Day 42- Fiber, The Forgotten Macro

285.0
lentil

Just when you thought you were doing everything you could to eat right, there is this other thing. Fiber, dietary fiber, 35-40 grams a day. Since it does a great job of reducing the chances of hypertension and Type 2 diabetes, goes without saying that a minute of two a day is well worth it to make sure you are getting enough dietary fiber.

Oatmeal, lentils, nuts, beans, all good sources of fiber. Here is a great list from Today’s Dietitian. The one thing they do not break down is whether the fiber is soluble or insoluble, I am not entirely sure that the difference is that important as long as an acceptable amount of total fiber is taken in.

If you do decide to increase your daily fiber follow these two rules, do so slowly and increase your daily fluid intake with the additional fiber.

my food
6 eggs(480 cal.)P42F31.8C2.4
1 tsp.(40 cal.)P0F4.8C0
total=520 cal.P 42 F 36.6 C 2.4

20 oz. ground beef(1400 cal.)P95F110C0
4 tbsp. coconut flour(80 cal.)P4F4C16
total=1480 cal.P 99 F 114 C 16

bad snack
peanut butter(756 cal.)P29.4F67.2C25.2
crackers(490 cal.)P7F10.5C84
total=1246 cal. P 36.4 F 77.7 C 109.2
daily total 3246 cal. P 177.4 F 228.3 C 127.6

my workout-none, pre-event week

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Day 41- Pre-Event Checklist

285.0
clif-bar-front-dark

A bicycle century or 100-mile ride is not something to take lightly. The best of riders will be on their bikes for around five hours, some substantially more and to do that safely requires planning and forethought. Even though this weekend’s Hotter’n Hell 100 will have over 2500 volunteers to support it’s estimated 14,000 participants, that’s still 14,000 participants. To illustrate the size of this crowd very simply, if everyone was thirsty at once, to give them all an 8 oz. glass of water would require 875 gallons. It is imperative that each and every rider do as much as possible to take care of their own needs during the days ride.

This is my checklist:

1. Clean and test camelbak for leaks, bad tastes/smells.
2. Get Clif bars, fast energy between rest stops.
3. New tires for the bike. No excuse for a flat on a century just because I was too lazy to get tires at the consumer show.
4. Ride wear is clean and ready to rock! Gotta shine in the club colors.
5. Check and recheck the derailleur adjustments, during is no time to do pre- maintenance.
6. Double check setup, seat height, etc. while there is still time for some shake out rides. An eighth of an inch over 6-7 hours makes a big difference.
7. Register and sign-in early, Thursday at 4 pm.
8. Consumer show, make sure to see some friends and visit with the vendors, get new gear while the deals are on. Tubes are $3 here, $7 and up any other time.
9. Spaghetti feed, get that grub on and carb-lload the night before.
10. Friday night 7 pm. Bikin Mike has his survival seminar, do not miss.
11. Sleep!!! Remember, you are leaving the house at 5 am.
12. Get up!!! It’s 4 am. you have to leave at 5 to make sure you get a parking spot downtown. Don’t forget to bring camelbak, clif bars, helmet, sweat band, cool socks, cycliing shoes, club gear, tire pump, bike, $10 just in case, very cool sunglasses because you will need them and looking good is awesome.
13. SUNBLOCK!!!
14. Remember, you are not riding 100 miles, you are riding 10 miles, getting a drink, something to eat and getting back on the bike. Lather, rinse, repeat. When they hand you the medal at the finish line, you can go home.
15. Have fun!

my food

breakfast burrito(528 cal.)P29.3F30.2C33.2

lunch/dinner
16 oz.(1120 cal.)P76F88C0
1 can pinto beans(280 cal.)P21F0C56
total=1400 cal. P 97 F 88 C 56

My workout-active recovery

 

Day 39- Train Endurance Or Train Strength?

282.6

Can you train for endurance and strength at the same time? Yes. Can you achieve greatness in both modalities at once doing so? No. The novice effect, whereby a trainee will make seemingly phenomenal linear gains in strength sometimes for months at the beginning of a weight training regimen only lasts for so long before basic biomechanical laws take over and plateaus are reached. Very focused endurance training can also make remarkable gains for about 2 months before certain barriers are reached.

