|Body rebels against going under 150lbs @ 5.8'.||titansprodigal|
Jul 8, 2002 3:49 AM
|I'm getting discouraged. I've lost 7lbs since race season began this spring but i just cant loose anymore. I train 50/50 mtb/road, 8hrs p/wk. Mainly 3 on 1 off but many weeks i do two day, two hr interval sessions then off two days. Im small boned and can pinch a inch in my waist and 1.5 inches in my gut.
My diet is good, the only thing i can think of is that all the whey protien (135cal p/serving) is keeping me from loosing the wt. I can still pinch a good inch around my waist and about 1.5 inches in my gut:( But w/o the added protien i feel burnt and overtrained. Heres my typical daily intake:
a.m 8oz skim milk, 6oz tofu, cantaloupe, blueberries.
10a.m spinach/cantaloupe, oj, 8oz skim milk blueberries and 20gr whey half bagel.
lunch, beans, cheese, romain noodles and tuna mixed, sometimes whey if ive worked intervals the day prior.
3pm same as 10am
dinner- no whey, pasta and lean meat, corn
|I'm 5'10" and just hit 140,||STEELYeyed|
Jul 8, 2002 5:48 AM
|down from 165 in April. I think the key is to grab your carbs through out the day time with whole grains,fresh fruit and vegetables,then do your scheduled workout,you'll be loaded up well enough to finish,then after 6:00 pm I eat 0 carbs only lean meat and some cheese along with a multi-vitamin. I never feel weak or hungry but you have to be carefull not to over train,weight loss during training is a delicate balance.|
|I used to weigh 139 lbs at 6' 2"||Merckx fan|
Jul 8, 2002 11:46 AM
|... for about two weeks when I was 16.|
|What about protien intake?||titansprodigal|
Jul 8, 2002 3:53 PM
|Ive been supplementing w/ whey @ 135cal per servings about 3-4x p/day. Exactly how much protien do i need?
|What about protien intake?||STEELYeyed|
Jul 8, 2002 8:07 PM
|If you eat 6-10 oz. of lean beef and a couple slices of cheese after your evening workout,that should take care of your protein. You will know if you are not getting enough if you get hungry during the night,then you will need to eat a little more before you go to bed. After a workout and before bed is the best time for protein and vitamin/mineral absorbtion and muscle rebuilding. There are other ways,but that has worked for me.|
|about 1 gram per lb of body weight/day (nm)||ColnagoFE|
Jul 9, 2002 12:25 PM
|that intake is more appropriate for strength athletes, imo (nm)||weiwentg|
Jul 9, 2002 3:08 PM
|Ive heard 0.75-1.0 gram/lb of LEAN body weight||mtber|
Jul 10, 2002 6:14 AM
|which is body weight - body fat. Ive also heard that endurance athletes need just as much or more protein than strength athletes due to the muscle catabolism (sp?) that takes place after a several hour training session.|
|that would be more accurate||weiwentg|
Jul 12, 2002 4:36 AM
|but I don't think we NEED as much protein as strength athletes. they go through muscle catabolism, too, and they often seek to put on muscle weight. we seek to keep it off or maintain it - we need merely to fight off catabolism.
YMMV, especially if you're in the TDF or Ironman Hawaii - in that case you can eat anything by the bucketfull.
|you are correct...probably a bit less for endurance athletes (nm||ColnagoFE|
Jul 11, 2002 11:37 AM
|Actually more than a bit more for endurance...||terzo rene|
Jul 12, 2002 3:14 PM
|According to a 1988 study in Journal of Applied Physiology body builders required .82g/kg/day to maintain nitrogen balance (indicating you are not losing muscle mass to provide the energy), while elite endurance athletes required 1.37g/kg/day. To provide a margin for safety the researchers recommended 1.6g/kg/day for endurance athletes.
Dietary composition has very little effect on weight but total calories definitely does. So if you really want to get leaner you can eat less, exercise more, or both. Pinching and inch is a very poor measurement of body composition as well. I was 4.5% fat in an underwater measurement a number of years ago but I still had a small spare tire (thanks for those genes Dad!)
Jul 8, 2002 7:40 AM
|If you have a college with a sports program nearby, they might be able to do an in water body fat test. The college here does it for $10. Otherwise, a caliper test might tell you where you are. I'd do this before seriously trying to lose more. Find out where you are now.
It's hard to lose weight when training hard or racing.
I found a diet that worked wonderfully for me. I eat a bowl of Smart Start cereal with 1% milk for breakfast and dinner, with a Subway turkey sandwich for lunch. I lost pretty fast with that, but it gets pretty boring. My brain makeup is such that I can't seem to make diets work unless they are very rigid, with no room for ambiguity in portions or selections. I take lots of vitamines, too.
|re: Body rebels against going under 150lbs @ 5.8'.||JSchneb|
Jul 8, 2002 11:58 AM
|I'm in the exact same boat. I'm 5'7", and I started out @ 162 in February. I got down to 148, and my weight has been yo-yo'ing between that & 150 for the past 3 months. My goal is to get down to around 140 or so. I think that my main problem is that I eat pretty strict during the week, but blow it on the weekends (lots of parties in the summer!).
I'm starting to think that trying to loose weight in mid-summer is pointless (need to keep cals' up for racing/hard training and endless week-end pig-fests).
I had most of my success trying to loose in the months between Jan-May (still base training then so I can reduce cal. intake w/o really affecting my training and no holidays or parties).
|Lose a lot of that protien and...||hayaku|
Jul 9, 2002 6:03 AM
|replace it with carbohydrates. If you're a body builder you need marginaly more protien than the RDI. If you're a cyclist trying to lose fat, you need carbohydrates to fuel exercise. Eat mostly complex carbohydrates, avoid simple carbs exept in the hour after an exercise session.
I would recommend waiting until the off season and early part of next season before you try to lose more weight. At that time you have long easy sessions working on your oxidative energy supply system, burning fat as the primary source for energy. Performance wont suffer from subtle calorie restriction during this period, unlike during race peaking.
Stay hydrated, get a specific body fat measurement done and set a realistic and healthy goal percentage. You'll be OK.
Jul 9, 2002 3:31 PM
|I'm guessing that training alone will consume close to 1000 cal./day.
I'm a very lean (6'1"- 160lbs) and believe in eating whatever I feel like during "biking season." I'm guessing your body is all messed up from calorie restriction combined with heavy workouts.
I'd try ditching the whey protein... for me, at least, it causes major water retention. The other thing I'd add is more fat to your diet. It will help stablize your energy level throughout the day... and you can certainly eat more meat- it will give you both protein and the fat. I usually try to get a pound of meat/day.
If you feel that burnt out and overtrained just from NOT taking whey, you should maybe listen to your body, and simply realize that you are on the edge of being burnt out and overtrained (rather than looking at the protein itself).
I'm guessing your body is so freaked out that it is using all of your food too efficiently (ie. your metabolism has slowed). If you train hard, eat like a pig! I'm mildly exaggerating, but I don't think 3000-4000 calories a day is that big of a worry... let your muscles know that they will be fed when they need it. I doubt you'll gain weight, but will likely rather feel better and train harder.
|re: Body rebels against going under 150lbs @ 5.8'.||JSchneb|
Jul 17, 2002 10:19 AM
|It's funny, but a couple of days after I posted my reply my weight started droping again... Haven't really changed anything - lost another 5 lbs. since then. Must have been at a plateau?|| |