3000 miles in 10 months... so Why am I still fat?

[Doug Cook]

The story thus far....

12 years ago - single, 6'3", 180lbs., hair, and competing in
citizens class triathlons.

Fast forward to last July... Married, two kids, mortgage, no
hair, sedentary, 279lbs.

Sick of that fat man in the mirror, I bought some XXL
cycling clothes, dusted off and tuned up my old Trek, and
started riding again. Now 10 months and close to 3000 miles
later... I still weigh 274! I mean... come on! 3000 miles
for 5 pounds?!

My fitness level has increased tremendously. I use to
struggle on 10 mile rides. Now I do at least 3-4 weekday
rides of 15-30 miles each and one weekend ride for 50-70
miles - all solo. My computer puts my average speed for
these rides between 16-18mph depending upon the particular
ups&downs of the ride. My HRM says my average rate is
usually right about 75% of max (although that can vary,
usually on the high side, when the ride has climbing). I
feel lean and mean while I ride, but when I get home I
wonder who that fat guy in the mirror is!

I don't diet per se, but I do eat sensibly. The days that
I've tracked my caloric intake it's usually right between
2500 - 3000. One friend who is a "wellness" expert suggests
I'm not eating *ENOUGH*. Although she readily admits she
doesn't specialize in athletes ("slovenly couch potato" is
how she describes her typical client), she says that with my
activity level my BMR is 5300... as she explained it that's
the number of calories needed to just maintain my weight!
Therefore she thinks my body thinks it's being starved and
refuses to let go of the fat. She thinks by eating MORE the
body will move away from this starvation reflex and start
shedding pounds. She also suggested riding easy first thing
in the morning BEFORE breakfast so the body has to switch to
fat because the glycogen stores will be low (sound like a
recipe for the BONK to me).

Well, I tried to eat 4000 calories today and about died! I
felt horrible, stuffed, tired, etc. I tried riding with
just water (no sport drink), and found myself craving sugar
after the ride.

Any experts lurking out there that would like to comment?
Are there any coaching services online that could help
customize my training to help me lose weight? I can't afford
to hire a coach.

Any thoughts would be appreciated.

 

[Dan Daniel]

On Tue, 18 May 2004 22:16:03 -0600, "Doug Cook"
<[email protected]> wrote:

>
>Any thoughts would be appreciated.
>

No answers, but a congratulations! You sound like you are in
good shape, getting better. A nice comeback.

Do you still look the same? Muscle is denser than fat, so
people often don't lose weight as they shift from fat to
muscle, but the body takes on a different look.

There was a recent thread in here on 'The Big Fat Con Story'
-Mike Kruger- May 11- you can probably find it in google if
it is off your server. The first paragraph-

"The Guardian has an excerpt from a new book by Paul Campos,
"The Obesity Myth". The excerpt is titled "The big fat con
story." http://www.guardian.co.uk/weekend/story/0,3605,1200-
549,00.html "

You might look over that article.

I'll take being healthy over being slim if I can't
have both.

 

[Doug Cook]

"Dan Daniel" <[email protected]> wrote in message
news:[email protected]...
> On Tue, 18 May 2004 22:16:03 -0600, "Doug Cook"
> <[email protected]> wrote:
>
>
> >
> >Any thoughts would be appreciated.
> >
>
> No answers, but a congratulations! You sound like you are
> in good shape, getting better. A nice comeback.
>
> Do you still look the same? Muscle is denser than fat, so
> people often don't lose weight as they shift from fat to
> muscle, but the body takes on a different look.

No, I haven't changed shape. I should have mentioned that I
carry almost all the weight around my waist. Personally, I
think I'm rather oddly shaped. Chest and butt look normal...
just a big fat gut in front. I've thought about the muscle-for-
fat theory, but my waistline hasn't changed, and my clothes
don't fit any differently. That's why I'm pretty sure my
body just doesn't touch it's fat stores.

I've read the thread about the fat fraud, but I am fat. I've
got this big inner tube around my middle that interferes
with getting into a nice aero position, puts unnecessary
stress on my butt in the saddle (the biggest reason I don't
ride longer), and I'm scared to even think about what I
could do on the climbs if it were gone.