What happens then? What causes all of the gains to stop? Growth happens. Sounds counterintuitive, doesn’t it? Maybe not. Let’s look at strength first. Resistance is applied to muscle groups using for example, free weights. The muscle groups affected are only groups that are exposed, arms don’t grow because you are training legs, etc. Strength is composed of two components, the amount of muscle tissue available and the amount of available tissue that you can recruit to make a single movement. Oone part is a physical quantity and the second is a trained neuromuscular response. During the initial phase of novice training, the neuromuscular recruitment is much more easily adapted and this is where the perceived gains are coming from, we are learning to use more of our muscle to lift heavier. Once we reach the limit of how much muscle we can recruit at a single moment the body then needs to grow more muscle for us to recruit before we can progress, it is as simple as that. Growing lean muscle mass is a very slow process, a life long process that can only go so far, there is no ‘easy button’ for biology.

Now let’s look at endurance. The slow twitch muscles that we use for endurance movements like running, cycling and swimming work pretty much whenever we want them to, they ask only for oxygen and energy from fat stored in our bodies. The systems responsible for endurance are like any thing else, trainable. In a sedentary individual these systems are disorganized, they lack a leader. The energy storing/using bits don’t know day to day whether to store fat or burn it. By applying stress to the muscles in the form of endurance work on a regular basis at an appropriate level(level 2/3 if your counting) you impose a workload that requires your body to burn fat for energy at an optimum level while streamlining the uptake and delivery of oxygen to the muscles. Once everything is working, the correct enzymes are breaking down fat as fast as they can, the lungs are at capacity, the blood is flowing to the muscles as best it can, then endurance growth stops. Why? All things remaining equal you will eventually run out of fat, you will have to eat more to continue to progress. Your lung capacity can change a small amount but only very slowly. In order to pass more energy to the muscles the body has to grow additional blood vessels, capillaries, and this takes a great deal of time.

I am not saying that you cannot train for endurance and strength at the same time and make some gains in both directions, I am simply pointing out that the goals are different and the muscles involved and the way that they are trained are different. Think of fitness as climbing a very large hill, you won’t get to the top in a day, but the longer you keep at it, the better the view. Nothing is impossible unless you quit trying.

my food
6 eggs(480 cal.)P42F31.8C2.4
pork chorizo(570 cal.)P30F45C12
total=1050 cal.P 72 F 76.8 C 14.4
5.2 oz.peanut butter(936 cal.)P31.2F83.2C36.4
1 sleeve of crackers(490 cal.)P7F10.5C84
total=1426 cal. P 38.2 F 93.7 C 120.4
daily total=2476 cal. P 110.2 F 170.5 C 134.8

My workout

1 mile run
back squats
3 sets x 5 reps @195#

Day 38- Aerobic Activity: Burning Fat Or Burning Rubber

282.8
5k
Aerobic activity burns fat, true or false? Yes and no. Without getting into a huge discussion about aerobic threshold and anaerobic threshold and VO2max, let’s just say that you don’t burn any fat by walking and you don’t burn any by sprinting. When you run at a speed that barely allows you to carry on a conversation, you are at an optimal fat burning intensity, keep it up.

When searching the ‘net for information on aerobic activity, be sure to vet your author!  Some sites cater specifically to performance athletes and make no disclaimer to warn people that may be new to a sport that what they refer to is for experienced athletes and they should scale down or look elsewhere.   I will call out a particularly popular HIIT (High Intensity Interval Training) program here, although they have some of the smartest minds in the world contributing to their site, make no mistake, the subject matter that they tackle is for the SUPER ELITE athlete only.  If they speak of a certain method of running training, you can safely and happily ignore every word printed, UNLESS, you happen to run the mile in under 4:30 or have a series of unbroken 5k or 10k wins, this information cannot help you, it will only injure you.

