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  1. #1
    Been here done this The Red Devil's Avatar
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    The Diet (food) Thread

    So I'm starting a thread about what we eat, how we eat it and how it affects us.

    I have ulcertive colitis and what I eat is very important to my overall health. I gave up cows milk years ago and switched to Soy Milk then to Almond Milk. I used the Silk brand for both but over the past few months I've noticed that I may have developed an alergy to Silk Almond Milk. I can eat almonds raw with no ill effect but when I drink it, use it in my recovery shake or put it on my musli, oatmeal or cereal I feel weak for about an hour afterward. I switched to Blue Diamond Almond Milk and the side effects are less. When I use Rice Milk I feel fine but the nutritional values in Rice Milk, even when fortified, is not near that of Almond Milk. Anyone else have any issues with Almond Milk?

  2. #2
    Elite Rider Hermes's Avatar
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    I am allergic to seafood and nuts. And some restaurant food that sounds okay makes me sick. So I am an absolute joy to have over for dinner or go out to dinner with as I always start dinner with a discussion of what is in the meal or I have to have it plain.

    I cannot comment on Almond Milk since I have not had any.
    "Insanity: doing the same thing over and over again and expecting different results." Einstein

  3. #3
    Senior Member CommuteCommando's Avatar
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    For most of my adult life I ate crap. Fast food mostly. It is rather cliche' for people to assume that people gain weight because they think about food a lot. Not true in my case. I am loosing weight by obsessing over what I eat. I got fat on auto-pilot.

    I started biking semi-regularly as a commuter about 2001. In 2006 it became fairly regular. In 2008 I had a heart attack while riding. Doc's said the fact I had been doing some cardio exercise probably saved my life. My diet up to that point was still pretty crappy.

    Dr's recommended, almost to the point of prescribing, what is called The Mediterranean Diet. This is a balanced diet that is low in saturated fat bearing proteins like beef and pork, and high in Omega3 Proteins like chicken and fish. Legumes, red, yellow and green vegetables, and whole fruits are also featured. Red wine is recommended, one to two glasses a day up to for times a week. The problem with this is that I am the only wine drinker in the house, and prefer decent wine that comes in 750 ml (4 glass) bottles, and it is drink more than I should, or pour half a $10 bottle of wine down the sink.

    I have set myself easy goals running up to the point I am at now. The first charity ride I did, almost two years ago, after having got down to about 260 from 290, was a fairly flat 25 miler-the longest distance I had ridden since I was in my twenties. That was followed by a Half Metric and a half Century. Last year, just before my planned first metric century, and a weight of about 225, I had a second MI. This was one the docs called a widow maker. This time the low level workouts I had been doing up to the first might not have saved me.

    Now I am still at 225, having gotten down to 220, then back to 235 before really pissing myself off.

    I track religiously and am working hard to avoid letting my wife sabotage me. (She would rather I stay fat, than have to feel she has to change herself-Enough ranting on that. It's off my chest.)

    When I am on track and losing, I use a tracking site called FatSecret to maintain a balance of at least 20%Cal from Protein (not easy), 40%fat, 40% Carb. Hard to keep the carbs down, as anything processed has added sugar.

    I work training into my daily commute.

    The day starts at 4:00 am-Shower-Breakfast 1 oz Peanut Butter on one slice Wheat bread, finding one that has less than 10g sugar per slice. Drive to transit station, board 5:15 train with bike. Get off 6:10 and ride easy five miles to work, or even take bus (no showers). Stop at 711 by work for coffee w/2tsp sugar (I know, I know. I save up for it by trying to avoid sugar in other sources), an orange and a banana. Early lunch of two chicken tacos del carbon off the food truck at 8: A.M. This sounds early, and it is, but it is when the truck comes, and with the help of the orange and banana, it holds me until I get off at 3:30.

