Wednesday, January 21, 2015

Training - Diet Plateau

I'm still here.

It's been busy at home with all sorts of stuff going on. One thing that I've done is sacrificed a lot of stuff in order to ride. It means less blogging (as if I was blogging a lot before), less working on the bike (aka I've done zero mechanical stuff), less everything that I do in my free time except for the riding bit.

I'm focusing on the riding not because I want to get in shape but because I'm still working the diet angle of things. I think I'm inadvertently getting in shape, if only because I'm pedaling.

A friend said that his problem with riding has to do with rpms.


"Yeah, the problem is that I have a lot of zero rpm days."

Ah. I have the same problem.

I looked at my Strava the other day and apparently I did NINE hours last week. That's as much as a summer month in 2014, and I did it in a week in the dead of winter.

Okay, so I had a zero hour week also.

A couple weeks ago I hit a rough spot, consistently up a couple pounds, after staying at 166-168 lbs for a week plus. Something happened in my body, I think it was adjusting or something (maybe it was the non-riding?), because without me taking any drastic action the weight started to shed again.

Now I've been plateaued at about 161 lbs, so it's 5-7 lbs below my previous plateau. More significantly I'm about 17 lbs my start point 60-odd days ago. I've basically lost the weight of my bike at this point.

I remember these plateaus from before. I don't know how they work, why it happens, but it seems that my body sort of resets at different weights. I hope to drop one more plateau, in the 156-158 range, and it would be awesome if I could hit a second plateau, perhaps in the 151-153 range. In a month I should be able to lose 6-7 lbs. In two months, maybe 10-12 lbs total. Weight loss tapers so it's easier to lose the first 10 lbs versus the last 10 lbs.

Dropping below 150 would be dream, but really, at this point, any additional weight loss is a bonus.

My food/diet has been pretty consistent through the whole process. I've been eating virtually the same meals 80% of the time; sometimes I adjust the portion, to reduce calories (and then to return it to my "regular" portion). It's easy on a number of levels. In MyFitnessPal, my recent foods show up at the top of the list. With only a few standard meals (oatmeal, chicken and rice, recently steak) I only have to scroll down a bit, check a bunch of boxes, and I have my meal in place.

(Note: on the mobile version this isn't the case, so I try to add foods on the laptop versus the phone.)

Food adding page - I've checked my 454 calorie breakfast for this morning.
With my less aggressive approach I have a 1690 calorie daily budget, based on a 161 lbs weight.
Earlier I was trying to attain as low as 1300 cal.

You can see that I had recently eaten some of Koichi's leftovers (mayo!). Toward the bottom of my recent list you can see that I had a smoothie, I think it was a few days ago; otherwise I normally have the oatmeal. Junior even tells me it's time for me to get my "cereal and raisins".

I often "pre-add" my foods, especially if I don't know them. I put them in before I eat them to get an idea of my overall caloric landscape. This has been significant a few times where I realized that I simply couldn't afford to eat certain foods. The numbers put a stark reality to the food, versus looking at the food on the table and thinking, "Well, how bad could it be?"


I recently changed my overall strategy to include a bit more fat. This is why my breakfast list was a bit wacky, in the past I didn't eat stuff that Koichi didn't want, I either tossed them (if they were older) or saved them for later (if fresh). t realized that I wasn't getting the nutrients I needed, as evidenced by some annoying sore things in my mouth. With a better diet, a couple multi-vitamins, they disappeared in a few days.

After that I decided to include more fats. Previously I'd been limiting myself to about 30-50g of fat per day. Now it's higher, typically 40-70g of fat. I'm still eating carbs and such, I'm not limiting myself on really anything.

Except sugar.

I've realized now that sugar really makes me feel hungry, it gives me really inconsistent energy levels, and it's something that seems to affect me pretty significantly. Also, in my physical, I had yet another "pre-diabetic" level of some hormone thing. For years the doctor has asked me if I actually fasted before the blood test, and for years I had. Apparently my blood sugar thing isn't quite right.

So, with the energy level stuff, the hunger stuff, and the blood test stuff, I've been pretty motivated to avoid sugar. I've had my coffee black all but three times in the last 60-odd days, and only once did I prepare it anywhere near my normal "I like a little coffee with my sugar and cream" ratios. That night was the night I lost track of time as I hammered away on the trainer for 3 hours, couldn't get to sleep for another hour or two, and basically wrecked my schedule for the next week.

I can't remember if it was the same night I actually had some desert.

Whatever, it's not a good thing.

I have to think about my food approach for races. Normally I load up on sugar, getting that cheap/fast energy and sacrificing any longterm stuff. I'm thinking now that a less sugar oriented thing might be better.

One thing that I've done is had a couple of the organic pouches we get for Junior. They are fruit and veggie based, they're easy to digest, and they seem relatively healthy. It may be that I'll be eating them instead of a traditional gel or whatever.

So that's the food stuff...

For now the rest of my life is the same.

I'm still looking for work. I'm starting to get the Aetna Nutmeg Spring Series thing going (replacing Bethel Spring Series), with two scheduled races and two more potential race dates, stuff I've worked on since last fall. The site is new and obviously not yet finished, but the ANSS site should be better shortly.

I'm also starting to settle into some of my Carpe Diem Racing obligations. A big thing is a fund raising ride in June, up in northern MA. Although it's primarily to benefit the Northfield Mount Hermon School, it'll be open to anyone. It sounds like it'll be a hoot, to be honest.

Other events include the White Plains Crit in June, the Tokeneke Classic Road Race, and a still-to-be-confirmed July 4th race in Bethel. I hope to be helping with the Aetna Silk City Cross race again, and there may be another event or two as well.

With all that it means that CDR will be continuing as before. I had some doubts about this recently so for me to decide this is pretty significant. However, this means paying some recurring bills, like the unemployment things, the liability insurance, regular stuff that any employer has to pay. CDR is a high volume, low net type business. If it wasn't for the extra events CDR did throughout the year it would have been a massively losing proposition holding just Bethel. Hopefully this year I meet my goal of netting (pre-tax) $500 per week/event; last year at Bethel it was more like losing $500-1000/week, and that's been consistent for a few years.

In the background through all of this there's Junior, who is growing in leaps and bounds mentally and physically. He's much more interactive, even compared to a few months ago. I've realized that I place him first and foremost, before anything else. I've walked away from people mid-sentence to attend to him (typically if he's getting into something he shouldn't, not when he's doing normal stuff). He can get into things pretty well now, like getting a small step stool to access the sink (and running water), opening doors, etc.

This is the set up he's playing with now (Pops built it with his suggestions).

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