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  1. #1
    Senior Member lsberrios1's Avatar
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    Hit a wall (weight loss)

    Hello,

    Last year on July I when I started riding I was 219#s . It went down to about 200# by the end of november. I had a motorcycle accident on december that kept me off the bike plus all the holidays food I gained about 5 to 7#s . Started riding again in march and now I'm down to 181 +/-. So, I think I just hit a wall badly. I keep gravitating between 179 and 182. If I eat a big meal the night before the following morning I am 182. If I bike and eat conciously the night before the next morning I am 179. I cant seem to go down further.

    Does this mean I have reached the next step in fitness? Do I need to step it up a notch? Last time I had some sort of gym evaluation they gave me my body fat percentages and recommended me 195#s as healthy at 15% body fat. At 181 ave. right now I still find I have some fat or at least some flabby parts and I would like to drop down to a very very lean and athletic trim.. I have a feeling things are about to get harder with dieting now. I eat pretty much what I want to but I do count calories most of the time. I limit myself to 1800 cals a day but I know once or twice a week I break that by quite a few, maybe 2500 or so. But then again, I exercise so it should compensate.

    Not sure where I am headed. Any advice? I am getting a power meter and hopefully that will help measure how much calories I am burning more accurately. Maybe I'll do a nutritionist of sorts. Loosing these last 10 +/- #s is going to be HARD!

    Thanks!
    Luis
    Cat 6 going on PRO....

  2. #2
    Senior Member WonderMonkey's Avatar
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    It all depends on what your actual percentages are. You don't need to be shredded to be healthy but it doesn't sound like your goal is that but is to just be where you should.

    Have you looked into doing intervals on your bike? Warming up, sprinting all out for a minute or so then going slow then doing it again? Powering up and down hills, etc? Or maybe doing a nice ride over to somewhere that you can run stairs. Swap your choice of exercise here and there, maybe get off the bike sometimes and into some resistance training.

    Or... maybe evaluate your eating habits and see if you can clean that up a bit and make better choices where you get your calories from.

  3. #3
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by WonderMonkey View Post
    It all depends on what your actual percentages are. You don't need to be shredded to be healthy but it doesn't sound like your goal is that but is to just be where you should.

    Have you looked into doing intervals on your bike? Warming up, sprinting all out for a minute or so then going slow then doing it again? Powering up and down hills, etc? Or maybe doing a nice ride over to somewhere that you can run stairs. Swap your choice of exercise here and there, maybe get off the bike sometimes and into some resistance training.

    Or... maybe evaluate your eating habits and see if you can clean that up a bit and make better choices where you get your calories from.
    My goal is to be at race weight. I found myself shedding about 3 pounds a week for the last 2 months. Now I'm stable at around 180. All my life I thought I was big boned and I would never hit less than 180 but now that i've actually reached 180 I want to go even lower. My fiancee says dont lose anymore weight because Im starting to look bad but I think it aint that bad. Like I said I still have a little bit of love handles but I can see my muscle definition afte a good workout. Kinda like I am starting to get ripped as in skinny. On recovery days, 2 days a week I lift some arm weights and do situps. I dont wanna look crummy and my arms are getting tiny so that is the only thing I work.

    I need to really get strict with my diet. No more grabbing fun size york patties from the office candy bowl!! No more brusters waffle cone ice cream after the sunday long rides!!!... no more pizza at my in laws home made pizza parties...

    Man this is gonna get to a whole new level.. However I DO wanna get to race weight and will do whatever it takes.
    Cat 6 going on PRO....

  4. #4
    Senior Member WonderMonkey's Avatar
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    I give talks about weight loss now and one of them is about how different you look along your journey and people not being used to seeing you that way. It is such a change that they unintentionally can derail you. I wrote an article about it that maybe I'll dig up.

  5. #5
    Senior Member robabeatle's Avatar
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    Your hormone levels and basal metabolism change when dieting and what is happening is common. There are a lot of details and I suggest you go read over at bodyrecompositionforums.com for all of that but basically eat at a small deficit all week, make sure you are getting your macros correct (carbs,fat,protein) and then every 10 days or so, carb up a bit for 24 hours. Not binging but enough to reset hormones.

  6. #6
    just another gosling Carbonfiberboy's Avatar
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    Depends on what's important to you. I pay attention to what my wife says. OTOH, I've enjoyed being with the same woman for 40 years. Ego ergo hergo. My wife's happy with me at 10%.

  7. #7
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    How tall are you? If 195 lbs is 15% body fat, you must be way past 6'. It is improbable that 195 lbs is in fact 15% because that would mean that your current 181 is 9% and that does not look flabby by any means (should have a more or less fully defined six pack).

    Even if you're, say, at 12%, it's not surprising to hit the wall at this low level.

    I was similarly stalled at 5'6"/155 (in my case it's probably more like 20% bf) and the only way forward for me was either to be really strict with calorie counting, or to ride at high volume & frequency. In particular, riding every day or almost every day helps. I have a power meter that claims that I burn 1 pound of fat riding 7 hours at tempo intensity or 9 hours at more moderate long-distance/endurance intensity.

