Exercise, calories, rates of absorbtion, and weight loss questions

Joseph Santaniello said:

Hello All,

I have a few nutritional questions whose answers will help me with my
exercise and weight-loss program.

I am 34 years old, male, 193cm tall (6'3"😉, and weigh 103 kg (227 lb). I
am large framed, and I estimate my ideal weight to be about 90 kg (200
lb).

I have recently started a diet and exercise program to get back in shape
and loose weight. When I was around 20 I was in good shape and I intend
to get back to the same level.

I have been limiting my daily calorie intake to 3,000 no matter what
level of exercise I perform on any given day. 3 times per week I take a
100 km (62 mile) bike ride which I estimate to burn about 4,000 calories.
My weight has gone down slowly in the last weeks while my muscle mass
has increased. But I seem to be stagnating a bit.

My question has to do with how the timing of eating relative to exercise
of this type relates to weight loss, and how I can maximize the weigh
loss effects without otherwise adversely affecting my health and
recovery by altering when and what I eat.

So on a 4 hour bike ride, when were the calories being burned eaten?
What type and quantities of food and drink should I consume and when in
order to aid in recovery while not working against my weight loss goals?
I usually start my rides after lunch and ride non-stop. I drink water
during the rides.

I eat usually 400 calories of plain yoghurt for breakfast, about 500
calories of cottage cheese and fruit for lunch, or about 500 calories of
ham and cheese on whole grain non-wheat bread. Usually an afternoon
snack of 400 calories of plain yoghurt. And for dinner about 1300
calories of chicken, pork, or fish with various vegetables (no potatoes,
occasionally wild rice, or pasta), and an evening snack of 400 calories
of cottage cheese. I drink water, and I cannot digest lactose, so no
butter or cream is used in cooking. Just olive oil if necessary.

I have chosen these ingredients because I like them, they are available
in convenient sizes, and are readily available where I live.

So can anyone enlighten me on the process that occurs when I eat the way
I do, and exercise the way I do? When is what converted to glycogen, fat,
etc and when are these things "burned"? And how might I alter my plan to
be more effective?

Thanks!

Joseph

I'm no expert (just happened to see your post next to mine), but AIUI
timing of food intake isn't too important. What the body doesn't use
immediately it stores for next time. Insulin stores the excess glucose
(from carbohydrates etc) in muscles and in the liver as glycogen, or
as fat. Remember that muscle is more dense than fat, so if you're
developing muscle at the same time as reducing fat, your weight loss
will be slow for a period, but when you have enough muscle for your
body's immediate requirements, then your weight should start
decreasing again (provided your calorie expenditure is greater than
your calorie absorption, of course).

--
Chris

E-mail: christopher[dot]hogg[at]virgin[dot]net

In Chris Hogg said:

Joseph Santaniello said:

Hello All,

I have a few nutritional questions whose answers will help me with my
exercise and weight-loss program.

I am 34 years old, male, 193cm tall (6'3"😉, and weigh 103 kg (227 lb).
I am large framed, and I estimate my ideal weight to be about 90 kg (
200 lb). I have recently started a diet and exercise program to get
back in shape and loose weight. When I was around 20 I was in good
shape and I intend to get back to the same level. I have been
limiting my daily calorie intake to 3,000 no matter what level of
exercise I perform on any given day. 3 times per week I take a 100 km (
62 mile) bike ride which I estimate to burn about 4,000 calories. My
weight has gone down slowly in the last weeks while my muscle mass
has increased. But I seem to be stagnating a bit. My question has to
do with how the timing of eating relative to exercise of this type
relates to weight loss, and how I can maximize the weigh loss effects
without otherwise adversely affecting my health and recovery by
altering when and what I eat. So on a 4 hour bike ride, when were the
calories being burned eaten? What type and quantities of food and
drink should I consume and when in order to aid in recovery while not
working against my weight loss goals? I usually start my rides after
lunch and ride non-stop. I drink water during the rides. I eat
usually 400 calories of plain yoghurt for breakfast, about 500
calories of cottage cheese and fruit for lunch, or about 500 calories
of ham and cheese on whole grain non-wheat bread. Usually an
afternoon snack of 400 calories of plain yoghurt. And for dinner
about 1300 calories of chicken, pork, or fish with various vegetables (
no potatoes, occasionally wild rice, or pasta), and an evening snack
of 400 calories of cottage cheese. I drink water, and I cannot digest
lactose, so no butter or cream is used in cooking. Just olive oil if
necessary. I have chosen these ingredients because I like them, they
are available in convenient sizes, and are readily available where I
live. So can anyone enlighten me on the process that occurs when I
eat the way I do, and exercise the way I do? When is what converted
to glycogen, fat, etc and when are these things "burned"? And how
might I alter my plan to be more effective? Thanks! Joseph

