Cycling and bicycle discussion forums. 
   Click here to join our community Log in to access your Control Panel  


Go Back   > >

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

User Tag List

Reply
 
Thread Tools Search this Thread
Old 07-22-07, 09:08 PM   #1
qwerty37
Member
Thread Starter
 
Join Date: Jul 2007
Bikes:
Posts: 32
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Eating like a horse & still loosing weight!

Question: I'm really in excellent shape, 5'6 and was 150lbs, trail run 10 miles 5 days a week and lift weights to keep toned another 3 or 4 days a week. Have abs and legs of steel! My problem is I recently started mountain biking and this added activity has me loosing weight like crazy. Over the past 2 months I've dropped down to 132 lbs and really hate it!! I'm burning muscle, no fat to burn; my body fat is 9%. I estimate I'm burning around 2000 to 2500 calories a day and consuming 2000 to 3000 calories a day maybe more, I should be maintaining not loosing. I only eat healthy foods, and lots of it. All I seem to be doing is eating, I'm eating so much I'm always feeling bloated and this is affecting my workouts.

Any suggestions on how or what to eat to gain weight yet not feel bloated?

Here's an example of a typical days workout & menu (I aim for at least 1 day a week off for recovery):

Snack: Yougrt

Workout: Morning 10 mile trail run, huge uphill sections. usually burn 1500+ calories.

Recovery (immediately following): 8oz water & whey, large bananna.

Breakfast: Huge bowl of Shredded Wheat w/lots of blueberries, almonds and walnuts mixed in with 2% milk. Glass of OJ. Bananna.

Snack: Fat free Yogurt w/fruit. Bananna, apple or other fruit. Granola bar.

Lunch: Love turkey hoagies & subs usually get 6" subs, Subway is great. Always on whole wheat. Large fruit cup.

Workout: 45 minute of weight training. Not sure of calorie burn.

Recovery (immediately following): 8oz water, whey & creatine.

Snack: Fruit of some sort. Large chocolate ice cream or milk shake - I love ice cream! Store bought smoothie.

Workout: Evening bike ride. Aim for 25 to 30 miles of really strenuous mountain biking. Try to maintain my heart rate in z3 & 4 for at least 2- 20 minute periods. Usually burn another 1500 to 2000 calories.

Recovery (immediately following): 8oz water & whey.

Supper: 3/4 pound lean steak, fish or chicken breast; baked potato; 1/2 lb asparagus or brocolli. Everything made on the charcoal barbecue grill. Large chocolate milk shake or ice cream.

Before bed snack: large bowl shredded wheat w/blueberries & 2% milk & bananna.

For hydration during the day I consume around 1/2 gallon Gatorade and 1/2 gallon water. I'm in the process of looking for a good blender so I can make my own smoothies. Within the next week I should be making them.

All this and I'm still loosing weight!!

Last edited by qwerty37; 07-22-07 at 10:04 PM.
qwerty37 is offline   Reply With Quote
Old 07-23-07, 03:15 AM   #2
UmneyDurak
RacingBear
 
UmneyDurak's Avatar
 
Join Date: Dec 2004
Location: NorCal
Bikes:
Posts: 8,556
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 14 Post(s)
Wish I had your problem.
Well, maybe try eating more as post recovery meal? Not sure how much calories are in water and whey, but can't be more then 200? Also are you consuming anything during your ride? Try adding some sport drinks, like GU2O to your water, and maybe chew on some energy bars like cliff bars.
UmneyDurak is offline   Reply With Quote
Old 07-23-07, 05:14 AM   #3
Turboem1
Banned.
 
Turboem1's Avatar
 
Join Date: Aug 2006
Location: Long Island
Bikes: Lemond Reno
Posts: 883
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I hate to say thats not much food at all. I know you think it is because you only weigh 132lbs but if you want to maintain your weight with that much activity you will have to eat a lot more.
Turboem1 is offline   Reply With Quote
Old 07-23-07, 05:31 AM   #4
crtreedude 
Third World Layabout
 
crtreedude's Avatar
 
Join Date: Dec 2005
Location: Costa Rica
Bikes: Cannondale F900 and Tandem
Posts: 3,075
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 57 Post(s)
Sorry to tell you this, but there is a reason for that food you are avoiding - it is so that you aren't walking around bloated all the time. You are eating like a sedentary secretary - not like a hunter. Get some high calorie foods in there and you will be fine.

