My problem is a savoury tooth
*** Big Fat Weight Loss Thread ***
- Thread starter AndyCr15
- Start date
Soldato
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- 2 May 2011
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- Woking
Had a ridiculously good swim today. I randomly hurt my knee walking through our office earlier, so I wasn’t really kicking. Did 1000 m with about a 1 min break 750 m into it.
I’m guessing it was good breathing and not really using my legs. Felt good!
I’m guessing it was good breathing and not really using my legs. Felt good!
im stuck at 230-231...still daily commute on bike...weight training twice a week...watching what im eating and pretty sure its below 2k cal a day..and weight just is standstill...
maybe need to go back to more protein powder so it will push some stomach action...
maybe need to go back to more protein powder so it will push some stomach action...
Pretty sure or actually counting calories? I've been monitoring calorie intake for over a decade and still can underestimate how much i'm eating if I don't track day on day, it's easily done.
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last few weeks my usual day would be number of coffees - slowly moving to black only coffee from flat whites , 2 protein bars - one can be close to 200cal i know - then lunch at home , for example green beans, 1 or 2 eggs, and a burger patty.
thats pretty much it.
on gym days i will try to have more carbs as i almosted bonked last time going in hungry and had to have Nocco drink to wake me up and give me a boost.
on weekends if i go for longer cycle with mates, i will have lunch and dont really look at carbs or count cals as I will burn it all...
even if i eat more than 2k cals a day, with cycle and burning lets say 800-1000 , im still under.
my theory is that body is adapting anc changing, and once all set it might start going down again.
and most of days after gym, weight wont go down as body stores water
its a long game rather than a sprint...
havent lost all hope yet haha
bougth 2 sizes smaller trousers other day so v happy
Probably most likely, metabolic adaption is smart, the body is designed to hold onto calories for survival.
Did you slowly taper off with calorie reduction or just do it suddenly?
prety much changed the diet and cut most carbs off
i do not feel hubgry often
if i do i will drink coffee or water but most of times just eat.
whoch also wsa surprising to me as for number of weeks i was good with all cycling etc
Great work! Well done, Meaker! That's some impressive weight loss.
Given that (or maybe I should say 'if' as I know we've argued this here before) weight training doesn't do much for weight loss (IMO and experience) how long is your commute? How long is a weekend longer ride? What sort of Ave HR do you have over both of these?
I guess I'm driving at intensity and time at that intensity is kinda key. I remember riding with a friend (a lot slower than me) for an hour and my ave HR was about 102. I don't imagine that did much at all for burning calories.
commute is 11ish miles oneway 40-45mins . usually z2 maybe z3 from time to time depends if i feel the need for speed
i know weights dont od much for weight loss , but i can see that my posture has improved a lot and got some extra muscles
weekend rides depend. can be 40 to 80miles .
and i am the slow one most of the times as others are bloody fast
usualy burn 2-2,5k calories and intensity is high compaing to my daily cycle.
last one was 92km, 790m ele, 26.9km/h avg, 25k cal, nominated power 233W
20min power 288W, 30min pow 280W
Don't get me wrong, I know there are benefits, I try and lift twice a week. The other thing cyclists should do is try and run now and then. Both to try and maintain bone density.i know weights dont od much for weight loss , but i can see that my posture has improved a lot and got some extra muscles
Do you mean normalised power? If so, I would be interested to know if anyone else is that far apart? My 100km on Saturday was 263W normalised, 271 20 min and 255 30 min.nominated power 233W
20min power 288W, 30min pow 280W
The numbers generally look reasonable and I would imagine gradually the weight will go
(I guess be careful on the days you're not monitoring intake. Whilst it's hard to overeat if you've burnt 2,500 cals, at the same time it can also easily be done 
)**EDIT** I've just looked at my Sunday ride, on a bike without a Power meter and the numbers look more like you've got. Do you have a power meter?
**EDIT2** Also looked at a ride with a big climb (25 min climb) and it spreads those numbers, but I guess that's to be expected as the power wouldn't be as evenly spread over the ride.
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ive got a Power meter.Don't get me wrong, I know there are benefits, I try and lift twice a week. The other thing cyclists should do is try and run now and then. Both to try and maintain bone density.
