mollusk

I am going to DC next weekend.

Already have reservations at lots of great places to eat. I haven't been to Das in years. I hope it is as awesome as I remember.

mollusk

Das was really good.

On Saturday we went to a good Japanese place with my son and his lady. I had the deluxe sashimi and it was very good.

Last night my wife and I went to a Thai place in Alexandria and as I expected my dish that I ordered Thai hot was not. I had to get the "spice tray" and add two extra spoons of dried bird pepper and then it was OK, but not quite hot enough.

furiousferret

Down to 165. Weight loss seems really slow; I think its mostly from the Thanksgiving bump but really its been reasonable at 1.5 lbs a week.

I also think hands down the safest way to lose weight is to eat your suggested daily intake for me that's (1800 calories) and shape your deficit via exercise. Its not as fast, but my chances of getting sick or burning out (i.e. going crazy and binging on a gallon of ice cream and some In n Out) makes it much more sustainable.

mollusk

Make sure that you are getting a lot of protein so that you aren't losing muscle mass. 1.5 lbs per week sounds OK if you do it right. It doesn't do you that much of a favor to be losing mostly muscle in your weight loss.

furiousferret

I average about 100 grams a day. I probably eat too many protein bars though.

Ygduf

https://www.washingtonpost.com/news/...re-overweight/

spectastic

I noticed that I've been crashing early in my rides. normally, I can eat a nice bowl of oatmeal, and go out on a 60 mile hammerfest. now, I'm hitting the wall at like 30 miles, and getting cravings for calories. Lately, I've been inadvertently eating more meat than what I have done in the past, and likely not taking in as much carbs as I usually do. Would this be the reason why I'm not performing as well on the bike as I'm used to?

steps forward: more vegetables, more carbs, less protein/meat?

revchuck 

30 miles is less than an hour and a half on a group ride, and less than 1k calories at that pace IME. If you're really hitting the wall at that point, something's going on. Your body can store 1.5-2k calories for immediate use.

IIRC, the FDA recommends that average adults take in .8 g/kg of protein daily. I've read that endurance athletes (us) need 1.2 g/kg when training, and that most Americans eat more protein than that. I'm unclear as to what your body does with protein when you eat more than needed, maybe someone else can chime in on that.

I'm wondering about the timing of your eating. Your body uses glycogen when you're sleeping to keep the motor running, so there's a built-in deficit when you wake up. If you slam that oatmeal and bolt out the door and hammer, little of it will be digested when your body needs it because your body will be directing its efforts toward moving you on the bike. OTOH, if you give yourself an hour or two to let your body digest it, it'll go where it needs to. There are folks here with more knowledge on this than me, and I'm sure they'll correct me where needed.

IMO, yeah, you could cut back on meat and add carbs. Note that veggies = carbs. Sweet potatoes are in season now down here, and would be a tasty way to do it.

Heathpack 

I personally aim for 1.7 gm pro/kg. Excess protein is either burned as fuel if you are calorie deficient or converted to free fatty acids and stored as fat if you are not calorie deficient.

I routinely "hammer" i.e. do hard interval workouts in the 1.5 hr/0.85-0.9 IF range fasted. I also spend a lot of time riding minimally fueled- to train fat metabolism and also to help manage weight.

For me personally, I think with adequate carb intake during recovery you can ride pretty hard or pretty long on stored carb and fat and that the more you ride without consuming exogenous fuels, the better your body gets at tapping fat stores.

So getting the right pro and carb amts during recovery is the key. There is some evidence that you may get more carb into muscle if you consume a simple carb source within 30 min of a workout. So my recovery drinks always contain my protein dose (23 gm), liquid (to replace fluids) and simple carbs (50-60gm), while avoiding fiber (which might slow absorption).

No idea if I'm actually doing it right. But I can get some tough workouts done while fasted.

topflightpro

NY Times has an article on consuming too much protein: https://www.nytimes.com/2016/12/06/we...rds=AudDevGate

dz_nuzz

Bunch of teammates are swearing by the low protein / high carb diet. Might actually start to do that.

revchuck 

"Low" and "high" are awfully squooshy terms. Do they quantify "low"?

dz_nuzz

70 Carb, 15 Fat, 15 Protein

another is talking about 80 Carb, 10 Fat, 10 Protein

revchuck 

That's pretty low. Of course, it could be a rationalization for a normal amount of protein and a bunch of beer.

Wylde06

Just the thought of 70g of carbs is making my blood sugar go up...

revchuck 

That's about 1-1/2 Clif bars.

Enthalpic

70%

Wylde06

That makes way more sense, but its still a lot (from my/a diabetics point of view anyways)

hack

70% is much more than I could do ... I tweaked my macros last season to include more carbs (I think up around 60%?) and I felt lousy. More sluggish, bloated, etc. After a couple months, I went back to my usual breakdown and felt much better.

scheibo

80/10/10 is pretty much what the Kenyan runners/marathoners do. Definitely different than the current Western craze for high protein or high fat, but at least there's some proof it can work for endurance athletes

aaronmcd

I think Kenyan runners could eat anything and still win.

TheKillerPenguin

jj's carb thing worked like gangbusters for me doing back to back death marches. Has swayed me back from the 50/30/20 split to much higher carbs.

revchuck 

If this is based on the study cited in Matt Fitzgerald's book Racing Weight, it's important to note that the Kenyans were taking in 9.7g/kg of carbs, IOW a metric ****-ton. That would put their protein intake at just over 1.2g/kg.

Doge

West Africans and East Africans are different. I grew up in both (Liberia and Kenya). I was different. Eating the exact same things as they did - it worked differently with me.

I would not apply an African runner's diet to certain cycling event. Froome was super low carb for the TdF - and he's a Kenyan.

scheibo

mostly just basing it off all of my friends who train in iten and what they tell me.

im surprised riders rode the TDF low carb. kind of curious as to why as well? wouldn't you want energy as quickly as possible when racing?