 

[Badger_south]

On Tue, 18 May 2004 22:16:03 -0600, "Doug Cook" <[email protected]>
wrote:

>My HRM says my average rate is usually right about 75% of
>max (although that can vary, usually on the high side,
>when the ride has climbing). I feel lean and mean while I
>ride, but when I get home I wonder who that fat guy in the
>mirror is!

What worked/works for me is that I quit eating sugar, bread,
and pasta/potatoes. I switched to fish, chicken, lean beef,
green leafy veggies, cut back on dairy. Read Eades' book on
Low carb 'Protein Power'.

You also don't say when you eat, or what you eat. Consider
eating smaller meals, but more often, don't eat after 7pm,
drink plenty of water.

Can you suppliment the riding with some jogging, perhaps 3
miles a day, 3 days a week? What about some bodyweight
exercises pushups, squats, pullups? Weight training? Sounds
like a lot, but the biking is very efficient and you may not
be taxing the system sufficiently to burn up the calories. I
doubt if you're in any kind of starvation mode eating 2500-
3000 calories!!

Congrats on the fitness you've achieved so far.

-B

 

[Paul Southworth]

In article <[email protected]>,
Doug Cook <[email protected]> wrote:
>
>I don't diet per se, but I do eat sensibly. The days that
>I've tracked my caloric intake it's usually right between
>2500 - 3000. One friend who is a "wellness" expert suggests
>I'm not eating *ENOUGH*. Although she readily admits she
>doesn't specialize in athletes ("slovenly couch potato" is
>how she describes her typical client), she says that with
>my activity level my BMR is 5300... as she explained it
>that's the number of calories needed to just maintain my
>weight! Therefore she thinks my body thinks it's being
>starved and refuses to let go of the fat. She thinks by
>eating MORE the body will move away from this starvation
>reflex and start shedding pounds. She also suggested riding
>easy first thing in the morning BEFORE breakfast so the
>body has to switch to fat because the glycogen stores will
>be low (sound like a recipe for the BONK to me).
>
>Well, I tried to eat 4000 calories today and about died! I
>felt horrible, stuffed, tired, etc. I tried riding with
>just water (no sport drink), and found myself craving sugar
>after the ride.
>
>Any experts lurking out there that would like to comment?
>Are there any coaching services online that could help
>customize my training to help me lose weight? I can't
>afford to hire a coach.

If you have health insurance you can probably get covered
for a visit to a dietician, that is the direction I would
go. The RD will most likely have you write down what you eat
for a few days and then make suggestions.

If you're feeling good most of the time then you're probably
eating enough.

--Paul

 

[Badger_south]

On Tue, 18 May 2004 22:16:03 -0600, "Doug Cook" <[email protected]>
wrote:

>My fitness level has increased tremendously. I use to
>struggle on 10 mile rides. Now I do at least 3-4 weekday
>rides of 15-30 miles each and one weekend ride for 50-70
>miles - all solo.

Re-reading your message, I can offer one overall suggestion.
Track your mileage, food intake, type of food, waistline
measurement and weight on a spreadsheet. Weigh yourself
every 2nd or 3rd day.

You may be surprised just how much you're eating, how much
you're eating at one meal, how much sugar and starch you're
eating, and may be overestimating the mileage. If you're
ranging from 95 to 190 miles during the week that sounds
inconsistent. It may be that you're unknowingly sabotaging
your efforts, by binging during the low mileage weeks.
Perhaps you can smooth it out more, and get 150 miles per
week but ride everyday. AM rides are good, but if you can do
some easy jogging in the AM that might be better, then ride
in the evening, and don't eat after 7-8pm.

I went from 270ish to about 200 in 8 months just by cutting
out the sugar and starch and at the time, b/c of an injury
did virtually no exercising.

At this point I had gained back some of that, but have lost
an additional 30lbs in the last three months just by again
cutting out the carbs and sugar, but in addition I'm biking
20 miles/day 100-110 miles a week.

The reason for the careful tracking is to discover
what trends are working for you, and to help you
uncover some things you may be doing unconsciously,
either underestimating or overestimating your efforts
or food intake.

-B

 

[Ron Hardin]

Count calories. For every cumulative 3500 you take in in
excess of your needs, you gain a pound of fat. Conversely,
for every 3500 shy of your needs, you lose a pound of fat.

Just write down the calories of everything you eat and
add them up.

Reduce them until you lose weight at the rate you want, two
pounds a week is fine.

