This is harder...

[toolonglegs]

..than any training I do on the bike!.
Well for me anyway...counting Kcal's sucks but it is the only way I can lose weight with any consistency!.
It certainly makes you think about where your fuel is coming from.Yesterday was the first day I struggled in the last week.
Finding enough protein is always my problem...but if I can get 1 gram per kilo per day I am happy.
Fat mainly comes from walnuts and almonds .
I am taking the Kjoules on my powertap for the days I exercise...dividing them by 0.8 to come up with my Kcals and adding them on to my daily food allowance.(That doesn't show in the picture.)
See how long I can keep it going....if I am anal it works...fingers crossed!.

[Wino]

TLL, what site/application do you use to track and calc your intake?

[toolonglegs]

Calorieking.com.au ...it is really really good.I have to self import all my food values here as obviously their foods don't exist here...but as I often eat similar things it only needs to be done once.It is a fair bit of work thou.

[Wino]

Yeah, thats a great site. I must have more of a play with it. I found it very useful when trying to carb load a while ago. Trying to calc carbs via food lables and a spreadheet was a PITA.

Cheers

[Wino]

What sort of proportions of total intake or g/kg do you usually aim for with protein, carbs, and fat?

[toolonglegs]

Pretty much what is in the charts is what I want to hit.
1 g fat per kilo / 1.2g protein per kilo / 4 g carb per kilo (also would like to hit 80-100g fibre per day)
That is a average day for me with about 1000 Kcal exercise.

[Ant.]

I weigh myself every morning, it's not perfectly stable, hence doing it every morning, (67.8, 67.5, 67.8, 67.3, 67.3, 66.9, 67.2, that's me the past 7 days, and I'm going south until 65kg), plus it reminds me that the trend is working which motivates me.

I don't count calories anymore. 1kg of fat is a lot of calories, and as long as I can see the trend is going down (at a rate that's not too dramatic), I'm happy and I know it's working. It's hard to accidentally put on 1kg in a week (okay, maybe not, since I put on 2kg in 2.5 weeks after breaking my collarbone), so if I began to see an upward trend, I'd know that something's not right, and I'd spot it within a week

[toolonglegs]

I spot the upward trend...just sometimes can't do much about it .

[RobRollin]

I couldnt agree with you more TLL. Im not using CK but I am writing a food diary of everything I eat and what times. Im going to see a nutritionist that was reccommended to me by some good riders in Tas. She analyses your food diary, carbs, minerals, protein etc and writes out a programme suiting your requirements. For me, losing weight and maintaining power.

[Marty Moose]

I use CK I bought the food book and the diary all up $11 its a bargain and works well, makes it easy.

MM

[clack3rz]

I must agree - it takes more motivation to do this and to keep motivation going to eat certain foods at certain times - not to mention to record it all.
I used CK for a while last year, and must admit, once it was routine (and set-up) it wasn't so hard.

I must get back onto it.....it helped me drop a bit and taught me a bit about what works on/for training and what doesn't.

I need to drop several kilos - sitting on 80.3kgs and really should be low to mid 70's.

I'm starting racing this year, so to add this into my routine won't do any harm!

[clack3rz]

OK - so I've now gone back to CK. Let's see how I go!

[clack3rz]

@TLL - what do you eat to get all that fiber during the day?

[toolonglegs]

For the fibre... Kiwifruit is very good.Beetroot,apples,leeks,weetbix...etc etc.I make a concerted effort to get in the fibre.
Palm Hearts are the king of fibre..4 grams of fibre per 100 grams and only 25 Kcals...and yummy!.

[JustinS007]

Pretty much what is in the charts is what I want to hit.
1 g fat per kilo / 1.2g protein per kilo / 4 g carb per kilo (also would like to hit 80-100g fibre per day)
That is a average day for me with about 1000 Kcal exercise.

Hi toolonglegs. Good on you for doing the hard yards with weight loss and calorie counting. It's a pain initially, but as the diet modifies and your awareness increases it gets much easier. You eventually get to the point where you just grab a medium apple and instantly know that it will 'cost' you 80 calories, of which 100% (near enough) are carbs. 2 slices of wholemeal bread is 180 calories and with salad only filling and light mayonaisse just 260 calories for the sandwich etc..

Incidentally, and I'm not sure where you are at with current BF% and athlete status, but I think that you are consuming too much fat with the above figures. Those figures would be OK for a 'normal' person who might be aiming (male) at 10% - 15% BF, but if you're looking at the elite end then you will have to reduce fat % of total calories more.

Good luck with it all.

[Ant.]

Is there a thing we can put on the bottom that tracks our weight, much like the km ridden thing? I wouldn't mind the "stock market" look for a signature.

How much do you weigh now TLL?

[toolonglegs]

Ant,today I am 101kgs ...put on 12kgs since last May.Mainly over winter
But I have lost 4.5 so far (although a bit too quickly).
Justin...cheers for you comments.My BF is probably around 20% so I have a long way to go.I always eat very healthy but just eat too much!.I also test pretty low on my good fats during the last few blood tests...can't remember what it is called?.So my fat intake comes from all the good stuff.
A dab of olive oil,lots of nuts,weetbix,salmon yesterday for example...I think if I cut that out I wouldn't be eating all that healthy?.Getting in 1 gram of protein per kilo is a major struggle thou!.

[Ant.]

Go sub 100 for valentines day!

[toolonglegs]

At the rate I am going I will be 97 by valentines days....might as well ride the wave while it is easy.

[toolonglegs]

Yesterday was my first blow out ....was going good till lunch time and then bam....munch munch munch!... .
It all went bad as soon as I stopped recording what I ate on CalKing...that is usually the sign it will go pear shape.
So I got on the trainer at 8pm and didn't get off till 11pm...then straight to bed.This morning I was back to where I was yesterday & today so far I am back on track!.
THe big wake up call came Sunday on one of the local hills...only two guys beat me over the climb and not by that much.So ever since then I have been going thru the "if I was 10 kilos lighter I would of stayed with them!!!"....and if I can reach my dream weight ...yeah I nkow...dream on .

[Wino]

TLL, I notice something very concerning in your images in the OP. There appears to be a significant lack of alcohol! surely this cant be right? Ive heard of people 'allegedly' doing it. I thought it was one of the major food groups.

[toolonglegs]

I like beer...I just don't drink it .I have had 1 or 2 bottles this year.To be honest I don't know that many people here and I don't drink alone.
Don't worry...when it get's messy it usually gets really messy .

[mikesbytes]

You fattie, my 84kg bod would wip your [something starting with a] at Oately this winter.

OK, jokes aside, your doing the right thing, just keep it until you reach your goal, you need to unleash that powerful body from the chains of excess.

You say that your 101kg (AT) 20% BF, so your LBM is about 80kg, so a good target is 88kg, which is 10% BF

[toolonglegs]

hehe...have you done Oatley lately Mike?.
I was a even bigger at Oatley...although not much .Think I am lot stronger now thou.
I was 87-88 in 2000....came 3rd in Canberra 24 hour so I was flying...be nice to get back to that weight again .

Oatley May 2008...

[toolonglegs]

At 1999 Canberra 24 hr...(2nd from the left)...about 90kgs...I lost 3 or 4 more before the next years race.But I didn't have any Euro Pro's on my team the year after .