I'm no expert (just happened to see your post next to mine), but AIUI
timing of food intake isn't too important. What the body doesn't use
immediately it stores for next time. Insulin stores the excess glucose
(from carbohydrates etc) in muscles and in the liver as glycogen, or
as fat. Remember that muscle is more dense than fat, so if you're
developing muscle at the same time as reducing fat, your weight loss
will be slow for a period, but when you have enough muscle for your
body's immediate requirements, then your weight should start
decreasing again (provided your calorie expenditure is greater than
your calorie absorption, of course).

Thanks for the reply.

During exercise, will fat burning commence only after all glycogen is
depleted, or does it happen constantly by some sort of ratio? And if I
deplete my glycogen stores during a ride, how fast can these stores be
restored? How can I estimate what type and quantity and meal I can
consume after a ride which will allow restoration of glycogen without
storing as fat?

I have been operating under the assumption that the majority of my
recovery and muscle growth is happening at night while I sleep. Thus the
high protein evening meal. Does this make sense? Or would I be better
served consuming just the right amount carbs after exercising to restore
glycogen, and then immediately some protein for recovery and growth?
When does muscle recovery and growth happen?

Joseph

Joseph Santaniello said:

In Chris Hogg said:

Joseph Santaniello said:

Hello All,

I have a few nutritional questions whose answers will help me with my
exercise and weight-loss program.

I am 34 years old, male, 193cm tall (6'3"😉, and weigh 103 kg (227 lb).
I am large framed, and I estimate my ideal weight to be about 90 kg (
200 lb). I have recently started a diet and exercise program to get
back in shape and loose weight. When I was around 20 I was in good
shape and I intend to get back to the same level. I have been
limiting my daily calorie intake to 3,000 no matter what level of
exercise I perform on any given day. 3 times per week I take a 100 km (
62 mile) bike ride which I estimate to burn about 4,000 calories. My
weight has gone down slowly in the last weeks while my muscle mass
has increased. But I seem to be stagnating a bit. My question has to
do with how the timing of eating relative to exercise of this type
relates to weight loss, and how I can maximize the weigh loss effects
without otherwise adversely affecting my health and recovery by
altering when and what I eat. So on a 4 hour bike ride, when were the
calories being burned eaten? What type and quantities of food and
drink should I consume and when in order to aid in recovery while not
working against my weight loss goals? I usually start my rides after
lunch and ride non-stop. I drink water during the rides. I eat
usually 400 calories of plain yoghurt for breakfast, about 500
calories of cottage cheese and fruit for lunch, or about 500 calories
of ham and cheese on whole grain non-wheat bread. Usually an
afternoon snack of 400 calories of plain yoghurt. And for dinner
about 1300 calories of chicken, pork, or fish with various vegetables (
no potatoes, occasionally wild rice, or pasta), and an evening snack
of 400 calories of cottage cheese. I drink water, and I cannot digest
lactose, so no butter or cream is used in cooking. Just olive oil if
necessary. I have chosen these ingredients because I like them, they
are available in convenient sizes, and are readily available where I
live. So can anyone enlighten me on the process that occurs when I
eat the way I do, and exercise the way I do? When is what converted
to glycogen, fat, etc and when are these things "burned"? And how
might I alter my plan to be more effective? Thanks! Joseph

I'm no expert (just happened to see your post next to mine), but AIUI
timing of food intake isn't too important. What the body doesn't use
immediately it stores for next time. Insulin stores the excess glucose
(from carbohydrates etc) in muscles and in the liver as glycogen, or
as fat. Remember that muscle is more dense than fat, so if you're
developing muscle at the same time as reducing fat, your weight loss
will be slow for a period, but when you have enough muscle for your
body's immediate requirements, then your weight should start
decreasing again (provided your calorie expenditure is greater than
your calorie absorption, of course).

Thanks for the reply.

