Ygduf

yes...

I mean, if it fits with your other food and calorie goals..

danielrbaer

Question: Is it common to have to adjust your bike fit as you lean out?
I've probably dropped 2-3 lbs. recently, and was having trouble figuring out why I was feeling so poorly on the bike. Ended up raising my seatpost by a really small amount (~3mm) today, which made all the difference as evident in power output and comfort. I guess it makes sense, all things considered.

Ygduf

2-3lbs and fit change? How small are you, 3' tall?!

danielrbaer

Well, i'm fairly lean to begin with, and am just working on dropping 'those last' 5 or so lbs. I agree that it sounds insignificant, but the adjustment was pretty small, too. I was just curious if others have had to make similar adjustments, especially at the lower end of their body weights.

Oh, and no -- i'm not 3'.

furiousferret

the more whey, the better (so long as its within the calorie boundaries).

Blended a banana, 3 raspberries, 3 blueberries, 2 juiced apples, 3 strawberries, and a scoop of whey.

Thanks for the input everyone! I'm eating pretty low and very clean right now, trying to only put in essential food like fruits, veggies, eggs, whey, and a tad bit of meat. I'm running about 1400 kCals a day but since they are quality, I actually feel pretty good.

hammy56

calories- quality over quantity.

mike868y

incorrect.

Ygduf

^^ super helpful. great explanation.

Fat Boy

What are your goals? Whey is a quickly absorbed protein that's pretty much devoid of any other nutrient. A 20g chunk post workout is probably going to help recovery, so I understand that one. What's the first scoop for?

Ultimately, it's a processed food and, philosophically, I try to reduce my processed food intake. If I'm struggling to get my protein level up on some certain day, I'm more prone to eating some cottage cheese or plain greek yogurt. These are somewhat less processed than whey powder, and provide a good mix of whey and casein protein. There may be some fat included and a bit of lactose, depending on what variety you get. You'll have to decide if this works for you or not. You'll also get some probiotics, which are probably a good thing.

ovoleg

I'd like to gain muscle and help recovery. If there are any gains to be made I'm all for it? The other scoop in the morning would be to aid in meeting protein goals for the day?

rkwaki

Post workout:
25-40 grams of protein mixed with water, 1 tablespoon of ground flaxseed and 1 tbsp of glutamine.

rkwaki

Yes that makes sense. Our team made adjustments as the season went on and we all leaned out/lost weight. Simple concept, your fat ass gets smaller as you lose weight therefore you need to put your seat up to have the same reach to the pedals.

Fat Boy

It will help you meet your protein goals and probably help with muscle gain. I think liquid food in general (includes smoothies, juicing, veggie shakes, etc.) isn't that great for weight loss. Easily digested food like a protein shake lets your muscles get what they need to rebuild in short order, so it's good for something like recovery. A whey shake does make for a pronounced insulin spike, so I think it's something to use sparingly if you're trying to lose weight.

ovoleg

What does the flaxseed and glutamine help with? Any recommendations on both?(like which one to get, does it matter?)

Thanks, I've been trying to lose about 4 lbs for the past 1.5 weeks. I cut out ice cream, its sort of working but now I miss ice cream

rkwaki

Flaxseed and glutamine both aid on muscle soreness and recovery. Optimum nutrition makes a good Glutamine Powder. There is ground flaxseed in any grocery store.

thechemist

Really? chalk up one more reason I need to revisit todd.

why you got to be calling our asses small...thats messed up

rkwaki

Well if you think about it as the butt gets smaller and the saddle height is the same the are now closer to the saddle therefore to maintain the same height to the pedal you need to raise the seat.

More cushion for the pushin'...... That's what your boyfriend likes...

miesemer

Did you happen to attend the "Nutrient Timing, Timing is Everything" webinar put on by Peaks Coaching Group? I was expecting a very sales pitch filled presentation since the presenter, Dr Ivey, was from Neogenis Labs, the company that makes BeetElite. I was wrong, there were only a few references to it and felt like I took a lot of valuable information away from it. The recorded webinar is available on YouTube https://www.youtube.com/watch?v=tnCmTTNx_Jo

After being away from training for many years, I'm interested in hearing others' opinions on the topics covered in this talk.

ovoleg

I'm at work so I can't see youtube(don't feel like connecting to a proxy and irritating the IT guy), will check it out when I get home. I didn't attend the webinar. Thoughts?

miesemer

It's almost two hours long so prepare pot of coffee and get a comfortable seat. He breaks apart a training day into phases and covers pre-exercise, during exercise, post exercise, pre-bedtime, and waking nutrition. Some of the most interesting things I thought he presented were the nutritional requirements before/during sleep and waking; the dosage and ratios of carbs to protein; and the types of whey protein and their best uses.

rbart4506

So how light is too light??

I started December at about 138lbs at 5'8.5" and am now down to 132.5lbs. I'm assuming my weight scale is not broken!

The only change I have made in my diet is removing the jam from my whole wheat bagel in morning, only some PB on it, and a sugar laden All-Bran bar at lunch. I have also upped my protein intake by adding in a smoothie shake in the afternoon that has plain yogurt, frozen blueberries, All-bran (gotta stay regular), and hemp protein.

I decided to cut back on the sugar in December to see what would happened and I was surprised how quickly the weight shed. It's leveled off in the last few weeks, but I once again lost another pound. I'm probably eating a bit better now then when I was married. Wife couldn't eat stuff like Salmon so I didn't eat it, now I do

I'm just a bit concerned since I usually drop a few pounds in March/April when I transition back to outdoor training and the volume tends to go up.

Power numbers have gone up as well as weight drop so that's good. I just want to make sure that the weight doesn't start affecting power and overall health.

rkwaki

If the weight goes down and power follows then you are too light...
If the weight continues to fall and power stays the same then you are good.

furiousferret

So I saw my race pic and I'm still fat. Not really fat by normal standards, but my gut sticks out when I'm in the drops. Did a body fat test and I'm at 15%; so I figure another 12 lbs should get me down to 10% which is probably a good number to shoot for.

rkwaki

Mine does the same thing...

I call it belly breathing......

jsutkeepspining

#hydration feels so nice