    After work a short tempo ride to the train station closest to work (5 mi), or a training ride to one of the stations further down the line towards home. About half the distance to the next station (9 mi) is bike trail that makes it easy to do intervals for about 20-30 min Stations further down the line (19, 23, and 29 mi) are good for base miles. I'll eat a Clif bar at about 1:30-2:00 before one of those.

    Dinner used to be a fight, with me often nuking a frozen thing while wife went to McD, or some such, Now I am allowed to make healthy meals of chicken or fish with sometimes potatoes, and always vegetables, of which I can get her to eat a couple of bites, but only if they are on her short list.

    Lots of sugary temptations around the house (not my choice). It's a big challenge avoiding those and they have led to some frustrating plateaus.
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  4. #4
    I need speed AzTallRider's Avatar
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    CC, having used cycling to lose about 40 pounds, and keep it off, and having also been a commuter, there are things about what you are doing I agree with, and some I would supportingly challenge.

    Tracking your calories has been shown to be one of the single biggest success factors in weight loss, and I applaud you for that. But the website you've chosen doesn't do a great job of determining your net caloric balance. Trainingpeaks.com, along with a decent cycling computer and a heart rate monitor, gets both what you eat, and what you burn, into the same system, so you can see when you've won the day, and when you haven't. It also gives you your macro and micro nutrient breakdowns. It has a huge library of foods, and even the ability to scan a barcode at a store or restaurant using their smart phone app, to add that item to your list. Frequently used foods are maintained, so it's the least hassle possible to do the tracking. Trainingpeaks is a good site for looking at your exercises anyway, so I'd take a look at it. What I did was to limit my caloric intake to my normal metabolic burn rate, so that my workouts were all "below the line", putting me into a caloric deficit. No exercise and I would, in theory, maintain my weight. Add in the exercise, and the weight melted away. The 40 pounds were gone in I think 5-6 months.. maybe less.

    Are you able to throw in some longer rides? Longer rides in the "fat-burning zones" both burn the fat and train your system to burn fat more effectively - it's a double whammy of improvement.

    To me, your diet seems overly carb-centric relative to your exertion level: potatoes, bread, wine, sugar, fruits. All those can be healthy choices, but it's hard to control weight when you throw in a lot of carbs, and those carb calories aren't building muscle. They are either burned, or they add fat.

    What % of your calories typically come from carbs, when you are tracking?

  5. #5
    Senior Member CommuteCommando's Avatar
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    Quote Originally Posted by AzTallRider View Post
    Trainingpeaks.com, along with a decent cycling computer and a heart rate monitor, gets both what you eat, and what you burn, into the same system, so you can see when you've won the day, and when you haven't. It also gives you your macro and micro nutrient breakdowns. It has a huge library of foods, and even the ability to scan a barcode at a store or restaurant using their smart phone app, to add that item to your list. Frequently used foods are maintained, so it's the least hassle possible to do the tracking.
    My web site does these things, though I can't tell you if they do them better than Trainingpeaks.com until I check it out, which I assure you I will, and thanks for the link.

    Quote Originally Posted by AzTallRider View Post
    Trainingpeaks is a good site for looking at your exercises anyway, so I'd take a look at it. What I did was to limit my caloric intake to my normal metabolic burn rate, so that my workouts were all "below the line", putting me into a caloric deficit. No exercise and I would, in theory, maintain my weight. Add in the exercise, and the weight melted away. The 40 pounds were gone in I think 5-6 months.. maybe less.
    The exercise function of FatSecret is truly weak. I get an estimate from Strava, which is usually about 10% higher than my Gamin Edge 500 reads, split the difference and enter that into Fat Secrets exercise field. (they use the minutes at easy- moderate-hard intensity method, which I have found to be pretty worthless. Weight Watchers site uses this meaningless method too.)

