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  1. #101
    Senior Member wolfchild's Avatar
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    Quote Originally Posted by Carbonfiberboy View Post
    I don't know anyone who eats a high fat, low-carb diet and rides at a high standard. No one, and I've ridden with hundreds of people over the years. In spite of what the low-carbers say, even long distance racers all eat high carb.
    My daily carb intake is between 140-210 grams of healthy carbs ( no junk or sugar). I am not a competitive endurance racer, but I am extremely active physically, much more active then most people. I ride 7 days per week (I am car-free), commute to work, work at a physically demanding job all day, run my errands on a bike, haul my groceries on a bike, and then I work out 4 times per week. I don't eat breakfast and I don't eat lunch, I'll have two apples at noon hour and then I start eating all of my daily calories in the late afternoon and evening.

  2. #102
    Senior Member lsberrios1's Avatar
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    A week in to the diet



    Cat 6 going on PRO....

  3. #103
    Wheelsuck Fat Boy's Avatar
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    Quote Originally Posted by wolfchild View Post
    My daily carb intake is between 140-210 grams of healthy carbs ( no junk or sugar). I am not a competitive endurance racer, but I am extremely active physically, much more active then most people. I ride 7 days per week (I am car-free), commute to work, work at a physically demanding job all day, run my errands on a bike, haul my groceries on a bike, and then I work out 4 times per week. I don't eat breakfast and I don't eat lunch, I'll have two apples at noon hour and then I start eating all of my daily calories in the late afternoon and evening.
    I think this is not a bad place to be nutritionally. Now we probably won't be finding wolfchild at The Tour, but he is probably a relatively happy, healthy person. You can do the fasting thing if you want, I don't think it's necessary. If it works for your life, though, far be it from me to throw stones.

    I guess it's also worth mentioning that I don't recommend spending a huge amount of your time ketogenic (very low carb, ~25g/day). I've done it and it's completely doable long term. Having said that, it becomes tricky to eat _that much_ fat. You aren't eating much protein, either, because the glycogenesis due to protein consumption will kick you out of ketotsis. So you're at 25g carbs and maybe 75g of protein. You then end up eating about 1500-2000 calories of fat per day. The weird part is that you can dump weight while doing it and you never really get hungry. Riding the bike becomes a bit silly. You just have _no_ power. Anything above an endurance pace is completely compromised. You might be able to lift weights if you want to, but anything that requires the use of glycogen is going to really suffer.
    Austin doesn't have hippies. They have slightly rebellious Methodists. - Racer Ex

  4. #104
    just another gosling Carbonfiberboy's Avatar
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    Quote Originally Posted by lsberrios1 View Post
    A week in to the diet
    and the OP is looking very good indeed! Maybe 5 more lbs? Then the challenge is to kick up the power without gaining weight back. I figure if one can get their back flat and pedal knees in without beating their thighs against their belly, they're good to go. But do what your coach says. Lighter will be faster. Results are everything.

  5. #105
    Senior Member robabeatle's Avatar
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    Excellent progress!

  6. #106
    Senior Member bmontgomery87's Avatar
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    pretty solid progress man. The arms are looking a lot more defined now that you've dropped some weight.

  7. #107
    Senior Member lsberrios1's Avatar
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    Thanks guys. I have to admit.. I am flexing in those pics, don't necessarily look like that when relaxed. Also, the light above makes it look more defined. Although it is safe to say that I have six pack in that first pic!
    Cat 6 going on PRO....

  8. #108
    Senior Member bmontgomery87's Avatar
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    Quote Originally Posted by lsberrios1 View Post
    Thanks guys. I have to admit.. I am flexing in those pics, don't necessarily look like that when relaxed. Also, the light above makes it look more defined. Although it is safe to say that I have six pack in that first pic!
    overhead lighting FTW.
    ive got a few gym shots like this, and I look massive.
    You see me in real life and I look like a skinny guy who doesn't eat enough cheeseburgers.

  9. #109
    Senior Member lsberrios1's Avatar
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    I am back!!! I have gone down in weight. I reached my goal of 175 and then some. I currently sit at 162 pounds as of this morning. Below a few pics of my current shape. And me quite a few years back

    I am starting to entertain the idea of going south... deep south. at 162 I am as heavy as I was when I was 12 years old. I currently sit at 5'10.75". I think I am a wee bit under 10% BF. Consider myself in pretty good shape. Centuries are pretty standard now, my FTP is still 260, maybe a little bit more and I can climb like a goat! When I mean deep south I mean less than 150#s. It will be hard but I think it is possible. I've already touched 159.