I run for good health and I am never going to the Olympics, I don’t need the speed.  I need the sweat and the barking dogs at 4 am when the rest of the world is still sleeping, except for the people that own those damn dogs, I hope.  I want to wear smaller clothes, I want to eat smaller meals and I want to play with my grandkids for a long time to come.  But if you want to get technical you can, there is a guy named Joe Friel who probably wrote the book on aerobic training.

my food
4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tsp. coconut oil(40 cal.)P0F5C0
total=410 cal. P 30.5 F 26.2 C 11.6

17 oz.chicken breast(521 cal.)P110.5F6C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
4 tbsp. Hoisin sauce(200 cal.)P0F0C25
1 cup lentils(480 cal.)P40F0C80
total=1273 calories P 142.2 F 6.1 C 122.5(serves 2)

1 1/2 cups cottage cheese(240 cal.)P39 F4.5 C15
daily total=1913 cal. P 211.7 F 36.8 C 149.1

My workout- active recovery

Day 37- Finish Your Plate

pies

282.4

Was that your first cognitive memory of eating at the table? Me, too. Must have heard that one a thousand times. I was a baby-boomer and you would have thought that I grew up in the Great Depression. Don’t let that go to waste, there are kids in China, over and over again. It was my first bad eating habit.

Musgo, there was another one. Everything in the refrigerator Must Go! Generally the night before the trash went out, all leftovers regardless of mark or pedigree got thrown on the stove and then on our plates. Very slimming for the frigidaire, for us, not so much.

Sammich! The Devil between slices of bread. Super processed, ultrarefined, bleached even, white bread with three of the most unnatural (food?) items ever conceived: bologna, american cheese and Miracle Whip. My favorite sandwich ever, the double decker with double cheese. Weighing in at a whopping 944 calories, over 600 from fat, Ronald McDonald would have been in awe. And I would eat 2 of these obscenities without batting an eye.

Breaking bad habits and replacing them with new, better habits will eventually lead to better health. It’s working for me.

my food
18 oz. cantaloupe(180 cal.)P3.6F0C45

4 eggs(320 cal.)P28F21.2C1.6
1 can tomatoes and chilies(50 cal.)P2.5F0C10
1 tbsp. coconut oil(120 cal.)P0F14.1C0
6 corn tortillas(300 cal.)P6F6C60
16 oz. 2% milk(260 cal.)P16F10C24
total=1050 cal.)P 52.5 F 51.3 C 95.6

16 oz. ground beef(1228 cal.)P122F78.4C
total= 2458cal. P 178.1 F 129.7 C 142.2
Todays workout- active recovery

Day 36- How Many Calories Do I Need?

282.8
Peloton

The basic tenet of weight loss is eat less calories than your body uses in a day and you will lose weight.  Someone, a long time ago came up with the number 1800 as the number of calories you used each day.  This number did not take into consideration sex, age, height or general activity level, it was useless.  An online calculator like this one uses all of those inputs and gives you an approximation.  It says that I need between 3050 and 3250 calories a day to maintain my weight, I say ‘let’s find out.’

I decided to see exactly how many calories I need each day.  To do this I ate exactly the same number of calories every day for seven days and did the usual amount of activity that I normally do.  I carefully chose the foods I would eat each day to account for my personal tastes and to make sure that I would be getting adequate protein and fat to support the workout strategy I was pursuing.  If I skimped on protein, my strength work would be useless as the recovery process would be short-changed thus negating any gains in that area.

My weight this morning will be the ending weight for this experiment, and the formula below should give me a really good indication of how many calories I actually need each day, then I will know exactly how much I need to eat in order to lose the weight that I want to lose.  Water weight can often skew results such as the ones I am trying to get but I maintain an intake of at least 1 gallon of water every day, much more on endurance rides, typically 1/2 to 1 additional gallons, it sounds like a lot but a typical ride for me is in excess of 2 hours of continuous effort.

Part 1-  Beginning weight- ending weight= net pounds lost(we hope)

Part 2-  [calorie intake for one week+(net pounds lost x 3500)]/7=daily maintenance calories

P1: 288.4-282.8=5.6 lbs.   P2:[12,215+( 5.6×3500)]/7=4545 calories

If I further adjust this for the heavy endurance work I am doing this week, 4545-(6000/7)=3688 should hit the nail on the head.