During exercise, will fat burning commence only after all glycogen is
depleted, or does it happen constantly by some sort of ratio? And if I
deplete my glycogen stores during a ride, how fast can these stores be
restored? How can I estimate what type and quantity and meal I can
consume after a ride which will allow restoration of glycogen without
storing as fat?

I think the muscle glycogen is used first, followed by liver glycogen,
followed by fat, but as I said, I'm no expert.

Quoted message said:

I have been operating under the assumption that the majority of my
recovery and muscle growth is happening at night while I sleep. Thus the
high protein evening meal. Does this make sense? Or would I be better
served consuming just the right amount carbs after exercising to restore
glycogen, and then immediately some protein for recovery and growth?
When does muscle recovery and growth happen?

Joseph

I really haven't a clue, but I doubt it's like that. I would think
muscle growth is a slower, steadier and continuous process, in
response to over all exercise levels.

--
Chris

E-mail: christopher[dot]hogg[at]virgin[dot]net

Quoted message said:

I am 34 years old, male, 193cm tall (6'3"😉, and weigh 103 kg (227 lb).

I

Quoted message said:

am large framed, and I estimate my ideal weight to be about 90 kg (200
lb).

I have recently started a diet and exercise program to get back in

shape

Quoted message said:

and loose weight. When I was around 20 I was in good shape and I

intend

Quoted message said:

to get back to the same level.

I have been limiting my daily calorie intake to 3,000 no matter what

I think 3000 is simply too much.

Quoted message said:

I eat usually 400 calories of plain yoghurt for breakfast, about 500

You must either eat tons of youghurt or your yoghurt has different
calories than mine (65 cal / 100g).

Quoted message said:

calories of cottage cheese and fruit for lunch, or about 500 calories

of

Quoted message said:

ham and cheese on whole grain non-wheat bread. Usually an afternoon
snack of 400 calories of plain yoghurt. And for dinner about 1300
calories of chicken, pork, or fish with various vegetables (no

potatoes,

Quoted message said:

occasionally wild rice, or pasta), and an evening snack of 400

calories

Quoted message said:

of cottage cheese. I drink water, and I cannot digest lactose, so no
butter or cream is used in cooking.

Butter should not contain any lactose - it is pure fat - unlike other
dairy you list.

Quoted message said:

Just olive oil if necessary.

That is a good choice.

Quoted message said:

So can anyone enlighten me on the process that occurs when I eat the

way

Quoted message said:

I do, and exercise the way I do? When is what converted to glycogen,

fat,

Quoted message said:

etc and when are these things "burned"? And how might I alter my plan

to

Quoted message said:

be more effective?

Well, I think your menu is a little bit boring, but reasonable. You just
have to give it more time.

As it is rather low-carb, I guess that there was some water involved in
your initial faster phase. You can try to eat less and exercise more,
that is always a good thing, but generally I would advise patience... 🙂

(I was almost in same situation, 190cm, 102kg, it took me 10 months to
get to 85kg. OTOH I never counted anything (calories nor carbs), just
changed my way of eating. I was also exercising less than you. So in
fact you can go faster.).

Mirek

"Mirek Fidler" <[email hidden]> wrote in news:[email hidden]:

Quoted message said:

Quoted message said:

I am 34 years old, male, 193cm tall (6'3"😉, and weigh 103 kg (227 lb).

I

Quoted message said:

am large framed, and I estimate my ideal weight to be about 90 kg (200
lb).

I have recently started a diet and exercise program to get back in

shape

Quoted message said:

and loose weight. When I was around 20 I was in good shape and I

intend

Quoted message said:

to get back to the same level.

I have been limiting my daily calorie intake to 3,000 no matter what

I think 3000 is simply too much.

Actually it's the (approximate) maintenance level for a weight of 200
pounds (roughly 15 calories/pound), i.e. the amount the OP would want to
eat for the rest of his life if he wanted to stay around 200 pounds. It
represents about 405 calories/day less than what's needed to maintain his
present weight, which would result in a loss of about 3.5 pounds per month
(he'd reach his desired weight and then stay there in about 8 months).
True, that's not very fast weight loss, but then IMHO people put far too
much emphasis on the speed of weight loss, and there seems to be evidence
that the slower the rate of loss, the longer the loss will last (might have
something to do with the fact that there's no "going back to normal eating
when the diet is over"; you *are* eating normally while you're losing the
weight.