It looks like to me you are low on fat - start piling on the nuts! There are some very healthy fats like nuts and olive oil - enjoy.

My cure is chocolate chip cookies when I start dropping weight too fast.
crtreedude is offline   Reply With Quote
Old 07-23-07, 05:36 AM   #5
qwerty37
Member
Thread Starter
 
Join Date: Jul 2007
Bikes:
Posts: 32
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I realize this isn't enough food, the problem is I can't fit any more food inside me. I want to get my weight back up to 150lbs, and maintain it there. This loosing weight stuff is canabilizing my muscles. I'm trying to figure out what to eat that will give me more good calories. I refuse to eat junk food, but I know that will pack on the weight.

Never heard of GU2O before. I just Googled it and it sounds interesting. I'm going to try and find some and give it a try. This is the kind of info I'm looking for here on this forum. Much Appreciated!!

Would you believe that I weighed around 180 lbs of pure fat a couple years ago?? LOL Amazing what exercise and a good diet will do for you. I'm 52 yrs old and getting ready to retire.
qwerty37 is offline   Reply With Quote
Old 07-23-07, 05:41 AM   #6
kuan
Twincities MN
 
kuan's Avatar
 
Join Date: May 2005
Location: Salsa, Cannondale, Surly.
Bikes:
Posts: 2,527
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Thanks for the weight loss food tips!
kuan is offline   Reply With Quote
Old 07-23-07, 05:43 AM   #7
crtreedude 
Third World Layabout
 
crtreedude's Avatar
 
Join Date: Dec 2005
Location: Costa Rica
Bikes: Cannondale F900 and Tandem
Posts: 3,075
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 57 Post(s)
Let's define junk food - nuts and oils are not junk food. You need fats. Even pizza isn't junk food if done in moderation.

Look at it this way, normally people eat healthy foods because they need all the nutrition they can get because they need to eat as little as possible. You have another problem. You are getting plenty of nutrition but not enough pure energy. You have to boost the energy in your food. You aren't eating enough dense foods if you are too full before getting sufficient food.

Remember, you are not living like a cow now, more like a predator.
crtreedude is offline   Reply With Quote
Old 07-23-07, 07:45 AM   #8
DataJunkie
Senior Member
 
Join Date: Oct 2005
Bikes:
Posts: 14,280
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
If you look at your BMI you are in a normal range. Yes, I know the arguments for and against using a BMI but it does give you a rough place to start. For what it is worth there are quite a few cyclists that are taller and weigh the same.

Of course, if you do not like your weight the above statements really have no bearing at all upon this thread.
The other posters in this thread have good advice about what to eat. Nuts are a favorite of mine. Pistachios! Yummy....
Like 99% of Americans I have the opposite issue and calorie count to make sure I do not eat too much. Maybe you should calorie count to make sure you eat enough. Something like fitday.com
DataJunkie is offline   Reply With Quote
Old 07-23-07, 09:09 AM   #9
Captain Crash
Topic Killer
 
Captain Crash's Avatar
 
Join Date: Jul 2007
Location: Somerset, Pennsylvania
Bikes: Mongoose Blackcomb... It's crap :D
Posts: 191
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Drink whole milk, and eat Ice cream. Yes, Ice cream. It is a nice, high calorie food that is nutritious when used with exercise.

I went from a bony 14 year old, 105 lbs, to a muscular 128 In 3 months. I gained more than 20 pounds in muscle (wow, we both have the same body fat percentage!) and it only took me a couple of months of lifting every day and riding my bike.

I ride about 20 miles a day, and I eat whatever I want. I would reccomend not working out so often. Maybe drop a day off and bike that day, you can't do both and expect that you will not be losing weight.
Captain Crash is offline   Reply With Quote
Old 07-23-07, 10:42 AM   #10
VanceMac
Senior Member
 
VanceMac's Avatar
 
Join Date: Jul 2006
Location: Socal
Bikes:
Posts: 4,270
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Quote:
Originally Posted by Captain Crash View Post
I went from a bony 14 year old, 105 lbs, to a muscular 128 In 3 months. I gained more than 20 pounds in muscle and it only took me a couple of months of lifting every day and riding my bike.
Cap'n, at 14, you are still growing. That's your whole body adding 20 lbs. It is nigh impossible to add 20 lbs of muscle in 3 months, even on a teenager's testosterone level.
VanceMac is offline   Reply With Quote
Old 07-23-07, 11:51 AM   #11
DannoXYZ 
Senior Member
 
DannoXYZ's Avatar
 
Join Date: Jul 2005
Location: Saratoga, CA
Bikes:
Posts: 11,600
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Yeah, no way to add that much muscle. About 2-3 pounds per month max if you're doing a lot of weight-lifting in the gym. Maybe a little more with injections of anabolic steroids.

qwerty37 , if you want to stop canabolising your muscles, eat more carbs before and during your workouts so that you're not getting low on muscle-glycogen. Then have a 4:1 carb+protein energy drink right afterwards.

