Recovery/ Nutrition

[shutterman]

Interested to see what others do in regards to nutrition and recovery

Presently aiming for bodyfat loss so things will change as and when i feel ready.

Currently have approx
Carbs... 300grm a day (125ish from sugars)

Protein.. 150-180grm a day, any flesh/eggs and extra made up from protein shakes

Fat 70-85grms a day, mostly from eggs,peanut butter and udo's oil

4-5 Litres of water each day

Extras zinc & magnesium,Multi vits,creatine,electrolyte replacement drinks

With what you're eating, and with bodyfat loss as your aim, simply cut out a load (and I do mean a load) of your carbs. Slight increase your protein.

Consider the IF / PSMF type approach for fat-loss (in order to retain as much lbm) given the other thread where you talk about lifting weights.

Not sure if it's muscle memory but i have dropped a lot of bodyfat and added tissue while eating the above. Carbs are just fine as they are, happen to know plenty of people taking in these amounts while preparing for bodybuilding shows (though they do cycle them) more than a handful will 'grow' into a show hitting 300carbs 250pro 100fat


Of course they have other factors helping them, but to be honest prior to starting on the bike (8 days ago) my diet was sh!t and glycogen stores were very low.In a perfect world the carbs will go down to 250grm ed with approx 70-80 coming from sugar.


Macro's are at those levels as they are working for me right now, 2/3/4 weeks time things will change

 

[EarlofBarnet]

I drink protein after any kind of exercise, but rarely any time else. I was quite in to bodybuilding for a couple of years and used to take in a lot of protein, but don't feel I need the 'size' now. Just enough to aim recovery and repair. My diet is ok, but no where near as strict as it was when putting on some size. A varied balanced diet is much more sustainable!

 

[the great roberto]

So, if fat burning is one of the things you want from your biking exercise, what is the optimal heart rate for that ?

I guess it depends on your age ?

I always wear a Cateye heart rate monitor and on a recent trip around Bedgebury managed a max of 194 bpm :shock: :shock:

I know that higher heart rates are good(ish) for cardio workouts, but what sort of rate is best for burning FAT ?

 

[Neil]

Interested to see what others do in regards to nutrition and recovery

Presently aiming for bodyfat loss so things will change as and when i feel ready.

Currently have approx
Carbs... 300grm a day (125ish from sugars)

Protein.. 150-180grm a day, any flesh/eggs and extra made up from protein shakes

Fat 70-85grms a day, mostly from eggs,peanut butter and udo's oil

4-5 Litres of water each day

Extras zinc & magnesium,Multi vits,creatine,electrolyte replacement drinks

With what you're eating, and with bodyfat loss as your aim, simply cut out a load (and I do mean a load) of your carbs. Slight increase your protein.

Consider the IF / PSMF type approach for fat-loss (in order to retain as much lbm) given the other thread where you talk about lifting weights.

Not sure if it's muscle memory but i have dropped a lot of bodyfat and added tissue while eating the above. Carbs are just fine as they are, happen to know plenty of people taking in these amounts while preparing for bodybuilding shows (though they do cycle them) more than a handful will 'grow' into a show hitting 300carbs 250pro 100fat

Of course they have other factors helping them, but to be honest prior to starting on the bike (8 days ago) my diet was sh!t and glycogen stores were very low.In a perfect world the carbs will go down to 250grm ed with approx 70-80 coming from sugar.

Macro's are at those levels as they are working for me right now, 2/3/4 weeks time things will change

Bodybuilders dieting for competition tend to have other things going on - namely various drugs - which changes nutrition significantly compared with natural athletes.

Unless you are following the same kind of chemical assistance whilst losing bodyfat, it's not that relevant.

For losing bodyfat, ensure you are getting an adequate amount of protein intake (muscle sparing), then ensure sufficient essential fats, then some veggies, after that, carbs to take you up to negative equity WRT CICO.

But I repeat, many people are finding IF / PSMF a valuable approach when trying to lose fat, whilst training.

It's not always applicable to look at the nutrition used by competitive bodybuilders, because most competitive bodybuilders use various drugs to compete, and unless you are following the same or similar regimes, the things they can get away with don't cross-over to natural athletes - because they don't suffer the same endocrinology "crash" that natural athletes will, when dieting to lose bodyfat for periods.

 

[Neil]

So, if fat burning is one of the things you want from your biking exercise, what is the optimal heart rate for that ?

To be honest, it doesn't really matter that much.

Balance of expenditure matters more, really.

SS aerobics and the "fat-burning heart-rate zone"-myth has gone out of vogue, slightly.

Ultimately, if you're trying to burn fat, really whatever burns most calories under a regime that suits you best - be that SS, interval, or very demanding. Albeit most, knowledgable, seem to favour interval or high heartrate cardio for that end.

