Weigh in thread 2/20
I seem to have lost my dashboard so I thought I post the weekly weigh in thread here. This was my first week of Core Diet and all I can say is wow -6lbs down to 226.
I stuck to the plan exactly a couple workouts were rough as my body adjusted to no sugar and a different diet. I'm eating over 2000cal each day and 2800 on Saturday with a 2 hour bike. I'll probably have to bump up the calories as the weight loss is too much. I just did a 2X20 FTP yesterday at .97 for both so definitely not suffering.
Looking forward to skinny Gordo toeing the line in Lake Placid. I did the race at 196 in 2004 and my goal is to show up in the 190-197 range.
Edit because I forgot the link to the weigh in spreadsheet:
https://docs.google.com/spreadsheet...fYnc#gid=0
Gordon
Comments
Thanks David.
Further clarification. Believe me I have thoughts of 180-185 and I will be evaluating every month. I know that I should be able to get to 180 relatively easy given my body size. I trained at 160-170 until my mid to late 20's, but that's next years project (after IMLP). This is just a goal out to the group to make me accountable. Not to mention I have to stick to the plan to get to the 197 let alone anything further.
I need to keep the of the efects this weight loss has on my training and lean muscle mass. I expect to see the weight loss taper off
My thoughts in more detail feel free to comment. After a decent 14 week OS I have moved in to a bike focus block where I am willing to give up some workouts due to lower energy levels. This is 3-5 weeks after that I move in the the get faster plan for 3 or 4 weeks( can't remember exactioly), transition and 14 week IM plan. I don't want to compromise the GFP or IM training so will be looking for 1-2lb loss through those two block.
Basically I think my ROI is on weight loss. Right now I'm about 260 watts on the bike. If I get down to 200 and lose 10 watts that's a w/kg of 2.75. I'd need to get to 284 watts at my current weight to push 2.75 w/kg. Last year I did LP around 220 even at that weight I need to push up my FTP 15 watts in 5 weeks after an OS block. So the plan is to hold maybe even gain a few watts and lose the weight. Finally I still have the transition from indoor to outdoor watts to make which is around 5% for me or +10-13 watts.
Sorry for the long post here maybe I should put this in the general discussion forum.
Gordon
I love these rules posted on ST.....
By Desert Dude strict rules for eating while at the LHPTC. They are as follows:
1. No eating after 7:30 unless coming back from a late evening workout over 30min. If under 30min you may have 1 gel and a piece of fruit or 1 energy bar.
2. Dinner is all you can eat, as long as it fits on the coffee saucer the first time. There are no refills in this all you can eat establishment.
3. Hungry at night? Tough - you should have eaten more throughout the day. Have a glass of water instead of whining. Whiners pay rent irregardless if they trained that day or not.
4. eat something within 20 min of completing all workouts.
5. Insure you are taking in adequate calories during your day
6. Eat a bigger breakfast or lunch if you feel you need more food
7. Make sure you are fueling properly when in your training sessions.
8. Still hungry? Pay rent for whining