    Do you do any weight training? Some weight training would help with appearance as well as stimulate the metabolism.

  8. #8
    Senior Member Winnershcyclist's Avatar
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    I have said in response before but here goes I weighed 183 before I got into cycling and exercise looked fat 5 years on I weigh 183+/- 2 my daughters say I look so thin compared to before I feel fitter but still can't go down to my goal of 170 or less. I thought I ate good no red meats biscuits cakes etc.
    All no change I cycle 50miles average 3 times a week I do spin classses Fst, Trx crunches, swim a bit weights and strength at the gym.
    As I thought I was eating too much I started using mapmyfitness app and found I was reading leeds than 1000 calories now trying to eat 1800 and even though I eat what I want rarely can I eat 1800 after all you can only eat what you can eat.
    I have found a lot about the food I eat for instance eating a lot more carbs than I thought seems everything except celery leaves have carbs I eat no bad fats.
    I too despair on what I have to do to get rid of the fat like over hanging stomach for Godsakes I do abdominal 3 times a week.
    To increase my average speed I do intervals and hrm based training too iI should in theory be super athlete but at 54 just someone who try I even last week bought a fixie as its supposed to be better so here's hoping
    Last edited by Winnershcyclist; 09-21-13 at 02:30 AM.

  9. #9
    Senior Member lsberrios1's Avatar
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    Well today I'm at 181.6. I am 5'11". Yea I always thought 195 seemed really really high for 15% BF. i do barely any weight training but 2 or 3 times a week I do some in my room and about 200 sit-ups 3 times a week as well. I'm just having a tough time with good calories and bad calories. I count them but I believe they are mostly bad ones.

    Here is a pic this morning. Im about to go for a century today
    Cat 6 going on PRO....

  10. #10
    Senior Member robabeatle's Avatar
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    I’d put your bf% between 16-18%.

  11. #11
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    Quote Originally Posted by robabeatle View Post
    I’d put your bf% between 16-18%.
    Sounds about right.

  12. #12
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    I hit a wall after I lost 29 pounds, I stayed the same for 1 months and I really worked hard and the scale wouldnt budge. So i decided to give my body more calories and I ate more food for a week and cut back on riding. Then Bam! the scale moved 3 pounds. I found out I wasnt eating enough and my body was just storing my meals cause it didn't know how many calories the next would bring. I felt like i was getting fatter the week I was eating more, but it actually made my body happy and I lost weight. Figuring your body out is a science, but fun !

  13. #13
    Senior Member lsberrios1's Avatar
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    Interesting Jess.. I am starting a diet based on what i eat now more than how much but if that doesnt yield results i might try doing what you did. Im just afraid of gaining weight, its so hard dropping it.

    and 16-18% body fat sounds about right to me. Id think 16 is most accurate. That being said im glad because now i know i can work harder and lose more weight. One thing is bothering me and it is that 99% of my clothes fit aweful...
    Cat 6 going on PRO....

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    Quote Originally Posted by lsberrios1 View Post
    and 16-18% body fat sounds about right to me. Id think 16 is most accurate. That being said im glad because now i know i can work harder and lose more weight. One thing is bothering me and it is that 99% of my clothes fit aweful...
    At least you can buy new clothes. I'm getting to the point where jeans with the smallest waist size (30') in most department stores are loose around the waist. And I still have some ways to go. (Also, they tend to be loose at the waist but at the same time tight at quads and hips.)

  15. #15
    Senior Member lsberrios1's Avatar
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    update:

    Today I am 174 from 182 in that last pic. Friday I went to the nutritionist and did a BF testing. Came up to 8.5%... I have a feeling it is bogus. I am leaner than a month and change ago but dont think it is 8.5%. She says we are working to get down to 5-6% with some extreme changes to my diet. I am suffering. I eat a lot more now but it is a super low fat diet with tons of protein and carbs. ZERO processed food. It is almost impossible to live that way


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    Cat 6 going on PRO....

  16. #16
    7-speed doomsday prepper ThermionicScott's Avatar
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    You definitely look like you're at the point where shedding additional fat will be tough without "help", and are where most people would want to get to. Why are you doing a low-fat, high-carb diet?
    Quote Originally Posted by chandltp View Post
    There's no such thing as too far.. just lack of time
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  17. #17
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by ThermionicScott View Post
    You definitely look like you're at the point where shedding additional fat will be tough without "help", and are where most people would want to get to. Why are you doing a low-fat, high-carb diet?
    Well not necessarily high carb but more protein. I had a mess for a diet. Now with the nutritionist we are boosting metabolism by eating every two hours. Very, very low fat diet. She works with many elite athletes and pretty much thinks I'll be good for racing season next year at 5-6% body fat.

    I am wondering if my BF percentages are really that low but since I do not work my upped body, muscle definition is not clear. She says muscle definition is all about diet though and mine seemed to be just awful. It seemed that with my prior diet I was burning off the muscle too! that is a big no no... I was starving. I just kind of wish everything tasted a little better with this new diet.
    Cat 6 going on PRO....