Generally if you exercise, you eat more, so it's not a
weight loser alone.
--
Ron Hardin [email protected]

On the internet, nobody knows you're a jerk.

 

[Bubba@Fl]

Hey Doug,
I'm not a health professional but as an ex-amateur bodybuilder I have done a
great deal of research on this subject. I might be able to help you answer
your question as to why you're still fat. First, your life-style. You are
older, married, have children, bills, and all the stress that goes with it.
Excessive stress alone can be enough to wreck a body. Body type - there are
three basic body types. From your description you fall into what's called
the meso-morphic body type. This just means you have a large frame with
heavy muscle mass. This body type can easily pack on muscle but
unfortunately you also store fat easily, too. Then, there is your choice of
exercise. Bicycling is an excellent form of cardiovascular exercise but does
little to increase overall lean muscle mass. This is mostly because
bicycling is a non-weight bearing type of activity. The only way to increase
lean muscle mass is with some type of weight bearing activity. A simple form
of this is walking. I'm not knocking cycling, I commute to work every day.
Here are a few things that might help you lose some pounds:

Life-style - With family, bills, work, you're gonna have
stress. Find simple positive ways to deal with it that
work for you.

Body type - With your body type you should accept the fact
that, unless you are willing to be very disciplined with
your diet and work-outs, you are going to carry some extra
weight. Not a big deal. With your current activity level it
sounds like you're in pretty good shape. If you add some
callisthenics a few days a week (push-ups, sit-ups,
stretches, etc.) to help build up lean muscle you'll
probably notice a difference, too.

Diet - Again, with your body type, a big obsticle is going
to be your slow metabolic rate. Try to avoid simple
carbohydrates (refined sugars, white breads, etc.) DO NOT do
the low-carb/high protein fad diets. They are very unhealthy
and any weight loss is temporary. Forget the three big meals
a day thing and eat smaller meals more often and most
importantly, learn to recognize when you are satisfied, not
full! Other than that just try to eat a balanced diet and
drink lots of water.

Unless you are at your doctors office, stay away from
scales. As your lean muscle mass increases you might
actually gain a few pounds before your body starts burning
up fat reserves. Nothing discourages people more than
scales. Charting your progress can help you stay on track,
too. Educate yourself about nutrition and learn to read food
labels. Sounds silly but most people really don't understand
them such as serving size, types of fats, fats versus
calories, sugars versus carbs. It's all about individual
fine tuning. What works for the guy next to you may not work
for you and vise versa. With knowledge and practice it's a
piece of cake. I hope I've been of some help. Keep the faith
and take care - CHRIS

Doug Cook <[email protected]> wrote in message
news:[email protected]...
> The story thus far....
>
> 12 years ago - single, 6'3", 180lbs., hair, and competing
> in citizens
class
> triathlons.
>
> Fast forward to last July... Married, two kids, mortgage,
> no hair, sedentary, 279lbs.
>
> Sick of that fat man in the mirror, I bought some XXL
> cycling clothes, dusted off and tuned up my old Trek, and
> started riding again. Now 10 months and close to 3000
> miles later... I still weigh 274! I mean... come on! 3000
> miles for 5 pounds?!
>
> My fitness level has increased tremendously. I use to
> struggle on 10 mile rides. Now I do at least 3-4 weekday
> rides of 15-30 miles each and one weekend ride for 50-70
> miles - all solo. My computer puts my average
speed
> for these rides between 16-18mph depending upon the
> particular ups&downs
of
> the ride. My HRM says my average rate is usually right
> about 75% of max (although that can vary, usually on the
> high side, when the ride has climbing). I feel lean and
> mean while I ride, but when I get home I
wonder
> who that fat guy in the mirror is!
>
> I don't diet per se, but I do eat sensibly. The days that
> I've tracked my caloric intake it's usually right between
> 2500 - 3000. One friend who is
a
> "wellness" expert suggests I'm not eating *ENOUGH*.
> Although she readily admits she doesn't specialize in
> athletes ("slovenly couch potato" is how she describes her
> typical client), she says that with my activity level my
> BMR is 5300... as she explained it that's the number of
> calories needed to just maintain my weight! Therefore she
> thinks my body thinks it's being starved and refuses to
> let go of the fat. She thinks by eating MORE the body will
> move away from this starvation reflex and start shedding
> pounds. She also suggested riding easy first thing in the
> morning BEFORE breakfast so the body has to switch to fat
> because the glycogen stores will be low (sound like a
> recipe for the BONK to me).
>
> Well, I tried to eat 4000 calories today and about died! I
> felt horrible, stuffed, tired, etc. I tried riding with
> just water (no sport drink), and found myself craving
> sugar after the ride.
>
> Any experts lurking out there that would like to comment?
> Are there any coaching services online that could help
> customize my training to help me lose weight? I can't
> afford to hire a coach.
>
> Any thoughts would be appreciated.