    Quote Originally Posted by AzTallRider View Post
    Are you able to throw in some longer rides? Longer rides in the "fat-burning zones" both burn the fat and train your system to burn fat more effectively - it's a double whammy of improvement.
    On the weekends for now. Did 35 yesterday w/~2k ft climbing. As the days get longer I will be able to do occasional rides all the way to my home train station before dark-~55 mi. Part of the ride is through a military base, and they don't allow bikes on base after dark, and would be forced to do 10 miles on the freeway shoulder in the dark.

    Quote Originally Posted by AzTallRider View Post
    To me, your diet seems overly carb-centric relative to your exertion level: potatoes, bread, wine, sugar, fruits. All those can be healthy choices, but it's hard to control weight when you throw in a lot of carbs, and those carb calories aren't building muscle. They are either burned, or they add fat.

    What % of your calories typically come from carbs, when you are tracking?
    I used to scoff at the whole Atkins thing until I really looked into it. What I had heard from a lot of people was an Orwellian "Carbs baaaad. Protien good". I came to realize that what Atkins was about was that in the highly processed American diet it is incredibly difficult to get carbs down. You're right that I need to get it down. On a good day I can get it below 40% of CAL. It is way too easy to go over 50%. Strategies I use is to boost protein with a 5oz can of water packed albacore, or the less effective Avocado to boost Omega 3 fat. Easy to go over on that last, so I do it infrequently. I'll miss the wine, but it has to go. Once a week would be doable, but finding someone to split a bottle of Coppola with isn't easy.

    As far as potatoes, whole grain breads and fruit, I try to limit those to either pre-ride fueling, fruit for post ride recovery.
    Last edited by CommuteCommando; 04-21-13 at 10:37 PM.
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  6. #6
    I need speed AzTallRider's Avatar
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    Seems like we get carbs just by breathing... so I feel that only by trying hard to limit them can you keep them at reasonable levels. Atkins is of course an extreme version of that, and I'm not suggesting that approach. It's clear we see things similarly when it comes to carbs and protein. I try to leave enough room for the wine calories a couple times a week. ;-)

    Trainingpeaks is more precise because it does a good job of calculating your calorie usage from a ride, based on your HRM, or, ideally, a power meter. And if you are training, you are uploading that anyway, so it's no extra effort.

  7. #7
    Senior Member CommuteCommando's Avatar
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    Quote Originally Posted by AzTallRider View Post
    Seems like we get carbs just by breathing... so I feel that only by trying hard to limit them can you keep them at reasonable levels. Atkins is of course an extreme version of that, and I'm not suggesting that approach. It's clear we see things similarly when it comes to carbs and protein. I try to leave enough room for the wine calories a couple times a week. ;-)

    Trainingpeaks is more precise because it does a good job of calculating your calorie usage from a ride, based on your HRM, or, ideally, a power meter. And if you are training, you are uploading that anyway, so it's no extra effort.
    Got a look at TP last night before bed. Does a lot more, but I have not found how to search foods on public databases, and have had to enter everything I ate today manually. Is this the case? If it is, it is one advantage FS, MyFitnessPal and WW have*, even though they are all pretty weak in the training department. It will take me a week or two to transition over since there seems to be a bit of a learning curve. TP also sets a lower baseline Cal requirement (about 2000 for me, and opposed to FS's 2400) I can also see that the most benefit from TP will come from having a power meter, which is not in the budget just yet. I have yet to try uploading Garmin Data. I'll be doing a track session tonight, and will try to upload that tomorrow.

    *This advantage is diminished somewhat in that in the case of WW, it is limited, and in the case of FS, it is a much larger database, but since it is largely user created, the values are sometimes questionable, and amounts are often listed cryptically (pizza-1 slice, or Banana-Medium)