    What do you guys think? Is is it healthy? Is it possible without hurting my performance? As weird as it sounds I am starting to feel overweight and fluffy at my current 162.

    Regular


    For the ladies!


    For the other ladies!
    Cat 6 going on PRO....

  10. #110
    just another gosling Carbonfiberboy's Avatar
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    That looks perfect to me. Lighter is probably faster, but hard to maintain. Hopefully you have other things going on in your life.

  11. #111
    Has a magic bike Heathpack's Avatar
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    Luis, I don't know you, either in person or on these boards. But reading this thread, you sound like a very driven individual. I can relate because I have the same tendencies. If I were you, I would maintain what you've got for now. See what effect it has on your cycling for say the next six months. Also see what kind of life you need to live to maintain that weight, and if that works for you as a whole person, not just a cyclist. Don't get too caught up in the weight loss just because you feel like you cracked that nut training wise. As I understand it, losing more weight than you already have could result in a performance decline rather than benefit. You are trying to take it to the knifes edge of productive vs counterproductive and you should be cautious with that. I would recommend an overall higher level of experience with cycling & training before you try to lose more.

    Also, I see you posted that your pics are "for the ladies". As a lady, I can tell you most ladies would be happy with whatever healthy weight you are. It really is different for ladies than men, there is not so much focus on physical appearance. What you want is a lady who will admire your drive, your determination, and love the fact that you are an excellent cyclist. Way better than looking for someone who is purely into physique, because of course your physique will change over time.

    Step back, take a break from the weight loss and enjoy the benefits of what you've achieved for awhile.

    H

  12. #112
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by Carbonfiberboy View Post
    That looks perfect to me. Lighter is probably faster, but hard to maintain. Hopefully you have other things going on in your life.
    I have other things going on.. unfortunately they aren't all good. Trying to stay healthy in this time of "crisis" keeps my mind sane, or as sane as it gets I guess. I'm not sure. I am breaking diet on the daily. I don't gain weight but I hope my metabolism doesn't start slowing down and the weight creeps back on. I've managed to stay in the low 160's while enjoying life but it seems to me like I am starting to deviate from the good path... starting to walk into the darkside.

    Quote Originally Posted by Heathpack View Post
    Luis, I don't know you, either in person or on these boards. But reading this thread, you sound like a very driven individual. I can relate because I have the same tendencies. If I were you, I would maintain what you've got for now. See what effect it has on your cycling for say the next six months. Also see what kind of life you need to live to maintain that weight, and if that works for you as a whole person, not just a cyclist. Don't get too caught up in the weight loss just because you feel like you cracked that nut training wise. As I understand it, losing more weight than you already have could result in a performance decline rather than benefit. You are trying to take it to the knifes edge of productive vs counterproductive and you should be cautious with that. I would recommend an overall higher level of experience with cycling & training before you try to lose more.

    Also, I see you posted that your pics are "for the ladies". As a lady, I can tell you most ladies would be happy with whatever healthy weight you are. It really is different for ladies than men, there is not so much focus on physical appearance. What you want is a lady who will admire your drive, your determination, and love the fact that you are an excellent cyclist. Way better than looking for someone who is purely into physique, because of course your physique will change over time.

    Step back, take a break from the weight loss and enjoy the benefits of what you've achieved for awhile.

    H
    Thanks for your feedback Heath. The lady's comment was a little of a joke . I enjoy being ripped and looking sick. My fiancee does not like my current physical appearance and neither do my friends. It's ok with me. I've learnt how to be glad when people say "wow, you look sick!". I do not want to be counterproductive, good point. This shows as in the crit I was getting massacred. "fatties" can put a very big amount of power through their ham legs and leave me in the dust easily. However on the RR I saw myself dancing up the hills and actually resting since I pretty much get beat everywhere else. I mean I want to get rid of ALL the fat I have pretty much and then have extremely lean muscle. Get as ripped as it gets. I want my quads to get pretty darn massive too. I don't think the bike alone will do that...
    Cat 6 going on PRO....

  13. #113
    Senior Member DoubleTap's Avatar
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    That's a hell of a transformation. Congratulations. I've been reading this thread with interest, because I too have been on a weight loss plateau for about a year.

  14. #114
    Senior Member robabeatle's Avatar
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    You look great. Stay at this weight for at least several months before reassessing.