 

[Gooserider]

I don't want to sound harsh, but something is evidently
wrong with your diet. You're burning calories by doing your
cardio, so you must be consuming more calories than you
burn. Have you tried incorporating strength training? You'll
burn more calories with more muscle.

 

[Roger Zoul]

Nonsense on not eating enough. You need to eat less. i
suggest you use fitday.com to track everything you eat.
Limit calories to about 2200 per day. You may want to try
low-carb if you have problems with hunger/appetite.

If you're not tracking calories everyday, then you can't be
sure you're not eating much more than you think you are.
Riding will no doubt increase your appetite, especially when
you do 50 to 70 miles. My guess is that you're probably
overeating mostly on weekends.

You may want to make all your rides be about the same
distance, just to normalize the appetite they stimulate so
you can better control eating.

I suggest you add weight training to your exercise routine.

Doug Cook wrote:
:: The story thus far....
::
:: 12 years ago - single, 6'3", 180lbs., hair, and competing
:: in citizens class triathlons.
::
:: Fast forward to last July... Married, two kids, mortgage,
:: no hair, sedentary, 279lbs.
::
:: Sick of that fat man in the mirror, I bought some XXL
:: cycling clothes, dusted off and tuned up my old Trek, and
:: started riding again. Now 10 months and close to 3000
:: miles later... I still weigh 274! I mean... come on! 3000
:: miles for 5 pounds?!
::
:: My fitness level has increased tremendously. I use to
:: struggle on 10 mile rides. Now I do at least 3-4 weekday
:: rides of 15-30 miles each and one weekend ride for 50-70
:: miles - all solo. My computer puts my average speed for
:: these rides between 16-18mph depending upon the
:: particular ups&downs of the ride. My HRM says my average
:: rate is usually right about 75% of max (although that can
:: vary, usually on the high side, when the ride has
:: climbing). I feel lean and mean while I ride, but when I
:: get home I wonder who that fat guy in the mirror is!
::
:: I don't diet per se, but I do eat sensibly. The days that
:: I've tracked my caloric intake it's usually right between
:: 2500 - 3000. One friend who is a "wellness" expert
:: suggests I'm not eating *ENOUGH*. Although she readily
:: admits she doesn't specialize in athletes ("slovenly
:: couch potato" is how she describes her typical client),
:: she says that with my activity level my BMR is 5300... as
:: she explained it that's the number of calories needed to
:: just maintain my weight! Therefore she thinks my body
:: thinks it's being starved and refuses to let go of the
:: fat. She thinks by eating MORE the body will move away
:: from this starvation reflex and start shedding pounds.
:: She also suggested riding easy first thing in the morning
:: BEFORE breakfast so the body has to switch to fat because
:: the glycogen stores will be low (sound like a recipe for
:: the BONK to
:: me).
::
:: Well, I tried to eat 4000 calories today and about died!
:: I felt horrible, stuffed, tired, etc. I tried riding with
:: just water (no sport drink), and found myself craving
:: sugar after the ride.
::
:: Any experts lurking out there that would like to comment?
:: Are there any coaching services online that could help
:: customize my training to help me lose weight? I can't
:: afford to hire a coach.
::
:: Any thoughts would be appreciated.

 

[Curt]

You should buy that Atkins book. You don't have to follow
it, but you should understand the principles of it. It will
be a very big help in losing weight. I would suspect if you
cut your carb intake to below 100 a day, you would lose 30
pounds in two or so months with your exercise. That is a
guess, but you being a male and riding a bicycle, you will
drop fast most likely.

