned about as well as I could be. - 1lb each of the next 2 weeks, then a week at maintenance rate to feel good on gameday would have me at all-time w/kg for the 15 minutes.
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Old 12-15-13, 06:46 PM   #1129
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Down another 2 pounds; still roughly 10 pounds off my goal weight. I lost my way and deviated my diet. The internet will tell you many strategies to lose weight, from paleo, to atkins, to starvation. People I have met in person that have lost weight all tell me the same thing; smaller portions, track your calories, cut sugars, and don't be afraid to starve before your next meal.

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food log finally starting to pay off.

my second weekly pre-saturday ride weight was 176.6 lbs this morning. Down from 177.x last week, and down from around 184 in mid November.

True to form I lost no weight for a month and then 5lbs fell off and it's been a steady 1lb/week since. I won races last year at 178, and I'm stronger and leaner right now. It's a little early to be too hopeful, but I'm pushing that edge of hopeful.

First usac race with new team name on license is 1/1/14. 15 minute hillclimb. Am positioned about as well as I could be. - 1lb each of the next 2 weeks, then a week at maintenance rate to feel good on gameday would have me at all-time w/kg for the 15 minutes.
I log almost every day, and have been off and on for years. It makes a huge difference. Most have no idea what's going in their mouths since a wholesome meal advertised on by the media is anywhere around 1200-2200 calories, people have a skewed image of what a proper meal looks like (its much smaller than on TV).
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Old 12-15-13, 06:48 PM   #1130
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about to do some cupcake intervals
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Old 12-15-13, 07:01 PM   #1131
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Down another 2 pounds; still roughly 10 pounds off my goal weight. I lost my way and deviated my diet. The internet will tell you many strategies to lose weight, from paleo, to atkins, to starvation. People I have met in person that have lost weight all tell me the same thing; smaller portions, track your calories, cut sugars, and don't be afraid to starve before your next meal.



I log almost every day, and have been off and on for years. It makes a huge difference. Most have no idea what's going in their mouths since a wholesome meal advertised on by the media is anywhere around 1200-2200 calories, people have a skewed image of what a proper meal looks like (its much smaller than on TV).

I totally agree. No special miracle diet out there. Eat smaller portions, work out more, and cut the booze. Burn more calories than you consume.
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Old 12-15-13, 08:21 PM   #1132
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I'm an anomaly, I've had more success losing weight this latest time than ever before, and I didn't give up beer. I do cut out a snack or cut back someplace else if I have it, but I'm doing better drinking it than I ever did not drinking it.
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Old 12-16-13, 09:21 AM   #1133
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Sounds like a couple of you guys are making solid progress for weight loss! Keep it up!
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Old 12-16-13, 12:41 PM   #1134
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Another anomaly over here - since Jan 2012 I have lost between 25 and 30 lbs. I have not had to resort to calorie counting, what I have done is change my eating habits. But in the end, that has accomplished the same thing - I eat fewer calories, and I burn more (structured training and all that).

Two key changes diet wise - I self consciously try to eat more fat, and related, I generally try to minimize starchy carbs. Like last night, we made a variant on Korean bibimbap, but I went easy on the rice and heavier on the veg/tempeh/kim chi/seaweed. More satiating, more nutritionally dense, and fewer calories. I am all over adding coconut oil to my morning oatmeal, and lots of avocados and nuts, that kind of thing.

Secondly, and this is the biggest one IMHO, is I have simply changed how I eat. I fill up my plate half full (compared to what I am used to), and I am free to go for seconds and thirds, but I make myself wait 5-10 minutes and have a drink of water before I take another portion. And crucially, I grew up eating until I felt full. I now eat until I am not hungry any more, then I stop eating. When before I occasionally over-ate at parties or restaurants, I now eat until I am full, and I stop, and it feels like a splurge because I am used to eating to satiation. When I used to chronically eat to fullness, a splurge often meant eating until I was downright uncomfortable (food coma at Thanksgiving, etc).

This last couple of years I have been re-learning how to interpret the sensations of hunger and satiation, and the upshot of it is, I don't feel any real sense of deprivation, weight is falling off, and I feel great. But for me the key has been learning the difference between satiation and fullness, and eating to satiation. Then stopping.
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Old 12-16-13, 08:49 PM   #1135
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Another anomaly over here - since Jan 2012 I have lost between 25 and 30 lbs. I have not had to resort to calorie counting, what I have done is change my eating habits. But in the end, that has accomplished the same thing - I eat fewer calories, and I burn more (structured training and all that).

Two key changes diet wise - I self consciously try to eat more fat, and related, I generally try to minimize starchy carbs. Like last night, we made a variant on Korean bibimbap, but I went easy on the rice and heavier on the veg/tempeh/kim chi/seaweed. More satiating, more nutritionally dense, and fewer calories. I am all over adding coconut oil to my morning oatmeal, and lots of avocados and nuts, that kind of thing.

Secondly, and this is the biggest one IMHO, is I have simply changed how I eat. I fill up my plate half full (compared to what I am used to), and I am free to go for seconds and thirds, but I make myself wait 5-10 minutes and have a drink of water before I take another portion. And crucially, I grew up eating until I felt full. I now eat until I am not hungry any more, then I stop eating. When before I occasionally over-ate at parties or restaurants, I now eat until I am full, and I stop, and it feels like a splurge because I am used to eating to satiation. When I used to chronically eat to fullness, a splurge often meant eating until I was downright uncomfortable (food coma at Thanksgiving, etc).

