I'm not a doctor but…
Cycling injury, recovery and health issues.
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What's the plan? Got a plan?
Anyone can play, just track your own thing and see if you can win your own race.
Plan is to ride heaps plus maintain a healthy diet. That's it. No special formulas or anything.
Since last week I've upped my commute to 5 days a week from 3 so 5 x 70km a week plus healthy eating.
17 Mar = 85.6kg
19 Mar = 84.8kg + girl at work saying "you look slim?!"
FOCUS Cayo Expert
I think dynamictiger is right. There are other factors at play with some people, could be genetics, could be something else. One factor for some people seems to be intestinal microbiota. "an increasing number of studies have related imbalances in the composition of the gut microbiota to obesity." http://www.futuremedicine.com/doi/full/10.2217/fmb.11.142
A treatment is to transfer intestinal microbiota from lean donors to individuals with metabolic syndrome. http://www.ncbi.nlm.nih.gov/pubmed/22728514. If this seems a bit drastic, perhaps pre-biotics and pro-biotics would be more palatable.
In my view, if a person with a normal metabolic response overeats, their metabolism will speed up to compensate. If they undereat, their metabolism will slow down to compensate. I certainly don't eat the exact same number of calories every day, yet my weight over a long period remains stable. I think it takes a prolonged period of overeating for a person with a normal metabolic reponse to gain weight.
So if someone overeats and gains weight, they probably don't have a normal metabolic response. In the research, this has been labelled "metabolic syndrome" which includes "central obesity, insulin resistance, dyslipidemia (elevated triglycerides and low density lipoprotein (LDL) and decreased high density lipoprotein (HDL)), and high blood pressure" http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3399393/. It seems that liver fat is particularly important. "The contribution of either whole body fat or fat distribution or individual fat depots to insulin resistance is moderate, but liver fat has a closer association with (hepatic) insulin resistance. Although liver fat is associated with visceral fat, its effect on insulin resistance is independent of visceral adipose tissue." http://www.ncbi.nlm.nih.gov/pubmed/23107255
It has even been proposed that metabolic syndrome be re-defined as a fat storage condition. "We propose that the metabolic syndrome be changed to fat storage condition to more clearly align with its etiology." http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3660463/
That being said, metabolic syndrome can be reversed through lifestyle changes. While I don't approve of the methods in this trial, it does demonstrate this: https://www.usana.com/media/File/Prospecting%20page/Tools/US/Optimizers/EN%20drStrand-low.pdf
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17/02/2014 - 91.2kg.
24/02/2014 - 90.2 kg
3/03/2014 - 89.9kg
10/03/2014 - 89.9kg
17/03/2014 - 90.2kg
24/03/2014 - 89.7kg
Down a bit due to a bit more volume of training. really need to start going to be earlier though, staying up to watch Milan - San Remo has written me off for a couple of days.
18/3 - 82.1
31/3 - 83.8 went for a light walk at lunch time today, hope to be back on the bike for a couple of easy laps of the local lake some time this week.
Target 79.9 for the rest of the year (ASAP and then maintaining until at least early December).
I'm going to pop my head in here and wish you all the best. You're all on the way!
Some of you may remember I joined in some of the earlier threads around this. I went from 108 to 76kg in around 9 months (I'm about 186cm), starting just on four years ago. Mostly it was from going from totally inactive to active. Sunday is four years since my first ride to work.
Anyway, I've been tweaking my diet along the way. I think I'm getting pretty fixed now on what works for me. I went through a very high carb phase after seeing a sports dietitian, but most recently a LC HF phase a while back. I probably put on a little weight - but only because I thought I could eat as much as I wanted so accidentally the quantities drifted up. Also I noted that my performance on the bike was suffering a little bit on longer rides. It made me feel far healthier than the HC diet. Anyway, now I'm mostly LC HF, but I'm eating more moderate portions. I think it's all about balance and this resonated with me.
Before and during sport rides I lay into the carbs though. It's working pretty well for me. I'm over three years at the same weight. If anything I seem to have grown into my flabby skin a bit if that makes sense. A co worker who went away for a year and recently came back described me as "more buff".
What's more - even if I go on holidays I don't really beef up. And I'm happy. And it's awesome. Keep at it everyone - it can be done !
Once you can climb hills on a bike it's all downhill.
Hopefully I'll know what that's like..... one day.
It's a great article. Starting off with Ice Cream and Subway Got Me Lean but the truth is buried in there...
That was the key for me too.. eat mostly nutrient-dense, minimally processed foods but also eat pancakes, bread, pasta, ice-cream and chocolate. The problem for me was that my quantity of nutrient-dense, minimally processed foods dropped too low. Then the weight came back on.
Great work! And thanks for the encouragement.
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A little update from my efforts to date.
Last three to four weeks I haven't been able to ride as much as I was or want too. Unfortunately at times my work demands I use a car.
However I have been religously following the dietary advice, swimming at the weekends and attending fatness for fitties. My waist size says I am loosing weight. But the scales tell me I have increased to a mere 135.8 kg.
Waist trumps scales. Sounds like you are doing well to me.
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I fell off the wagon just a tad the last couple of weeks, consuming a little more goodness(badness) than I should have, but still not too bad. That and the persistent rain has limited my bike riding as I have my trainer and old bike packed out of the way to assemble the frame work for my new bike home. I started on the weights last week too, with a couple of sessions programmed in this week in preparation for hitting my winter program at full tilt next week. 4 weights sessions per week coming right up!
Faster better bigger stronger.......... and hopefully lighter!
fatty friday weigh in:
28/03/2014: 95 kg
04/04/2014: 94 kg (better drink some water)
11/04/2014: 92 kg (don't get excited, it's just dehydration)
Once again demonstrating how stupid scales are as a measure... I weighed in light this morning due to dehydration
Long story short, I went for a walk by the river before dinner, got carried away and walked for 2 1/2 hours, got home late, ate dinner and forgot to rehydrate before bed. It was also a hot night so I sweated some more out. I want to re-hydrate and see if I can hit at least 93 kg by the time I get home from work. Nice walk though...
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So last week I weighed in at a smidge under 135kg. This morning I was thinking lighter thoughts and in a better mood than last week and came in at 131.4. Or I was wearing heavier clothes last week or something?
I presume by balance you mean if you don't want to gain or lose weight, you have to balance Calories in with Calories out.
You also seem to be saying you are comfortable eating more fat and less carbs, than recommended by the sports dietitian. Care to quantify that, as 'more' is a word that doesn't mean much when sharing anecdotes.
Is the source of your higher fat intake mostly animal products?
Is this higher fat intake for weight loss or maintenance?
I think I'll weigh in here. It might be a bit late, but I've made some losses since the start of the year. This might be the motivation needed to be a bit more conscientious about things.
85+ in late December (my scales are not very accurate) I weighed myself at the start of April after 3 months of riding on roads a minimum of 170km a week. It initially wasn't so much about the weight as fitness. I've made no changes of any significance in my diet and even binge once a month maybe. (copious beers and packets of chips and nuts - all the good stuff) The riding is coming up a treat. What took me 135 minutes when I started now can take as little around 90. That's an average speed of just under 29kph. Not exactly racing material, but WAY better. Acceptably fit and getting better weekly, though I'd be happy to maintain this level of fitness.
Jan 1 85+kg
April 1 77 kg
70 kg would be nice by June - Realistic? I'm 168 cm and on the wrong side of 60. I'm not worried about going bang. (recent physical. Real good stats)
A question I have is am I better off increasing the duration of rides or the number of them to lose the weight (now I'm not putting so much time into it, each time I ride, to improve the speed is no longer the goal)
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