If you don't want to get serious about losing weight that
much, then try and cut the carbs back at dinner time at
least. No potatoes, pasta, sugar and drink plenty of water.
An example of a good dinner would be fish and salad with
dressing or some kind of meat with green leafy vegetables.
If you just want to really lose weight you can go low carb
all the way, you don't have to watch you fat intake. When
people read that, it scares them. I am not sure why. Your
body is a machine that changes every 24 to 48 hours. Lets
say you start eating fats and proteins and cut carbs. Do you
know your body will start burning fat? It does. I used to
weigh 250 pounds over 5 years ago. I got down to 210 for a
few years on low carb and then I got down to 183, which is
where I am now. My body fat is a little below 15% and I am
38 years old. I plan on losing another 5 pounds over the
next two months.

Enjoy, Curt

"Doug Cook" <[email protected]> wrote in message
news:[email protected]...
> The story thus far....
>
> 12 years ago - single, 6'3", 180lbs., hair, and competing
> in citizens
class
> triathlons.
>
> Fast forward to last July... Married, two kids, mortgage,
> no hair, sedentary, 279lbs.
>
> Sick of that fat man in the mirror, I bought some XXL
> cycling clothes, dusted off and tuned up my old Trek, and
> started riding again. Now 10 months and close to 3000
> miles later... I still weigh 274! I mean... come on! 3000
> miles for 5 pounds?!
>
> My fitness level has increased tremendously. I use to
> struggle on 10 mile rides. Now I do at least 3-4 weekday
> rides of 15-30 miles each and one weekend ride for 50-70
> miles - all solo. My computer puts my average
speed
> for these rides between 16-18mph depending upon the
> particular ups&downs
of
> the ride. My HRM says my average rate is usually right
> about 75% of max (although that can vary, usually on the
> high side, when the ride has climbing). I feel lean and
> mean while I ride, but when I get home I
wonder
> who that fat guy in the mirror is!
>
> I don't diet per se, but I do eat sensibly. The days that
> I've tracked my caloric intake it's usually right between
> 2500 - 3000. One friend who is
a
> "wellness" expert suggests I'm not eating *ENOUGH*.
> Although she readily admits she doesn't specialize in
> athletes ("slovenly couch potato" is how she describes her
> typical client), she says that with my activity level my
> BMR is 5300... as she explained it that's the number of
> calories needed to just maintain my weight! Therefore she
> thinks my body thinks it's being starved and refuses to
> let go of the fat. She thinks by eating MORE the body will
> move away from this starvation reflex and start shedding
> pounds. She also suggested riding easy first thing in the
> morning BEFORE breakfast so the body has to switch to fat
> because the glycogen stores will be low (sound like a
> recipe for the BONK to me).
>
> Well, I tried to eat 4000 calories today and about died! I
> felt horrible, stuffed, tired, etc. I tried riding with
> just water (no sport drink), and found myself craving
> sugar after the ride.
>
> Any experts lurking out there that would like to comment?
> Are there any coaching services online that could help
> customize my training to help me lose weight? I can't
> afford to hire a coach.
>
> Any thoughts would be appreciated.

 

[Max]

Hi Doug,

I can totally sympathize with you, man. BTDT -- still DT.

It's real simple, v. bottom line: you're going to have to
focus on the food end.

I'm in a similar position, gained about 30# after i quit
smokes (no big deal, i bike, right). Gave myself a year of
"grace time" then hammered my ass off for over a year,
commuting...great legs, big fat belly and absolutely no
change in weight. :-/

i substituted a lot of garden veggies for my gigantor
steaks and buckets of sushi rice and have gotten pretty
good results.

I'm pretty sure it's an age thing. keep riding and count
those calories!

bon chance!

.max
p.s. kudos on the miles

--
the part of <[email protected]> was played by maxwell
monningh 8-p

 

[Curt]

> Diet - Again, with your body type, a big obsticle is going
> to be your slow metabolic rate. Try to avoid simple
> carbohydrates (refined sugars, white breads, etc.) DO NOT
> do the low-carb/high protein fad diets. They are very
> unhealthy and any weight loss is temporary. Forget the
> three big meals a
day
> thing and eat smaller meals more often and most
> importantly, learn to recognize when you are satisfied,
> not full! Other than that just try to
eat
> a balanced diet and drink lots of water.