Also eat more, you need about +200-300 more calories ingested per day than you're burning off to gain weight. And if you want it to be muscle weight, you need to be doing high-intensity exercises.

Last edited by DannoXYZ; 07-27-07 at 11:55 PM.
DannoXYZ is offline   Reply With Quote
Old 07-23-07, 11:55 AM   #12
SingleSpeeDemon
Senior Member
 
SingleSpeeDemon's Avatar
 
Join Date: Jun 2006
Location: Not where I want to be.
Bikes: Schwinn Peloton Pro, Colnago Master, Vision R40, Volae Club, Raleigh Record
Posts: 1,964
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 1 Post(s)
My question is: How old are you? The reason is I recall my sister-in-law as a little 95 pound twenty-something that used to 'complain' that she couldn't gain weight. Once she neared thirty, those problems were long behind her. I doubt she'll ever see 160lbs again, let alone 95.

The point is, eventually your metabolism will slow down and you'll be, um...happy?
SingleSpeeDemon is offline   Reply With Quote
Old 07-23-07, 12:07 PM   #13
mazpr
Banned.
 
mazpr's Avatar
 
Join Date: Jul 2007
Location: East Side
Bikes: Tirreno Razza 900, Trek 750
Posts: 384
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I do remember one time a body builder mentioned he would have peanut butter sandwiches between the late snack and early breakfast. In other words the bodybuilder would eat around 3:00 am and then go back to sleep.

I do concur that is not a lot of food. The food intake is not aggressive at all.

There is nothing wrong in switching the breakfast for a dinner meal. I knew a friend who was huge like a rock and ate a big bowl of rice and beans for breaksfast with 4 to 5 scrambled eggs.

I honestly you are not eating like a horse.
mazpr is offline   Reply With Quote
Old 07-23-07, 12:07 PM   #14
Captain Crash
Topic Killer
 
Captain Crash's Avatar
 
Join Date: Jul 2007
Location: Somerset, Pennsylvania
Bikes: Mongoose Blackcomb... It's crap :D
Posts: 191
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I may have weighed more, but that was the last start I recorded. Figured *close enough*

That and the start was weighed on a doctor scale, the other one is on my house scale, which mum says weighs a little heavy. Gosh, wish my parents would TELL me this stuff..

Oh, and I like.. barely ate till recently. I used to be a nerd >_<

At any rate, I still had a signifigant weight gain. You should just wait and see what happens after you adjust.

Haha, at new years, i was 5'6. Now I'm 5'8! I just measured. Wow, I grow fast. I'm 15 now by the way.
Captain Crash is offline   Reply With Quote
Old 07-23-07, 12:23 PM   #15
redtires
Extra Medium Member
 
redtires's Avatar
 
Join Date: Jul 2006
Location: Louisville, Co
Bikes: Arcalis Andorra 01 custom build, Specialized Stumpy
Posts: 1,824
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I had this same problem when I was doing ultra marathon riding, like PBP qualifiers and riding with some of the RAAM riders. I'm 5' 9" and rather heavily muscled, and I'm pretty darn skinny when I'm at around 170lbs. But I got myself down to 150 at one point and I got so thin that I actually got sick and ended up having to go see a professional homeopathic nutritionist to get myself back to feeling good. Most of these posts are right on, increase your healthy fats intake but still keep lot's of fresh veggies and lean, non-processed meats and whole grains.
redtires is offline   Reply With Quote
Old 07-23-07, 03:31 PM   #16
qwerty37
Member
Thread Starter
 
Join Date: Jul 2007
Bikes:
Posts: 32
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I really appreciate all your advice and input. Thanks!!!

I know this might sound weird, but when I re-read my initial post and saw how my diet looked on paper I also realized that I was lacking enough protein and good fats. Strange how something looks different once you see it on paper. I probably should have done this before I posted. Anyway.... Today I bought a Braun Power-Max blender, going to change my recovery drinks to large smoothies with whey after every workout, I'm sure this should help especially since I love smoothies. Going to pump up the smoothies into a real calorie intensive drink.