  15. #115
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by robabeatle View Post
    You look great. Stay at this weight for at least several months before reassessing.
    Alright, I guess the third time is the charm. I'll stick to this weight then. I fluctuate between 160-165. If I see 166 I'll activate diet and excercise mode. I'f I drop down to 150's (which has happened) I'll activate eating mode. I kind of want to work out more. Now that the races are in, I don't have that long ride day anymore. That is about 4 hours less a week than usual .
    Cat 6 going on PRO....

  16. #116
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by DoubleTap View Post
    That's a hell of a transformation. Congratulations. I've been reading this thread with interest, because I too have been on a weight loss plateau for about a year.
    Hey, don't get demotivated! If there is something I've learnt about this entire ordeal is that there is always another level. But you can only get there one step at a time.

    Take a look at your overall exercise routine and your daily diet. Then what do you think could be the next thing to either cut or increase in. For me, it was that weekly Panda Express run. It was also eating like a beast every time I rode 35 miles. And this might be a biggie for some but BOOZE is huge when it comes to losing weight.

    I actually eat more when it comes to actual quantities, but eat more good stuff.
    Cat 6 going on PRO....

  17. #117
    Senior Member DoubleTap's Avatar
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    Quote Originally Posted by lsberrios1 View Post
    It was also eating like a beast every time I rode 35 miles.
    This is my biggest issue. Averaging 12-15 hours of training per week, I'm starving all the time. I don't think I've found the right mix of healthy nutrients to control my appetite. I think adding more healthy fats could help me, and I definitely need to control my "reward" eating after a challenging ride.

  18. #118
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    I think your weight loss is awesome and motivating for people such as myself that are trying lose weight. My suggestion/opinion for you would be to try and spend more time in the gym working out or at home to build muscle. you could do cycling specific weight training but I think it would be important to strengthen the whole body especially the big muscle groups (then focus on the ones that will help your cycling). If you need workouts there are a ton of them online or try bodybuilding.com. Again that is my opinion and congrats on the great accomplishment of losing all that weight.
    "No matter how slow you go, you're passing everyone still on their couch!"

  19. #119
    Senior Member lsberrios1's Avatar
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    This is insane! Got tested today... 6% BF! Bmr between 1915kcal and 2488kcal. I know a little large. I came 60th percentille on bmr. Proud!
    Cat 6 going on PRO....

  20. #120
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by hoiten22 View Post
    I think your weight loss is awesome and motivating for people such as myself that are trying lose weight. My suggestion/opinion for you would be to try and spend more time in the gym working out or at home to build muscle. you could do cycling specific weight training but I think it would be important to strengthen the whole body especially the big muscle groups (then focus on the ones that will help your cycling). If you need workouts there are a ton of them online or try bodybuilding.com. Again that is my opinion and congrats on the great accomplishment of losing all that weight.
    Thank you . The nutritionist suggested the same. Resistance training seems to up your metabolism and make u stronger so maybe i'll give that a shot.
    Cat 6 going on PRO....

  21. #121
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by DoubleTap View Post
    This is my biggest issue. Averaging 12-15 hours of training per week, I'm starving all the time. I don't think I've found the right mix of healthy nutrients to control my appetite. I think adding more healthy fats could help me, and I definitely need to control my "reward" eating after a challenging ride.
    It seems to me that you are using the technique of not eating enough during the day then over eating after working out. The type of nutrients also makes a difference in how your body processes it. When your body is starving all the time it learns how to be fuel efficient. When fuel = food that means that it learns how to store the food that it takes in so that it does not really starve. Then that makes your metabolism slow. You actually want to feed it constantly. Also instead of feeding it bad fuel, give it VP Race gas or good healthy organic food all the time. It will learn how to take the good nutrients and discard of the bad ones.

    Of course there is moderation when it comes consumption. However, you are much better off eating 3000 calories on a super fast metabolism than 2000 on a super slow one. Believe or not the 2000cal guy will probably gain more weight than the 3000. So at the end of the day it all comes down to netting calories. I've had the fortune of being able to obtain professional help to help with my accomplishments, but any driven individual should be able to accomplish healthy weight loss and great fitness with a little bit of dedication.

    Then again all this you probably knew already... just sayin' I don't want to be that guy who feels entitled to give his/her opinion because I lost a few pounds but if I can help in any way let me know. Send me a PM
    Cat 6 going on PRO....

  22. #122
    Senior Member bmontgomery87's Avatar
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    good progress.

    I'd personally hold at this weight. You said you're climbing well and riding well. Throw in some weight training and try to get stronger now. Losing another 10 could end up being detrimental honestly. When you're down in the single digits for bodyfat it's easy to get sick, get burnt out, etc.

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