I would hardly call low carbohydrate diets a fad. They have
been around since the 50's that I know of. They are just in
the news a lot because people have wised up. A low carb diet
is much more than any fad. It actually works. You would need
to at least read the Atkins book to have an understanding of
how it works, but I can tell from your post you know nothing
about it and just call it a fad diet. You also have lots to
learn about low carbohydrate diets. Who do you think you are
calling them unhealthy? Do you know there are diabetics on
this diet and now can go off there medications? Do you know
there are plenty of people that have lost over 100 pounds
and they keep it off with their knowledge of low carb?

I suggest you stick to your X armature body building status
and no try and be a Doctor or nutrition.

If I was the original poster, the first thing I would do is
cut the carbs. What is funny, you suggested the same thing,
but you just don't like the works low carb.

Enjoy, Curt

 

[Badger_south]

On Wed, 19 May 2004 06:03:15 -0400, "Roger Zoul" <[email protected]>
wrote:

>Nonsense on not eating enough. You need to eat less. i
>suggest you use fitday.com to track everything you eat.
>Limit calories to about 2200 per day. You may want to try
>low-carb if you have problems with hunger/appetite.

I agree he's eating too much, but it may be he's getting too
much food at one time, swelling the stomach, or bingeing
during lower mileage weeks, b/c after all if you're not out
biking, you tend to be snacking.

It's pretty easy to be way over your caloric estimate due to
things like gulping a half glass of milk right out of the
jug three or four times a day but failing to count it, or
grabbing a chunk of cheese and a couple slices of lunchmeat
in between meals, but not counting it. That's why it's
instructive to write down everything for a representative
period, IMO.

It may have been debunked but some ppl still may have
problems resulting in keeping the paunch by continuing to
eat and snack after dinner until bedtime.

Finally, the cravings for sugar shouldn't be happening.
That's a sure sign of 'carb addiction', and insulin
resistance.

But don't stop with just these suggestions. Get the bible
"The Ketogenic Diet" by Lyle McDonald, and "Protein Power"
by Eades and learn the facts yourself.

-B

 

[Elisa Francesca]

Doug Cook wrote:

> I've read the thread about the fat fraud, but I am fat.
> I've got this big inner tube around my middle that
> interferes with getting into a nice aero position, puts
> unnecessary stress on my butt in the saddle (the biggest
> reason I don't ride longer), and I'm scared to even think
> about what I could do on the climbs if it were gone.

I'm in a similar position. I don't cycle nearly as much as
you because I'm afraid of the road, but I do an hour a night
on an exercycle. Fitness levels have definitely improved,
but my appearance is unchanged.

My body was ruined in the first place by a quarter century
of dieting. When I started at 14, I was thin as a rail. I
dieted because all girls diet, it's what they're supposed
to do, and because I didn't much relish the idea of
becoming woman-shaped. Between then and the age of forty,
when I stopped, I must have lost and regained a third or
more of my total body mass at least fifteen times. Every
time I starved for months, and every time I came back much
fatter than before. In addition, I went through major
depressions, bouts with suicidal thoughts and lost my
opportunity of an academic life because I didn't have the
physical or mental strength to complete my doctorate. I
will never, ever diet again.

But the awareness that one can still be fit without
necessarily being thin is only just beginning to emerge. I'm
concentrating on that now.

I've read that cycling does nothing to bellies or to the
upper body; it just muscles up the legs. Certainly that's
true in my case. I still have my big fat thighs - now they
are even bigger fat thighs with muscles on top.

Perhaps sit-ups would do the belly trick?

EFR Ile de France

 

[Ian G Batten]

In article <[email protected]>,
Elisa Francesca Roselli <[email protected]> wrote:
> Perhaps sit-ups would do the belly trick?

They won't. They willimprove the muscles, but will not
reduce the amount of fat (modulo their calories burnt while
doing them, which are negligible).

ian

 

[Denver C. Fox]

I too am always trying to lose some of those pounds. I
have your same body type. As you get older, it gets
harder! (I am 64 yo)

Some general suggestions:

1. Do weight bearing exercises. I do a lot of free weights
and machines - several hours a week. The muscle will
make you look and feel better, and muscle will burn
more calories.

2. Your friend is not correct in how many calories you need
everyday. I don't know where she got those figures. Some
charts show about 35 calories burned per mile. If you
are riding 100 miles per week, and everything else stays
the same, you might lose a pound per week from exercise.
However, the exercise may make you hungrier and you can
easily offset that 3500 calories burned by biking by
increased eating.

