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  1. #1
    Senior Member blueduckxx's Avatar
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    a month long break from cycling...

    "If you need a week off from the gym take it. Every 8-10 weeks I take a complete week off and usually I don't do cardio. If I did a growth scheme workout last then I'll probably do light cardio the week I take off. But taking a complete week off is necessary if you train hard. It is a mental and physical break that everyone needs."



    well, I am on about a MONTH of an "off day/week" because of the bicycle accident, I don't want to lose muscle mass, but at the same time I dont want to gain unnecessary fat.

    hm hm.

    I'm going to be trying to do a "low carb" thing, but its interesting. the lower carb the lower calories and I dont want to go TOO low.

    people who have taken weeks off due to injuries, what did you do different?
    anything?

    finding a balance is always a challenge.

  2. #2
    Long Distance Cyclist Machka's Avatar
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    1) Eat less. If you're just sitting around and doing nothing, 1200 calories per day would probably be ample.

    2) Focus on other exercise. When I was off the bicycle for a while with an achilles tendon injury, I focussed on upper body and core work.

  3. #3
    Senior Member blueduckxx's Avatar
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    Quote Originally Posted by Machka View Post
    1) Eat less. If you're just sitting around and doing nothing, 1200 calories per day would probably be ample.

    2) Focus on other exercise. When I was off the bicycle for a while with an achilles tendon injury, I focussed on upper body and core work.
    1200?! No way, usually I love your advice but that is seriously way too low.
    apparently some calorie counters say more toward the 1600 mark.

    I am definitely goin to start lifting weights again once my rib heals, it hurts to just push and lift things as of right now, not to mention the medication is making me super lethargic.

  4. #4
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    Eating less will slow your recovery. Just eat healthy over all consuming "standard" calorie. As for 1200 calorie... I suppose some people weigh less than others to begin with... For me, 24 hours of sleeping would burn 1800 calories as of now.

  5. #5
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    I too am on the DL list due to hitting a dog at ~20mph last night. Earned me a trip to the hospital via ambulance. Fortunately, nothing is broken on me but I'll be down for a couple of weeks. I can't even use the bowflex because the worst injury is my shoulder.

    I decided to suspend the diet for the recovery period and MyFitnessPal tells me for a sedentary lifestyle to maintain my weight I should be eating 2200 calories a day without exercise. I can "feel" my body needing the nutrition for repairs. Of course, I'll try not to put junk calories in and give preference to whole foods, multi-grains, protein, fiber, and healthy fats.

    I am most concerned about losing muscle mass until I can start training again. I'll follow this thread as well for advice.
    RUSA #8269

  6. #6
    just another gosling Carbonfiberboy's Avatar
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    WWII concentration camp victims, who were purposely being starved to death, received 1300 calories per day for light work, while those at hard labor received 1700.

    You could try to think about what parts of your body are still operational, and work those. It's possible to get an aerobic workout without even using your legs. By what you say, your legs still work. You could probably ride a trainer or exercise or spin bike. If I have to go more than 3 days without cycling, my ability begins an obvious decline. I figure 3 days to regain the fitness lost by every day off over 3. While a great generalization, this is not too far off. Sorry for your misfortune! "One accident can ruin your whole season."

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    Senior Member blueduckxx's Avatar
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    Quote Originally Posted by Carbonfiberboy View Post
    WWII concentration camp victims, who were purposely being starved to death, received 1300 calories per day for light work, while those at hard labor received 1700.

    You could try to think about what parts of your body are still operational, and work those. It's possible to get an aerobic workout without even using your legs. By what you say, your legs still work. You could probably ride a trainer or exercise or spin bike. If I have to go more than 3 days without cycling, my ability begins an obvious decline. I figure 3 days to regain the fitness lost by every day off over 3. While a great generalization, this is not too far off. Sorry for your misfortune! "One accident can ruin your whole season."
    my knee doesnt bend because of the pain, otherwise trust me I'd spin, but at this point that would just be seriously stupid to do. Doctors told me at LEAST 2 weeks. its the same knee that was badly injured in 2009 so its messing with a previous injury. my arms will be operational much sooner than my legs.

  8. #8
    Long Distance Cyclist Machka's Avatar
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    1200 calories/day is not that low. It's quite a reasonable amount. If you were talking 800, that would be pretty low and not very sustainable, but if a person is not active, 1200 is not bad.

    Anyway, if you're finding you are dropping weight too quickly (more than 2 lbs/week), you might want to up that to about 1500 calories/day.




    As for the 1800 and 2200 calorie suggestions, my suggestion is this ... count your calories meticulously and honestly. If you can maintain your weight consuming that many calories while not exercising, or exercising lightly ... then consider yourself fortunate!!

