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Daily Calorie Intake (LONG post)

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Daily Calorie Intake (LONG post)

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Old 11-08-05, 09:39 AM
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mdolce
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Daily Calorie Intake (LONG post)

I've read through this forum and have searhced for other people's thoughts...
I am looking to see which sites everyone found to work best for their Daily caloric requirements for MAINTAING thier weight.

I'm familiar with the fitday.com, caloriesperhour, weightwatchers, etc. sites and have come a long way with losing weigth. Now I am trying to find the happy mainetnance point.
I've gone from 5'10" @ 292lbs in 2001(probably higher but refused to get on the scale), down to as far as 177lbs, and now sit at like 185lbs. I lost the weight by changing lifestyle and eating habits but have been cyclical of loss/gain with like 10lbs over the last 2 yrs or so.

I found cycling after an overuse injury GONE CHRONIC after running. I have a bum right ankle and now some left knee pain from the bike. I swim a little, lift weights, and ride a bike now! Like anything else I seem to jump in at a million miles per hour and get some overuse injuries going.

So, my reasoning for this post is to take some total down time from a newly bothered Hi-calf/Knee problem from cycling, running, & swimming, and just stick with light weight training and monitered calories as I feel that I may have some overtraining going on as well(I'm tired, resteless, and always out of energy).


Thanks for listening to the rant and I look forward to ALL OPINIONS...
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Old 11-08-05, 12:42 PM
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Welcome to the forum! Sounds like you did go a little gung-hoand did a little too much too soon, eh? Backing off a bit and building up some strength in your joints with weight-training will help with future injuries. You need to focus on the recovery time between workouts to let your body get stronger. If you stress your body in the gym beyond levels it'll ever see on the bike, you should be fine. You really do want to incorporate 2-3 weeks of heavy lifting at the end of the 8-12 week winter weight-training schedule. That's not enough to add too much bulk to your body, but the increased joint strengths (ligaments & tendons) simply cannot be obtained with light weights.

As to calories and maintaining weight, it's a simple matter of calories-in vs. calories-out. You'll need to track your meals daily and match that up to your workouts. It's this matching part that's key to maintaining or losing weight. Losing weight is just eating less than you burn off. Maintaining is eating just as much as you burn. I've been steadily losing weight from #245 down to my target of #145 over this year and my daily intake varies from 2000 to 6000 calories/day.

"as I feel that I may have some overtraining going on as well(I'm tired, resteless, and always out of energy)."

This is very common with people who've been on weight-loss programs. Most likely due to low-carb intake which is a mistake for fitness-training. Sure it gives you a fast initial weight-loss and most people are happy with that, but beyond a certain time, it really hinders your performance and fitness-improvement rates. It forces your body to disassemble perfectly good muscle-tissue to burn as fuel as your workouts gets longer and harder; thus putting a cap on how much stronger and faster you can get on the bike. I suspect low-carb can actually be dangerous as well. Tiredness, restlessness and constant fatigue can lead to sloppy form on the bike and working on even moderate weights in the gym, thus leading to RSI injuries in the joints and muscle-strains.

So I'd suggest recording all your meals on fitday. Eat just enough protein to rebuild muscles each day. And the rest should be fruits, veggies and complex-carbs.
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Old 11-08-05, 05:04 PM
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Danno,

Thanks. I've been lurking here all summer and have read a lot of your threads.
I've been doin the Fitday on and off over the past 2 years but just started it up again over the past month and a half. I'll have to run some reports and post'em to see what my % breakdown is with respect to fat, carbs, protien.
I was also trying to get an idea from other folks on which site has the daily caloric requiremetns that are closest to the "real world". I know everyone's body is different but wanted to sanity check my baseline.
I've been on a "diet" (hate that word) for so long now I don't know what my body likes. ..and I'm paranoid to gain a few pounds, even though I can see weight gains/losses of like 3-4 pounds in a day. I'm prettt consistent on drinking a gallon of H20 per day so I don't think that is what it is...

Anywho... I did notice that durring my weigth training (full body, 3-days/week) which I've comitted seriously to since like June, I have good energy since pushing my daily caloric intake to 2500. Prior to that I was eating like 2000 calories per day whether I exercised or not.

I picked up a fluid trainer and plan to begin using it on Saturday. I'd like to put a program together for hitting it every other day. I'm not going to be comepeting or anything like that in the SPring/Summer, but just want to be able to try a group ride and complete a century. I went from never riding a bike in July... to my first ride after buying the bike of 10 miles, to riding like 40 miles per ride 3 days in a row... Fri-Sat-Sun., averging about 18mph. I know it is slow for this forum but not for me! The only time I could fit it in was the 3 days in a row!

OK, fingers hurt from typing....

Later,

Marc
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Old 11-08-05, 05:44 PM
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Originally Posted by mdolce
...I was also trying to get an idea from other folks on which site has the daily caloric requiremetns that are closest to the "real world". I know everyone's body is different but wanted to sanity check my baseline.
I think some people posted their breakdown in this thread: Percentages for fat, carb and protein?


...Anywho... I did notice that durring my weigth training (full body, 3-days/week) which I've comitted seriously to since like June, I have good energy since pushing my daily caloric intake to 2500. Prior to that I was eating like 2000 calories per day whether I exercised or not.
Ah... so it definitely sounds like you were low on energy. If you can run a report on the differences in the ratios between those 2000 vs. 2500 calorie days, we might be able to see what changes was responsible for your higher energy levels.

Unless you're going for maximum weight-loss rates, or maximum fitness-improvement rates, or are preparing for the Olympics/TDF, I don't think you have to spend too much time and effort on optimizing the diet. As long as you're getting all the essential nutrients and getting sufficient calories for your workouts but not so much that you gain weight, you should be fine.

Before the advent of the internet and sites like fitday, I used to weigh my food on a postal scale. I'd also take samples of my food down to the o-chem lab and do an extraction to separate it into separate little powdered piles of fats, carbs and proteins. Not sure that really did much for me than to satisfy a curiosity and perhaps a sense of comfort in what I'm doing.

Maybe people can post a typical day or two from their fitday journal?
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Old 11-08-05, 07:48 PM
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Originally Posted by DannoXYZ
Unless you're going for maximum weight-loss rates, or maximum fitness-improvement rates, or are preparing for the Olympics/TDF, I don't think you have to spend too much time and effort on optimizing the diet. As long as you're getting all the essential nutrients and getting sufficient calories for your workouts but not so much that you gain weight, you should be fine.
I would ALWAYS like to optimize weight-loss rates... I think if I can do 175 I'll be good to go. Hower if I can stabilize for a period and let my body feel what that is like, I'll be ready to train hard again. Problem is that since I found out what a bike was, I don't like the other stuff(run/swim) as much.

Originally Posted by DannoXYZ
Before the advent of the internet and sites like fitday, I used to weigh my food on a postal scale. I'd also take samples of my food down to the o-chem lab and do an extraction to separate it into separate little powdered piles of fats, carbs and proteins. Not sure that really did much for me than to satisfy a curiosity and perhaps a sense of comfort in what I'm doing.
That's pretty funny... I love the technical aspect of all this too. I'm just a computer geek and not a chemist.. ...btw, I weigh my food now.
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