3. Eat several small meals per day - nutritious food. Whole
grains, fruits, veggies, lean meats. Small portions,
about the size of your fist. IMHO, the research on
Atkins style diets as to long term effects is still not
resolved. However, the South Beach or the Zone diet are
much more moderate, while incorporating some of the
Atkins features.

Extensive bicycling can be a factor in developing
osteoporosis. Walking, weight lifting and other weight-
bearing activities can help to prevent the osteo.

Good luck.

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rental condo)

http://members.aol.com/dnvrfox (Family Web Page)

 

[Rick Onanian]

On Tue, 18 May 2004 22:16:03 -0600, "Doug Cook"
<[email protected]> wrote:
>Fast forward to last July... Married, two kids, mortgage,
>no hair, sedentary, 279lbs.
>
>Sick of that fat man in the mirror, I bought some XXL
>cycling clothes, dusted off and tuned up my old Trek, and
>started riding again. Now 10 months and close to 3000 miles
>later... I still weigh 274! I mean... come on! 3000 miles
>for 5 pounds?!

No. 3000 miles for good physical and spiritual health.

>My fitness level has increased tremendously. I use to
>struggle on 10 mile rides. Now I do at least 3-4 weekday
>rides of 15-30 miles each and one weekend ride for 50-70
>miles - all solo. My computer puts my average speed for
>these rides between 16-18mph depending upon the particular
>ups&downs of the ride. My HRM says my average rate is
>usually right about 75% of max (although that can vary,
>usually on the high side, when the ride has climbing). I
>feel lean and mean while I ride,

This tells the story well. I wish I was as fast as you. I
did that kind of speed yesterday, for a short group
ride...and that's a new personal record.

> but when I get home I wonder who that fat guy in the
> mirror is!

He's a healthy guy who has fun exercising.

>I don't diet per se, but I do eat sensibly. The days that
>I've tracked my caloric intake it's usually right between
>2500 - 3000. One friend who is a "wellness" expert suggests
>I'm not eating *ENOUGH*. Although she readily

I'm younger and smaller than you, and I can barely survive a
3000 calorie day. I'm a bit abnormal for that, I guess.

>admits she doesn't specialize in athletes ("slovenly couch
>potato" is how she describes her typical client), she says
>that with my activity level my BMR is 5300... as she
>explained it that's the number of calories needed to just
>maintain my weight! Therefore she thinks my body thinks
>it's being

5300 sounds strong; but she could be right. 2500 to 3000
certainly sounds insufficient; the weight should fly off,
except...well, see what I say at the end regarding
optimum weight..

>starved and refuses to let go of the fat. She thinks by
>eating MORE the body will move away from this starvation
>reflex and start shedding pounds.

Possible. I've heard such before.

>She also suggested riding easy first thing in the morning
>BEFORE breakfast so the body has to switch to fat because
>the glycogen stores will be low (sound like a recipe for
>the BONK to me).

Try it, if you can, and figure out how far you can go before
bonking. Do only that much, then gradually raise it up. This
will certainly get your body running well for the rest of
your day, too.

You might also try other strategies, such as rides where you
are insufficiently fueled, but not completely starved; this
would be under the heading of "using a little glycogen to
burn a lot of fat".

>Well, I tried to eat 4000 calories today and about died! I
>felt horrible, stuffed, tired, etc. I tried riding with
>just water (no sport drink), and found myself craving sugar
>after the ride.

Sounds like me when below 4000 calories per day.

>Any experts lurking out there that would like to comment?
>Are there any

Just self-proclaimed demi-experts.

>Any thoughts would be appreciated.

1. CaloriesIn < CaloriesOut == NetLoss. This must happen in
time, even given the 'starvation-mode' reaction of saving
fat. Try really counting calories in and out for a week
and see what you get; 10 months of insufficient calories
should lose more than 4 pounds.

2. Health != weight. You're probably pretty damned healthy
from all that riding, regardless of your weight.

3. Your body may just be programmed for this weight at this
age. If this is your body's preferred weight, who are you
to argue with your body? Listen to your body!

A couple years ago, I dieted and rode (mostly dieted;
couldn't ride while feeling so hungry) some 40 pounds away,
putting me at the top of the recommended weight range. I
felt terrible. I don't know if I was healthy, but I sure
didn't feel so until I slowly got most of those 40 pounds
back. I am at my optimum weight, books and charts and
doctors be damned.