    So far today
    Fat 24%
    Carb 35%
    Prot 37%

    The banana on my desk and the 6" double meat Subway Turkey Breast w/Avocado I will have just before boarding the train at 4:20 will push the carbs up a bit. I'll be getting to the track about 6:30 to warm up for the 7:00 session. (I load the sandwich with onions, bell pepper and tomato, and pass on the cheese [cholesterol issues])
    Last edited by CommuteCommando; 04-22-13 at 11:19 AM. Reason: spelling
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  8. #8
    Travelling hopefully chasm54's Avatar
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    Quote Originally Posted by CommuteCommando View Post
    TP also sets a lower baseline Cal requirement (about 2000 for me, and opposed to FS's 2400)
    This is a pretty massive and potentially crucial difference. And 2400 sounds high, to me. Most of the formulae I have seen give me a base metabolic rate of between 1900 and 2000, and I am 6'3".
    There have been many days when I haven't felt like riding, but there has never been a day when I was sorry I rode.

  9. #9
    Been here done this The Red Devil's Avatar
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    I live on a 60/30/10 diet...60 being carbs. I eat clean carbs, stuff that will turn to energy. I don't eat crap like donuts, potato chips etc. At one point, after a car nearly killed me on my bike, I got up to 240lbs. I'm 143 now and still live by burn as much or more than you take in, take in good stuff (as good as you can get in this effed up food country).

    Little to no dairy as well. I don't drink (much) alcohol either, probably ave about 12-20 beers a year.
    Last edited by The Red Devil; 04-22-13 at 10:53 AM.

  10. #10
    Senior Member CommuteCommando's Avatar
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    Quote Originally Posted by chasm54 View Post
    This is a pretty massive and potentially crucial difference. And 2400 sounds high, to me. Most of the formulae I have seen give me a base metabolic rate of between 1900 and 2000, and I am 6'3".
    I have been using a manual over ride set to 2200. I’m sure 2000 won’t kill me, since I have found that if you stick really close to “quality calories” it’s actually pretty hard to over eat.

    Quote Originally Posted by The Red Devil View Post
    I live on a 60/30/10 diet...60 being carbs. I eat clean carbs, stuff that will turn to energy. I don't eat crap like donuts, potato chips etc. At one point, after a car nearly killed me on my bike, I got up to 240lbs. I'm 143 now and still live by burn as much or more than you take in, take in good stuff (as good as you can get in this effed up food country).

    Little to no dairy as well. I don't drink (much) alcohol either, probably ave about 12-20 beers a year.
    I can loose weight on about 50/30/20, which I can usually hit when on track. I am getting frustrated by the speed I have been loosing, and am almost 10 lb behind the goal I set a couple of months ago when I decided to give racing a go. For that reason, I am trying to get the carbs down to the 40-45% range, and protean up to at least 25%.

    I have totally given up foods in LDL boosting saturated fats like bacon, sausage and cheese. Low fat yogurt is the only dairy, except for occasional 2% milk in my coffee that I still do. I am on Statin drugs to get cholesterol under control, but I am trying to use diet to that end also.

    It has been a fight around my house for me to make pasta sauce from scratch, not even using canned tomato sauce. I live with someone who insists on buying Prego, or Ragu, which I refuse to eat. That $hit, especially the Ragu has so much refined sugar and HFCS that it is almost like candy.
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  11. #11
    I need speed AzTallRider's Avatar
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    In TP, if you click on the Library, on the left, and then on foods, there is a drop down that lets you select from

    Favorites
    ALL
    USDA
    Packaged
    Community (User defined)
    USDA and Packaged

    It's a huge database to select from.

  12. #12
    Senior Member CommuteCommando's Avatar
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    Quote Originally Posted by AzTallRider View Post
    In TP, if you click on the Library, on the left, and then on foods, there is a drop down that lets you select from

    Favorites
    ALL
    USDA
    Packaged
    Community (User defined)
    USDA and Packaged