Another dietary change I'm going to start making immediately is doubling the amount of lean meats & poultry in my daily diet. Buffalo steaks are really good and lean and I have a place that sells buffalo meat right up the road!!

On the way home from work just now I stopped and bought 3 lbs each of walnut pieces, almond slices and unsalted sunflower seeds. Also bought lots of PB & J. Going to try and eat a couple PB&J sandwiches over the course of the day.

One thing I should mention is although I'm only 5'5 I'm really very muscular, very broad shoulders and tiny waist. 132lbs on me makes me look like a skeleton, you can almost see the muscles hanging off me at this weight. I'm willing to bet that I can get some weight back on me pretty quick!!

I have a book by Monique Ryan "Sports Nutrition for Endurance Athletes". Started re-reading it at work today. Lots of really good info in it that I was overlooking. One thing I'm finding out is there is more to working-out than just the workout. Your body is like a machine, you have to keep it well maintained to see any benefits from performance upgrades.

I thought I put my age in the initial post, thought I did but didn't. I'm 52, looking to retire in another 3 years. About 10 years ago I weighed in at around a nice fat & plump 185lbs. All I ate was junk food and fatty foods. My cholesterol levels were off the charts. My doctor told me that I was on the way to a having a massive stroke if I didn't have a life-style change. I started working out, it became an obsession and within a year I was in decent shape and my cholesterol was well within normal ranges without any medications. Ever since then I became an exercise & fitness junkie. I feel& look better now at 52 than I did at 25.

Last edited by qwerty37; 07-23-07 at 03:41 PM.
qwerty37 is offline   Reply With Quote
Old 07-23-07, 04:10 PM   #17
Captain Crash
Topic Killer
 
Captain Crash's Avatar
 
Join Date: Jul 2007
Location: Somerset, Pennsylvania
Bikes: Mongoose Blackcomb... It's crap :D
Posts: 191
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Umm.. What are some good examples of "Healthy fats"?

Because I would REALLY like to stop beng so skinny at the waist.

I have to custom order dress pants, but most jeans and racing pants fit me. How in gods name does that work?

Anyways, it is good to see older people fit and still mountain biking.
Captain Crash is offline   Reply With Quote
Old 07-23-07, 04:16 PM   #18
mateo44
mateo for short
 
mateo44's Avatar
 
Join Date: Jul 2006
Location: Irvine, CA
Bikes:
Posts: 1,973
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Nuts, avocados and olive oil for starters.

The monounsaturated fats are good (nuts, olive oil, etc). The polyunsaturated fats are good too (salmon, etc). The omega 3 fatty acids are polyunsaturated fats.
__________________
<< no sig at this time >>
mateo44 is offline   Reply With Quote
Old 07-23-07, 05:03 PM   #19
Warden11
Senior Member
 
Join Date: Mar 2007
Location: Kansas
Bikes: Trek 7.2
Posts: 103
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Instead of worrying about foods, have you thought about cutting back on your mileage? How many days a week do you run 10 miles worth of trails? If it's everday- That's just insane, especially when combining it 45 minutes of weight training AND 25-30 miles of mountain biking.
Warden11 is offline   Reply With Quote
Old 07-23-07, 05:20 PM   #20
Captain Crash
Topic Killer
 
Captain Crash's Avatar
 
Join Date: Jul 2007
Location: Somerset, Pennsylvania
Bikes: Mongoose Blackcomb... It's crap :D
Posts: 191
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Oh, omega 3, you say? I used to take them in the capsule form, but they actually made my hair too greasy. I LOVE pistachios so the nuts aren't a problem. I guess I'll try that stuff and keep you guys updated.
Captain Crash is offline   Reply With Quote
Old 07-23-07, 05:36 PM   #21
umd
Banned
 
umd's Avatar
 
Join Date: Sep 2005
Location: Santa Barbara, CA
Bikes: Specialized Tarmac SL2, Specialized Tarmac SL, Giant TCR Composite, Specialized StumpJumper Expert HT
Posts: 28,387
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I probably eat 3500-4000 calories per day, and the only way I can get that much food consistently is to wake up and eat in the middle of the night, then go back to bed. And lots of little meals throughout the day. And if you lost of a lot of weight with increased activity, my money is on dehydration. If it happens slowly enough, you hardly even notice. ALSO, you should beef up your recovery. Instead of 8oz water & whey, add in some milk and carbs. And if you want more calories use milk instead of water. THe drink won't fill you up much more than your current drink but it will get much more back into.