Oh, and that said, here's one other thing: See the damned
doctors! Not just your friend; go to a general
practitioner to find out if something is _wrong_ with you,
maybe a disease. Let the GP recommend anybody he thinks
you should see.
--
Rick Onanian

 

[Badger_south]

On Wed, 19 May 2004 11:01:07 GMT, "curt" <[email protected]> wrote:

>I would hardly call low carbohydrate diets a fad. They have
>been around since the 50's that I know of. They are just in
>the news a lot because people have wised up. A low carb
>diet is much more than any fad. It actually works.

One thing to mention... There's a 'trick' that has to be
mastered for many to adopt a low carb lifestyle. For me
it was this:

1. remove all obvious carbs from the house. That's right, if
it's got sugar, pasta, rice, potatoes, bread, cereal in
it, put it in a box and give it to the neighbors.
2. everyone in the family has to be on the diet, b/c if
someone brings in a loaf of bread on day three you're
going to eat it.
3. steel yourself for approximately 7 to 10 days to eat only
protein. Since there's nothing else in the house it's
pretty easy.
4. pre-prepare several meals ahead of time so that if you're
tempted to cheat or go off the diet (and you will be) you
can go to the fridge and find a baggie filled with chunks
of pre-cooked ribeye, or some delicious pre-fried
sausage, or chunks of turkey or ham and pop them in the
'wave to head off the pangs. When you make your meals,
just cook up twice what you need each time and put half
in the baggies/tupperware. In a few days you'll have a
significant reservoir.
5. have several strategies pre-planned for when you get
the urge to cheat. If you just -have- to have sugar,
then eat some fruit, but stay away from apples,
they're carb dense. Some examples are: drink several
glasses of water, perhaps flavored with a bit of lemon
juice. Take a tablespoon of this http://www.naturalhe-
althconsult.com/Monographs/flax.html. For many ppl it
will cut the cravings.
6. if you slip and re-glycogenize your liver you may have to
start over, but you can be back in BDK (benign dietary
ketosis) in a couple days.
7. You -must- read the book, either atkins or eades so that
you understand the process of how insulin plus carbs adds
the nutrients into your fat cells. Much of the info is
not quite true, but the core is true. Ultimately you lose
the weight b/c of cutting calories, but on LC this trick
will get you there and keep you there without feeling
deprived and 'when can I quit this diet'.
8. once you do this diet you must continue with restricted
carbs. If you go off you will gain back all the weight
and more and the fat will be nastier. Some ppl can do
it twice but it's far less effective the second or
third time.

After you pass day 10 you'll discover you no longer have
any desire to eat carbs, i.e., chips, pretzels, potatoes,
pizza, pasta. For me this was the benefit of the diet.
After this point cutting calories wasn't difficult b/c my
appetite was significantly reduced. I've survived for
several days in a row eating small portions of steak,
burger, or turkey twice a day as the fat came off and
actually felt like a million bucks.

I've only known one person who was able to get through the
'induction' period, as this carb restricting is called
without clearing out the house and getting everyone on the
diet. Many people start the induction phase, but for some
reason slip - a party at work, mom brings over cookies, etc.
It may take up to 10 attempts, but keep trying.

As a humorous side note, moms are really funny during
induction. Mine kept trying to give me carb dense meals and
asking if it was OK for me to have
it. 'honey, can you eat a bowl of sweet potatoes? How about
a slice of pie?' I'm sure most LC dieters have such
tales to add. It's a hoot.

HTH,

-B

 

[Rick Onanian]

On Tue, 18 May 2004 23:00:10 -0600, "Doug Cook"
<[email protected]> wrote:
>Chest and butt look normal... just a big fat gut in front.
>I've thought
...
>I've read the thread about the fat fraud, but I am fat.
>I've got this big inner tube around my middle that
>interferes with getting into a nice aero position, puts
>unnecessary stress on my butt in the saddle (the biggest
>reason I don't ride longer), and I'm scared to even think
>about what I could do on the climbs if it were gone.

This is an aerobelly. Learn to use it. Get a saddle that
works for your body. Survive the climbs, even though
everybody passes you (including the little kid in the fifty
pound recumbent). Fly past them going down the hill using
your gravity-assist. Retain your speed better on flat land
because you have more inertia for the same frontal area.

Embrace your aerobelly.
--
Rick Onanian