Even the idea of keto diets, where you get your body to use fat (dietary and bodyfat) as fuel sources - although sounding very appealling for fat loss, don't intrinsically have any definite benefits, there, because CICO still counts.

So even if you are exercising with rationale that's most likely to burn fat as fuel, and even if you're dieting using something like a ketogenic or cyclic-ketogenic diet, at the end of the day, if you're still in calorie surplus, the excess will be stored right back as bodyfat.

That's not to say that reduced / low or controlled carb diets aren't very useful for losing fat - they are - just not for any supposed (but fallacious) metabolic advantage, or the fuel source used most predominantly. They tend to be advantageous for some for other reasons, like hormonal response, satiation, and being muscle-sparing.

 

[shutterman]

Aware of people under the guidance of well-known guru the diets of assisted and non-assisted trainers are not a million miles apart.Don't get me wrong introducing hormones changes things a lot.

But the fact remains the food pretty much stays the same throughout

Personally i would rather lose the body fat and build some tissue, all while out on the bike and not being in hell due to be empty of glycogen

Many paths up a mountain but they all reach the summit

 

[Neil]

Aware of people under the guidance of well-known guru the diets of assisted and non-assisted trainers are not a million miles apart.Don't get me wrong introducing hormones changes things a lot.

But the fact remains the food pretty much stays the same throughout

Personally i would rather lose the body fat and build some tissue, all while out on the bike and not being in hell due to be empty of glycogen

Many paths up a mountain but they all reach the summit

It's not the food being the same, it's the hormonal response to the food, and the effects on the endocrinology system when calories are sustained below maintenance.

The scenario for people using drugs and hormones, is substantially different in terms of what you can get away with, compared with natural athletes.

Lyle's Bromo book is a good 101 to all this.

 

[shutterman]

Aware of people under the guidance of well-known guru the diets of assisted and non-assisted trainers are not a million miles apart.Don't get me wrong introducing hormones changes things a lot.

But the fact remains the food pretty much stays the same throughout

Personally i would rather lose the body fat and build some tissue, all while out on the bike and not being in hell due to be empty of glycogen

Many paths up a mountain but they all reach the summit

It's not the food being the same, it's the hormonal response to the food, and the effects on the endocrinology system when calories are sustained below maintenance.

The scenario for people using drugs and hormones, is substantially different in terms of what you can get away with, compared with natural athletes.

Lyle's Bromo book is a good 101 to all this.

I spent 5 minutes with google, pretty much zero carb and zero fat is really not for me, bromo is a no-no with my health issues (according to google) Is is this just an Aitkins 'xl' with an added drug(that i can't use) to help with obvious side effects of eating a totally unbalanced diet.

I would sooner do it a my way and do it by mostly lots of miles on the bike and enjoying it at the same time.And eat a lot term sustainable diet which fits with my family (portion sizes aside)

Postwork beer is bad though

 

[Neil]

Aware of people under the guidance of well-known guru the diets of assisted and non-assisted trainers are not a million miles apart.Don't get me wrong introducing hormones changes things a lot.

But the fact remains the food pretty much stays the same throughout

Personally i would rather lose the body fat and build some tissue, all while out on the bike and not being in hell due to be empty of glycogen

Many paths up a mountain but they all reach the summit

It's not the food being the same, it's the hormonal response to the food, and the effects on the endocrinology system when calories are sustained below maintenance.

The scenario for people using drugs and hormones, is substantially different in terms of what you can get away with, compared with natural athletes.

Lyle's Bromo book is a good 101 to all this.

I spent 5 minutes with google, pretty much zero carb and zero fat is really not for me,

Eh? Who's talking about either?

bromo is a no-no with my health issues

I'm not talking about using bromo, either - I'm just saying Lyle's book on bromo spends more time educating the reader about the edocrinology system, and how diet affects it.

To be clear, I'm not advocating either - and nobody in their right mind would be advocating zero fat.

All I was saying is that the bromo book explains an awful lot about the hormones involved - especially in relation to diets.

I was trying to give context for my comments that diets followed by athletes who are assisted can afford to be quite different from those that natural athletes would benefit from.

And just as a footnote, the subject of the book - bromo - isn't being talk about because of the specifics of one kind of diet, per se - it's addressing the hormonal response to sustained diets, that tend to make sustained diets, ultimately unsustainable ;-), unrewarding, or unpalatable.

 

[hamster]

So, if fat burning is one of the things you want from your biking exercise, what is the optimal heart rate for that ?

I know that higher heart rates are good(ish) for cardio workouts, but what sort of rate is best for burning FAT ?

To burn fat specifically it is really low speeds and only gentle exercise, under 70% of Max HR. The body then has time to metabolise fat into energy and release it. Long rides at low speed are the order of the day.

Of course, tearing around can burn fat (if you don't eat afterwards) as the energy expended has to be made up. But it's not efficient and you tend to feel naturally hungry afterwards...