    It's a huge database to select from.
    Found it earlier under community. Figured it had to be there somewhere. The few examples I have downloaded have been far superior in format to the other sites I've found. Change over is looking like it will take less than a week now. Search sugar in FS, and it defaults to one cup. 1tsp is not even listed in the first several pages of entries. Started cutting the sugar in my morning coffee from 2 to 1 tsp, and it tastes just fine. (16 oz 1/2 caf)
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  13. #13
    Senior Member CommuteCommando's Avatar
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    Third day on trainingpeaks. I really like the detail and functionality, though it is kind of buggy. They had a server crash yesterday (pretty sure it was them, not me) The Droid app is only good for entering meals on the go. The bar code scanner is kind of flaky. Looking at purchasing one of the diet plans. Needs more research. The main advantage of having a printed, structured plan is that it would help me defend my self against the "good intentions" of others.
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  14. #14
    I need speed AzTallRider's Avatar
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    I really only used the iPhone app for checking my calendar, and then I found out you could pull that calendar into your calendar app, so everything is in one place. Now the phone app goes unused.

  15. #15
    Senior Member CommuteCommando's Avatar
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    Shout out to AZTall fro turning me on to TrainingPeaks. The site is very good at tracking diet (when it works), and it actually keeps an accurate track of workouts. It also sets a BMR that makes sense. I have been eating about a 250-300 Cal deficit, based on TP’s numbers and have dropped 3 lb in five days. Feeling pretty good, and not starving myself.

    I’ll be upping the calories after I hit 200, but 4-5 lbs a week will get me to that before the hilly metric I have 6/1. I know that the WW crowd is going to go into a panic hearing that; “Oh No! You’ll put it back on! You’ll get gall stones or have a heart attack!” There is some credence to viewpoints like these, but such absolute statements reveal slim understanding of the science. Say they did a study of (and I’m pulling numbers out of a hat here) 1000 people who lost weight at a rate of 4-5 lb a week. Of them 900 put the weight back on after reaching goal, another fifty got gall stones, and forty had heart attacks. These things do not all happen to people who loose quickly.

    In 1990 I lost weight at this rate from 230 (My all time high up until then) down to 180 on Jenny Craig. I got fat again, and then some. I know from my own experience that the speed at which I lost weight was not the direct cause of my recidivism. Rapid weight loss can be an indicator of other issues that put the pounds back on. Many people “go on diets” like South Beach, Juicing, Atkins etc. then feel that they’re done when goal is reached. This was largely the case with me, as well as treating life stress with food.

    I am not “on a diet”. I have committed myself to an improved diet. I honestly believe that as long as I keep to that commitment, occasional accelerations to meet a short term goal will not hurt. Gall stones have been linked to rapid weight loss. Even though the number I gave for this was guesswork, I have seen (just don’t remember) the actual number and can state that it actually much lower than that. (I once got shouted down on WW-which I am no longer a member-by some one who was certain this would happen to me). Heart disease is a concern, but I am focusing on carefully balanced, quality calories where that is concerned. This week I have been averaging 35-40-25 on the macros (F-C-P)

    Wife insists on a certain Mexican Restaurant (Old HS friend of hers owns it), So I have it covered. . .

    tp.JPG

    (I was surprised to find how lean tripe is) (Using Juanita's canned soup as an approximation)
    As much as you paid for that Beemer [Mercedies, Audi, Escalade], I'm surprised it didn't come equipped with turn signals.

  16. #16
    Senior Member VanceMac's Avatar
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    Hot topic that is particularly difficult to navigate due to a) human tendency to irrationally cling to our taste/convenience preferences (usually via confirmation bias), and b) misinformation (both unintentional and egregiously intentional) from Big Food and marketers.

    One anecdote I will contribute: for most of my cycling life as an enduro, I overrated the need for massive carb consumption... and underrated the benefits of protein.

  17. #17
    Senior Member IBOHUNT's Avatar
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    Quote Originally Posted by AzTallRider View Post
    In TP, if you click on the Library, on the left, and then on foods, there is a drop down that lets you select from

    Favorites
    ALL
    USDA
    Packaged
    Community (User defined)
    USDA and Packaged

    It's a huge database to select from.
    Thanks! I have been using Livestrong and then transferring the daily totals to TP.

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