Do you mean normalised power? If so, I would be interested to know if anyone else is that far apart? My 100km on Saturday was 263W normalised, 271 20 min and 255 30 min.
The numbers generally look reasonable and I would imagine gradually the weight will go
**EDIT** I've just looked at my Sunday ride, on a bike without a Power meter and the numbers look more like you've got. Do you have a power meter?
**EDIT2** Also looked at a ride with a big climb (25 min climb) and it spreads those numbers, but I guess that's to be expected as the power wouldn't be as evenly spread over the ride.
dont trust strava if you dont have it for numbers as those are not close.
same with burnt calories
many times people think they have burnt 3k as strava said, but they might have burnt 1.5k
Pretty low tech - the calc app on the phone to keep a rough running total through the day.
I find my Garmin fenix watch pretty useful at tracking exercise calories burnt, although the majority are done on a bike wth power meters so the bulk of it isn't guestimated from heart rate.
My BMR (resting calories) is around 2000. If I'm averaging 1500 active calories a day from exercise (according to Garmin) then I take about 2/3 of this* so an intake of around 3000 is fairly neutral.
* https://www.abdn.ac.uk/news/15270/ makes depressing reading if you're trying to lose weight:
I've mentioned it a few times in this thread, any calculation of calories burnt on cardio should be reduced to about 70% to account for the bodies adjustment for the expenditure as general rule, a fair bit of studies and science backing it up.
We've touched on it before in this thread I think but I personally have always sustained weight loss better with weight training over cardio, its a two fold thing for me.
1) Cardio makes me hungry, insanely hungry and i'll over eat to compensate for expenditure if i'm not careful. Weight training has a suppressive effect on my appetite.
2) Muscle mass increases with weight training, which in turn means we burn more calories at rest, ergo, I can eat more while not gaining fat.
Obviously, the best thing is a mix of both due to the benefits both forms of training offer outside of weight/fat control - my personal view is that both forms used in isolation can help achieve the same goal of fat loss however. Ultimately though, if not watching intake, both forms aren't going to help.
That's all a bit moot with my current situation since June, due to spinal issues, I can't do squats/deadlifts or anything spinal loaded (military press would be a risk) for weight training which takes away the 3 foundational moves of weight training so i'm stuck with cardio for the foreseeable.
I'm looking at getting a misery machine - sorry, air assault bike at the moment.
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Tbf, I rode on Saturday with a power meter and Sunday without and the numbers are actually about where I would expect them to be. Whoop always shows A LOT lower calories burnt though. (I just went for a very brisk 22 minute walk, Whoop says 31 calories. Surely that can't be right?) Tbh, I don't take them in a literal sense, but they're a good indicator of how hard you've worked.dont trust strava if you dont have it for numbers as those are not close.
same with burnt calories
many times people think they have burnt 3k as strava said, but they might have burnt 1.5k
Wow, that's a pretty huge average? About, what, 2½ hours of exercise a day?
I guess all I can talk of is my own experience. I lifted weights (and some basic sports action) for a long time and the weight went on and on. I think when I lift my average HR is still only around 90, so an hour of lifting, I don't see as really making me sweat, raising my respiratory rate and burning calories.
**EDIT** I do admit though, the big problem at this point was my diet, rather than my exercise.
Yes, I eat more on a day I cycle, but if I cycle for 5 hours, I probably only eat about 500-1,000 cals more than if I don't, so it's still a pretty heft net difference.
I did hear about how HIT can suppress hunger. Sometimes I go for a short ride after work, so maybe 1½ hours, but throw some sprints in and actually I'm not hungry when I finish. A couple of times I think I've eaten less than if I didn't cycle.
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@AndyCr15 Interesting, we're literally polar opposites with regards cardio, mine makes me famished, yours suppresses appetite.
Doesn't matter whether i've done a 10 minute jog, 30 minutes on rower, a brisk walk for an hour - all I want to do when I finish is eat all the things
Doesn't matter whether i've done a 10 minute jog, 30 minutes on rower, a brisk walk for an hour - all I want to do when I finish is eat all the things