This means that I can lose 1 pound a week by eating an average of 500 calories a day less than 3688  or  3188 calories.  I really look forward to eating something different tomorrow, as you might imagine.  As far as my choices for the ‘special diet’ went, I chose pork because of it’s excellent protein content and the fact that I could get a loin roast at an exceptional price and trim it and run it through my meat grinder and make exact portions.  Eggs and spinach, in my opinion, are perfect foods and I would not hesitate to eat them at any meal.  An onion a day was tough, so I mixed it up between the salad, the pork and the lentils.  2 jalapenos were no problem as I cooked them with the onions.  Tuna because it is simple and easy, Ro-Tel tomatoes because I like them.  Finally, lentils are a new favorite of mine, they go with anything and you can put anything in them to vary the flavor.  And they are easier to cook than dried beans, take that beans.

I would not suggest that anyone try this themselves, trust that I followed this diet as exactly as humanly possible, no cheating, not even once.  This was done for me, to prove a point and to find out something about myself.  Take what you will from the results, as much as I tried to remove all of the variables there is still room for error, it is expected to a certain degree, I just tried to make that error as small as I could.

My food
Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

1st lunch
2 cans tuna(180 cal.)P40F2C0

2nd lunch
5 oz. spinach(35 cal.)P4F.5C5
1/2 cup lentils(240 cal.)P20F0C40
2 tbsp. italian dressing(60 cal.)P0F6C3
total-335 cal. P 24 F 6.5 C 48

dinner
8 oz. pork loin(264 cal.)P50.6F5.2C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
1 tbsp. coconut oil(120 cal.)P0F14C0
total=446 cal. P 52.2 F 19.3 C 17.5
daily total= 1745 P 182.9 F 66.8 C 106.1

 

My workout

cycling 29.09 mi. 3025 cal.  16.55 MET hrs.

Day 35- Staying The Course

Good_Food
283.0

Motivation is built on little victories. Each step that you take in the right direction makes it a little bit taller and a just a bit shinier. From a flicker to a major mover and driving force that gets you started every day and keeps you going when you would otherwise come to rest. I think that you have to constantly look at the little victories, the little hills that you have been able to overcome and recognize that you are indeed headed in a new and better direction, to keep your motivation strong.

Five weeks ago I started this particular journey not knowing where I was going or how I was going to get there and began with one very basic idea, weigh myself every day so that I would be accountable and over time I could spot trends and develop ideas to manage it. Then I added the food journal, expanding it to include macros so that I could plug values into spreadsheets and really get a handle on what worked and what did not. Exercise became an integral part of my overall accountability as it was actually easier to track it here than on the spreadsheets and websites I was using separately.

This is the seventh day of a ‘food experiment’ that I created to more accurately determine my daily caloric requirement so that I could fine tune my weight loss and bring it under greater, healhtier control. I am not looking to maximize my weight loss, I am looking for a way to maximize it’s sustainability. I don’t want to drop 5 or 10 pounds in a hurry, I want to lose those pounds forever. To do that I have to not only manage calories in, a very effective concept, but manage the type and quality of the food I eat. I want to vary the kinds of foods that I eat so that I actually enjoy eating. I want to get protein from several different sources each day so that I don’t have to worry about amino acid profiles and deficiencies. Eating smarter just makes sense for me and it is working more and more each day.

my food
Breakfast
4 eggs(320 cal.)P28F21.2C0
1 tsp. coconut oil(40 cal.)P0F4.7C0
1 Can tomatoes and chilies(50 cal.)P2.5F0C10
total=410 cal. P 30.5 F 25.9 C 10

Protein shake
whey isolate(130 cal.)P20F3.5C6
16 oz. 2% milk(244 cal.)P16.2F9.6C24.6
Total=374 cal. P 36.2 F 13.1 C 30.6

1st lunch
2 cans tuna(180 cal.)P40F2C0

2nd lunch
5 oz. spinach(35 cal.)P4F.5C5
1/2 cup lentils(240 cal.)P20F0C40
2 tbsp. italian dressing(60 cal.)P0F6C3
total-335 cal. P 24 F 6.5 C 48

dinner
8 oz. pork loin(264 cal.)P50.6F5.2C0
1 onion(64 cal.)P1.4F.1C15.5
2 jalapeños(8)P.2F0C2
1 tbsp. coconut oil(120 cal.)P0F14C0
total=446 cal. P 52.2 F 19.3 C 17.5
daily total= 1745 P 182.9 F 66.8 C 106.1

My workout- Active recovery