This last couple of years I have been re-learning how to interpret the sensations of hunger and satiation, and the upshot of it is, I don't feel any real sense of deprivation, weight is falling off, and I feel great. But for me the key has been learning the difference between satiation and fullness, and eating to satiation. Then stopping.
This is some really solid advice and almost identical to what I've been doing in order to keep my weight down.
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Old 12-16-13, 10:17 PM   #1136
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And crucially, I grew up eating until I felt full. I now eat until I am not hungry any more, then I stop eating.
I think this is a simple and powerful mentality that many (myself included) can employ for healthier consumption habits in general. While I'm not overweight (5'9" 160lbs), im pretty sure I could lose ~5 lbs or more without even changing my lifestyle or diet very much at all. Ideal weight race for me is 145-150lbs.

The diet strategy (high fat low glycermic) is a good way to avoid overeating by "feeling full" with a relatively small portion.
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Old 12-16-13, 10:17 PM   #1137
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also my pee smells like asparagus
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Old 12-17-13, 06:23 AM   #1138
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researchers-say-case-is-closed-supplements-dont-boost-health


http://www.cbsnews.com/news/multivit...-boost-health/
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Old 12-17-13, 07:22 AM   #1139
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researchers-say-case-is-closed-supplements-dont-boost-health


http://www.cbsnews.com/news/multivit...-boost-health/
Interesting. But all they did was prove it wasn't successful in preventing disease. I don't take a multivitamin to keep cancer away. I take one to keep all my levels as high as possible and make up for my dietary flaws which in the end should help performance and even daily life. I don't see anything that changes my view towards vitamins and supplements there.
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Old 12-17-13, 08:17 AM   #1140
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korean intervals last night. no regrets.

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Old 12-17-13, 11:53 AM   #1141
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Old 12-17-13, 11:53 AM   #1142
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korean intervals last night. no regrets.
It looks good, but you need some kimchi, too.
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Old 12-17-13, 11:57 AM   #1143
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lol this is good
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Old 12-17-13, 12:27 PM   #1144
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Interesting. But all they did was prove it wasn't successful in preventing disease. I don't take a multivitamin to keep cancer away. I take one to keep all my levels as high as possible and make up for my dietary flaws which in the end should help performance and even daily life. I don't see anything that changes my view towards vitamins and supplements there.
That. They also reference studies citing the positives of vitamin supplementation, and quickly sweep them under the rug. If you're just taking vitamins for the heck of it, the article reaffirms that it likely will not cause any harm unless you exceed the max dosage. If you have gotten blood work and know that you are low in some area, you would be stupid not to attempt to correct that with supplements.
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Old 12-17-13, 12:28 PM   #1145
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I grew up eating until I felt full. I now eat until I am not hungry any more, then I stop eating.
This is something I really struggle with. As a kid, I was always told to finish what was on my plate. Now when I go to a restaurant I have what feels like a compulsion to finish all the food. It's a battle, something that I've only recently realized, and something that I need to be aware of whenever I eat.
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Old 12-17-13, 12:56 PM   #1146
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This is something I really struggle with. As a kid, I was always told to finish what was on my plate. Now when I go to a restaurant I have what feels like a compulsion to finish all the food. It's a battle, something that I've only recently realized, and something that I need to be aware of whenever I eat.
Yeah, both my parents grew up poor enough to have been hungry, and the same thing was always hammered into my head as well. I try to think of restaurant food (if the portions are big) as two meals. One there, and one that I take home for the next day. I will admit, I am one of those people who is happy to eat cold pizza for breakfast the next day.
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Old 12-17-13, 01:48 PM   #1147
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It looks good, but you need some kimchi, too.

side dishes were provided. no photo evidence though. it's a solid spot. next time i go i'm going to go big and do cook at the table. i always end up cheeping out.
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Old 12-17-13, 01:56 PM   #1148
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side dishes were provided. no photo evidence though. it's a solid spot. next time i go i'm going to go big and do cook at the table. i always end up cheeping out.
Find out if there are any Korean BBQ places that do all you can eat. You get the same side dishes, but can eat as much meat as you want. It's the same stuff that you can get off of the ala carte menu, it just ends up being way cheaper if you plan on eating a ton. I used to go to the local KBBQ place and spend $100 for myself and a friend and finally found a decent all you can eat place for $20/person. I limit myself to once every month or so as I don't need to turn into kwaki jr
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Old 12-17-13, 02:10 PM   #1149
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This is something I really struggle with. As a kid, I was always told to finish what was on my plate. Now when I go to a restaurant I have what feels like a compulsion to finish all the food. It's a battle, something that I've only recently realized, and something that I need to be aware of whenever I eat.
At a restaurant, I feel compelled to finish everything uneaten on every plate. I usually succeed. If not, I feel shamed.
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Old 12-17-13, 02:41 PM   #1150
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side dishes were provided. no photo evidence though. it's a solid spot. next time i go i'm going to go big and do cook at the table. i always end up cheeping out.


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Find out if there are any Korean BBQ places that do all you can eat. You get the same side dishes, but can eat as much meat as you want. It's the same stuff that you can get off of the ala carte menu, it just ends up being way cheaper if you plan on eating a ton. I used to go to the local KBBQ place and spend $100 for myself and a friend and finally found a decent all you can eat place for $20/person. I limit myself to once every month or so as I don't need to turn into kwaki jr

Keep looking. At least in my area, if I want to find top-knotch Korean (or especially Vietnamese), you have to find the hole-in-the-wall places. For $10 you eat _really_ good food.
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