Training & Nutrition - Need to Lose 15 pounds yesterday!
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I have a Century coming up in August. I am 62 years old and I quit smoking exactly one year ago. I feel better than ever and my training is going well. My entire life, from age 14 until one year ago, I was 6' and 195and always involved in sports. Since I stopped smoking, I have gained 15 pounds, even though I am riding more than ever!
I'm eating more pasta, etc. to facilitate my training, but I can't seem to lose the weight. If I cut down on the food, won't that be counter-productive to the training? I am riding 20-30 miles 5 days a week and 40-50 on either Sat or Sun.
Is there any way to ensure I eat enough to rebuild my muscles, etc, but not more? I live at sea level and the Century is at 5400 feet. last year (while still smoking), it took everything just to finish. This year, I am remakably better ( I mean no comparrison) on hills but the training is being "outweighed", so to speak!
Congrats on quitting smoking, all three of my sisters smoke and I know how hard it has been for them to quit. I have heard that eating pasta isn't so good, and is actually more of a cycling tradition now rather than an a useful means of replenishing carbs, etc. This is debatable.
My recommendation is to call a local nutritionist or personal trainer and see if you can get a few questions answered on a one-on-one basis. The answer might be simple like increasing intensity, or changing your diet slightly.
You do not need all that many calories to do your training. With your training, you are talking about 1000-1500 calories depending on whose figures you believe. It is easy to over estimate the number of calories you burn. "I just did a 20 mile bike ride, I will eat a whole pizza, wash it down with a milk shake and finish up with a big sundae!" People often "compensate" for their exercise calorie burn by eating far more calories than they burn and then wonder why they do not lose weight.
So err on the light side.
1) Try to get 250-300 cal/hour when you ride.
2) I you ride 2 hours or more, try a recovery drink like Endurox.
That will do a ton to regulate your hunger.
You don't mention what your base diet is like. "Food for fitness" is a decent book for that.
06-15-09, 09:09 AM
Congrats on quitting!
I agree that getting in touch with a nutritionist and/or personal trainer is a great idea.
Another thing you can do on your own is to use your heart rate monitor (if you have one, and it has a calorie counter) to track your workout calories, and then track what you eat as well (get a kitchen scale and weigh your food so you know your exact intake.) Do this for a few days to get an idea of how many calories are going in vs. how much you are burning.
If you need to cut back, but feel hungry, try improving the timing of your intake so you are fueling your body for your workout and recovery and then lightening the caloric load at other times. Timing of meals is key to boosting your metabolism (check out the bodybug stuff--it's quite telling in regards to metabolism and meal timing.)
And, it's possible that since you've stopped smoking you have added some muscle which is a little heavier than fat, and you've re-hydrated your body. I thought I read that smokers are chronically dehydrated--if so, you may have just added some healthy water weight. Throw away your scale and focus on body fat (or body lean/muscle mass) and your measurements instead (everything from calves, waist, neck, biceps, etc.).
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