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    I count my calorie. I typically burn about 3400 and eat about 2800-2900. I am in process of losing about a lb a week. I am using Fat Secret and count just about everything I eat in there (and if there is home made stuff I can't... I just look at all ingredients used and create a meal out of set of that). So far it has been pretty much spot on on my weight loss vs. calorie intake/consumed.
    Using same Fat Secret, If I slept all day long 1772.5 kcal is used if I put sedentary. I guess you are just a lot more efficient than some of us Machka.
    PS) when I wasn't exercising... I believe I was eating about 2500-3000 calories... I was around 190lbs... and my weight was stable around there... That was only about a year and half ago.

  10. #10
    Long Distance Cyclist Machka's Avatar
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    WOW!! If I ate that much I'd be the size of a house!!

  11. #11
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    I'm a 5'11" (~180cm) male that was losing ~2lbs a week on a 1500 calorie diet. I've lost 150lbs in the past 13months by following MyFitnessPal's calories suggestions for a sedentary lifestyle.

    I do wonder about two things:
    1. I know Machka is female and possibility ~5' or ~130cm; height and sex makes a huge difference in calories needed for weight maintenance.
    2. I wonder if we are getting kilojoules and kilocalories mixed up?

    For example my wife is 5'2" and ~120lbs, to lose .5lb/week her calorie goal is set at 1300/day. She doesn't measure her caloric intake as meticulously as I but is still maintaining her current weight.

    Back to the topic at hand: I guess walking is better than nothing! I don't have access to a training and my bruised ribs are proving to be a problem for taking deep breaths :-(

    On Thursday's commute home (21miles, 979ft. elev gain, ~40lb bike+equipment) I achieved a personal best of 18.4mph average speed. On Friday's commute home I hit a dog, LOL. Time to repair me and the bike, eh?
    RUSA #8269

  12. #12
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    Sorry to keep posting but I've overslept and missed Church this morning :-( I tried sleeping in the bed and finally had to crawl to the couch where evidently my bruised ribs were free to breathe.

    Found this article that may help.
    http://health.ninemsn.com.au/dietand...ersus-calories

    "Both kilojoules and calories are measures of energy. Kilojoules is part of the metric system as used in Australia but not in some other countries such as the US. One calorie (a capital "C" actually refers to "kilocalorie") equals 4.2 kilojoules/kJ."
    RUSA #8269

  13. #13
    Senior Member blueduckxx's Avatar
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    Quote Originally Posted by Machka View Post
    WOW!! If I ate that much I'd be the size of a house!!
    how much DO you eat?
    I'm definitely not eating 1800+ being sedentary. slowly I am cutting down the calorie count. seeing how I feel today. Definitely need to nix out the carbs as its making me super hypoglycemic being sedentary.

    sedentary as in I DO clean the dishes, prepare food, walk some, do the laundry, etc.

  14. #14
    Senior Member robabeatle's Avatar
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    Quote Originally Posted by DaHaMac View Post



    "Both kilojoules and calories are measures of energy. Kilojoules is part of the metric system as used in Australia but not in some other countries such as the US. One calorie (a capital "C" actually refers to "kilocalorie") equals 4.2 kilojoules/kJ."
    True but the body is about 25% efficient. So if you burn 1000 kJ, then you need to eat about 1000C to remain at about a net zero.

  15. #15
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by blueduckxx View Post
    how much DO you eat?
    I'm definitely not eating 1800+ being sedentary. slowly I am cutting down the calorie count. seeing how I feel today. Definitely need to nix out the carbs as its making me super hypoglycemic being sedentary.

    sedentary as in I DO clean the dishes, prepare food, walk some, do the laundry, etc.
    I don't always count my calories, but I do use FitDay or Daily Plate for 3 weeks now and then just to do a check on the intake.

    When I'm sedentary or slightly active, I'll consume anywhere from 1200 - 1800 calories. Most often, just shy of 1500 (like 1375, or 1450, or whatever). I'll go up to 1800 if I go for a walk or do a short bicycle ride or something like that.

    When I'm more active, I aim to consume between 1200 and 1500 ... plus approx half of what I'm burning through activity. So for example, if I were to ride for 2 hours, that's 500 calories/hour = 1000 calories. Divide that in half = 500. Then take my base of 1200 to 1500 and add the 500 = 1700 to 2000 calories as my goal range for that day.

    I lost 13 lbs in 13 weeks starting last Easter that way. With winter coming on, I was lightly active (walk 5 days/week + a little bit of cycling), and because I wasn't overly active, I was able to keep the food intake under 1500 calories per day quite easily. Lots and lots of veggies!

    I do have more difficulty keeping tabs on things when I'm more active ... and that's partly because I feel really hungry after a long ride, so I eat more than I should.

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