Edit: Wow I just reread that and I must have been drunk or something while I typed it. Oh well, I'm sure the ideas come through even if the words suck...

Last edited by umd; 07-23-07 at 05:41 PM.
umd is offline   Reply With Quote
Old 07-23-07, 07:11 PM   #22
qwerty37
Member
Thread Starter
 
Join Date: Jul 2007
Bikes:
Posts: 32
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I hear ya on waking up at night just to eat! Over the past month or so seems like around 3:00am I wake up starved and raid the fridge. Also today I switched from water & whey to milk & whey, actually I like the taste much better!! Tastes just like a milk shake, I switch between vanilla & chocolate whey.

Warden11: LOL Yup I know it's insane that my workout is so extreme. Everyone tells me that, but it just feels so damn good!! I do exactly 9.73 miles of trail with a 2,200 ft elevation gain in the first 1 mile, guys on 4-wheelers see me and can't believe I'm actually running up!! They use it for hill climbing. I'm getting my data figures from a Forerunner 305. I don't do running, lifting & biking all the same day, 7 days a week. But there are at least 2 days a week that I make it a point to do all 3 the same day. I try to have at least 1 or 2 days off a week to recover, I found I do better with the recovery periods. Usually the day after a recovery day I combine all three activities in one day.

Good fats: salmon, light tuna, sole, and tilapia. Lean cuts of red meats. Skinless chicken breast. Walnuts and almonds. Lots has to do with how you prepare the food. Frying is bad, grilling is good. Whole books have been written on this subject.

umd: You miht be onto something with the dehydration. That might be the reason why lately I wake up at night with an extremely dry mouth. My liquid intake might not be keeping up. Just this evening I went to Gander Mtn and bought 2 Camelbak hard waterbottles, they have the Camelbak bite valve on them. Going to keep 1 filled with water the other with Gatorade. Maybe having liquid more convenient to use might make it easier to increase my liquid intake.

Great saying from crtreerdude : "Remember, you are not living like a cow now, more like a predator".

Last edited by qwerty37; 07-23-07 at 07:22 PM.
qwerty37 is offline   Reply With Quote
Old 07-23-07, 07:19 PM   #23
crtreedude 
Third World Layabout
 
crtreedude's Avatar
 
Join Date: Dec 2005
Location: Costa Rica
Bikes: Cannondale F900 and Tandem
Posts: 3,075
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 57 Post(s)
qwerty37,

Sounds like you got it. Here is something else for those who need to throw on some more quality fat - black olives! Avocados are great too. Slice them over salads or just about anything you are eating.

You know, those out there who are sitting around not getting exercise are really going to hate you while you are pigging out trying to gain weight...
crtreedude is offline   Reply With Quote
Old 07-23-07, 07:22 PM   #24
crtreedude 
Third World Layabout
 
crtreedude's Avatar
 
Join Date: Dec 2005
Location: Costa Rica
Bikes: Cannondale F900 and Tandem
Posts: 3,075
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 57 Post(s)
Grilling is bad if it is a food like Salmon - pan fry with just a touch of olive oil to lock in those very good Omega Threes - grilling removes fat if I recall.

Also, I am surprised that tilapia has much fat - it seems to me to be a pretty light fish. By the way, I have my own tilapia pond for fresh tilapia as well as another for Guapote - peacock bass for those who aren't familiar with the Spanish name.
crtreedude is offline   Reply With Quote
Old 07-23-07, 08:08 PM   #25
qwerty37
Member
Thread Starter
 
Join Date: Jul 2007
Bikes:
Posts: 32
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
I don't like frying anything, I do everything I eat over charcoal - even over the winter months (helps being single). For salmon and all fish what I do is smear a light coat of EVOO over the fish, get the grill surface to around 300 and sear the juices in that way. I grill it to 145F internal temp, this is about 6 min per side. Little fresh ground black or white pepper and fresh squeezed lemon juice and you have a meal fit for a king! Almost everything I grill I rub down with EVOO, it seems to lock in all the goodness, I use it on potatoes, veggies & sometimes even steaks. I'm a health food grill master!! LOL
qwerty37 is offline   Reply With Quote
Reply


Thread Tools Search this Thread
Search this Thread:

Advanced Search

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off



All times are GMT -6. The time now is 04:39 PM.