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    Quote Originally Posted by lsberrios1 View Post
    My fiancee says dont lose anymore weight because Im starting to look bad but I think it aint that bad.
    You could drop another 813 grams instantly with a full body wax Of course that would increase your body fat ratio by half a percent. I'd listen to your fiancee.

  19. #19
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by sprince View Post
    You could drop another 813 grams instantly with a full body wax Of course that would increase your body fat ratio by half a percent. I'd listen to your fiancee.
    Wait! Wut?! 830 grams of hair? (looking for the razor). No kidding that is a lot of weight in hair. I am shaving my legs for next years racing season. By then I should be in "perfect" shape. She is just jealous lol.. Lately I've been catching at her eyeing me out.haha
    Cat 6 going on PRO....

  20. #20
    Senior Member bmontgomery87's Avatar
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    you're looking fairly lean in the most recent pictures.
    add in some weight training and I think you'll find that your bodyweight is fine.
    180 pounds with a little muscle looks vastly different from 180 pounds with more muscle.

    Instead of paying attention to the scale, focus on improving your body composition.

  21. #21
    Senior Member robabeatle's Avatar
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    Wow, excellent progress!

    I don’t think you are 8.5% but you are doing awesome.

  22. #22
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by bmontgomery87 View Post
    Instead of paying attention to the scale, focus on improving your body composition.

    Yup this is exactly what she said. I might even gain a few pounds but most likely muscle and not fat. If I can lose another 5-8 pounds of fat and gain 5-10 pounds of muscle I think I'd be purrrrfect (by my standards).

    She explained to me that cyclist are usually bigger than runners. She trains Ironmen and triathletes more than specificly cyclists. She says an Iron man can be as low as 3-4% BF while a road cycling is typically in the 5-6% because of extra needed muscle... It's hard to believe that cyclists are any bigger than anybody else out there when it looks like the TDF guys are startving and sick with malaria and yellow fever... But whatever. I plan to come in VERY strong for my next Cat 5 race. I am playing to win this thing, not stay with the pack.

    Quote Originally Posted by robabeatle View Post
    Wow, excellent progress!

    I don’t think you are 8.5% but you are doing awesome.
    Thanks! I think I should be closer to 11% or so, which is super good by me . 8.5% seems like I should be ripped. The more I have to lose the better because that means it will be easier to get in even better shape. I was kinda disappointed that I didnt look how I wanted with "8.5%".

    In other news... I am injured so I'll be out of the bike for a week and change! Anybody recommend me any upped body workouts while I heal my knee? I want to keep working out but I'm not sure what to do. The century last saturday certainly did a number on me.
    Cat 6 going on PRO....

  23. #23
    Senior Member bmontgomery87's Avatar
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    Quote Originally Posted by lsberrios1 View Post
    In other news... I am injured so I'll be out of the bike for a week and change! Anybody recommend me any upped body workouts while I heal my knee? I want to keep working out but I'm not sure what to do. The century last saturday certainly did a number on me.

    Do you have a gym membership?

    If so, I'd stick with just a basic setup of a bench press movement, a vertical pull (pulldowns or chinups, etc), horizontal pull (rows), and maybe some core work.

    A few sets of 8-12 working up to a heavy-ish set would be fine to at least get some work in while injured.

  24. #24
    Senior Member lsberrios1's Avatar
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    Quote Originally Posted by bmontgomery87 View Post
    Do you have a gym membership?

    If so, I'd stick with just a basic setup of a bench press movement, a vertical pull (pulldowns or chinups, etc), horizontal pull (rows), and maybe some core work.

    A few sets of 8-12 working up to a heavy-ish set would be fine to at least get some work in while injured.

    Sadly I don't have a gym membership. I only have one dumbel that changes from 5 pounds to 50 and one of those big bouncy balls that I use for occasional core workouts (made up by me). One thing I'll do these couple of days and quite a lot will be FOAM ROLLING! need to get those IT bands and quads a little looser.

    I might buy a pullup bar. How about pull ups, push ups and planking? I think those should be able to cover most of the upper body, wouldn't they? Gotta check on the web what's out there with the little equipment I have.
    Cat 6 going on PRO....

  25. #25
    Senior Member bmontgomery87's Avatar
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    Well you definitely have the right idea w/ the foam rolling.
    If a pullup bar is doable, they're a very efficient movement.

    If I was in the same situation I'd probably foam roll daily.
    Then 3x per week do something like this:
    (All depending on fitness level)
    Pullups 20-50 total reps
    Pushups 80-100 total reps
    DB Rows 3 sets of high reps for each arm. I personally like to use a heavy DB and shoot for 15-20 reps with these
    Planks/situps/leg raises etc

    You could also look into some different movements like overhead triceps extensions:
    http://www.youtube.com/watch?v=-Vyt2QdsR7E


    What kind of knee injury do you have?

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