Eating like a horse & still loosing weight!
07-23-07, 08:55 PM
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I love avocados--I use them on my sandwiches instead of cheese. Lots of lean meat like chicken, and fish like Salmon and Ahi. I like to get cold-smoked salmon and sushi-grade ahi which I'll eat raw or pan-sear.
07-24-07, 12:44 AM
#27
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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.
Bodybuilding.com - Anabolic Ammunition Arsenal (look about 3/4 down page for calorie-mix calculator)
ABCbodybuilding - A Scientific Investigation into the Rationality of Post Workout Carbohydrate Consumption
ABCbodybuilding - Analysis of Nutrient use during Low, Moderate, and High Intensity Exercise
Bodybuilding.com - Post Workout Supplementation
Bodybuilding.com - Importance of post Workout Nutrition
SparkNotes - Functions of Carbohydrates
Peak Performance - How much protein do athletes need? note "up to 150gm a day" for performance athletes.
If you are maintaining steady body-fat percentage while losing weight, then yes you ARE burning muscle. Low-glycogen on long rides is the cause of muscle catabolism. Eating protein does NOTHING to combat this, but only to repair that damage LATER. To prevent that muscle-loss in-the-moment while riding, make sure you eat enough carb-calories to keep your glycogen stores from getting depleted. It's A LOT easier to prevent the muscle catabolism in the 1st place than try to repair and build it back up later. The order your body prefers to burn substrates is roughly as follows:
1. carbs(glycogen)+fats
2. muscle-protein (in the immediate area when glycogen runs out)
The ingested protein DOES NOT go into being burned for energy, but into an intercellular amino-acid pool for repair later. Also note that when the glycogen runs out, you really cease to burn fat as well since an ATP from glycogen-metabolism is needed to initiate lipolysis. Your post-ride recovery drink should also have the most effective 4:1 carb-protein ratio as well. Check out these links:
BF - Recovery drinks
CPtips - physiology index
CPtips - carbohydrates, note the info on recovery drinks near the bottom.
Last edited by DannoXYZ; 07-24-07 at 02:43 AM.
07-24-07, 03:01 PM
#28
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Danno: I really appreciate all the info! You gave me enough info to keep me busy for a really long time. Tonight after dark I'll spend some time and look at all those links.
My body fat percentage is holding steady at 8% or 9%, don't remember exactly at the moment. I measure my body fat weekly. I figured that if I was loosing weight and my body fat percentage was stable I had to be loosing muscle - the weight has to be coming from somewhere. I also measure muscle mass, mine is 120 for my entire body, it used to hold steady at 132 but dropped. All measurements are done with a Tanita body composition monitor I own - I realize this isn't as accurate as professional measurements but I'm more concerned with consistency of measurements than exact measurements.
I'm curious, you sound like you really know what you're talking about. How do you know all this? I'm just a home schooled amateur, I have a couple books that I use for reference but that's about it. You sound like you do this for a living.
My body fat percentage is holding steady at 8% or 9%, don't remember exactly at the moment. I measure my body fat weekly. I figured that if I was loosing weight and my body fat percentage was stable I had to be loosing muscle - the weight has to be coming from somewhere. I also measure muscle mass, mine is 120 for my entire body, it used to hold steady at 132 but dropped. All measurements are done with a Tanita body composition monitor I own - I realize this isn't as accurate as professional measurements but I'm more concerned with consistency of measurements than exact measurements.
I'm curious, you sound like you really know what you're talking about. How do you know all this? I'm just a home schooled amateur, I have a couple books that I use for reference but that's about it. You sound like you do this for a living.
Last edited by qwerty37; 07-24-07 at 03:12 PM.
07-24-07, 03:21 PM
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Danno, some really good links there. Wish I had more time right now to really read through them. Going to get dark in about 3 hours here, going to go for a mtn bike ride before the sun goes down.
07-24-07, 06:36 PM
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... Brad
07-24-07, 07:05 PM
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You're probably right. I'm going by the calorie burned estimation of the Forerunner. I've read lots of forum discussions of Garmin's calorie burned calculation being way off.
07-26-07, 05:19 PM
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I just looked back at the original post - you're estimating that many calories burned from exercise, but your body burns calories simply to live! Quite a few, actually. (look up "basal metabolic rate.) So yeah, you're probably burning a lot more than you've estimated.
07-26-07, 07:29 PM
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LOL, Man do I feel stupid!! I'm so fixated on calories burned during exercise I entirely forgot about basal metabolic rate. Going to bury my head in the sand for a while. LOL
I know my basal metabolic rate is very high outside of exercise. My body composition monitor gives me a daily basal metabolic caloric intake estimate, on the average it's 1,600 calories a day just to maintain my current weight without any exercise.
I have a highly active job & lifestyle, on my feet 8 hours a day, plus when I'm not exercising or working I'm always doing something - I am definately not a sedintary person!! A while back I was curious about how many miles a day I was walking on the average. I used a pedometer for a few months. I was averaging 21,000 steps a day, app 11 miles- before I did any exercising. I loaned the pedometer to a friend one day and that was the last I ever saw of it, I never replaced it.
Now everything makes sence to me! I appreciate your reply and reminding me of the obvious.
I know my basal metabolic rate is very high outside of exercise. My body composition monitor gives me a daily basal metabolic caloric intake estimate, on the average it's 1,600 calories a day just to maintain my current weight without any exercise.
I have a highly active job & lifestyle, on my feet 8 hours a day, plus when I'm not exercising or working I'm always doing something - I am definately not a sedintary person!! A while back I was curious about how many miles a day I was walking on the average. I used a pedometer for a few months. I was averaging 21,000 steps a day, app 11 miles- before I did any exercising. I loaned the pedometer to a friend one day and that was the last I ever saw of it, I never replaced it.
Now everything makes sence to me! I appreciate your reply and reminding me of the obvious.
Last edited by qwerty37; 07-26-07 at 07:52 PM.
07-26-07, 07:58 PM
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Man qwerty37, someone must have really put the "fear of death" into you to get you working out that hardcore 
More power to you.
And once again another fact-filled thread by Danno. Good stuff!
More power to you.And once again another fact-filled thread by Danno. Good stuff!
07-28-07, 08:42 PM
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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!!
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!!
If that doesn't work, drink 1 liter of chocolate milk per day.
And if that doesn't work, go get tested for worms.
