Daily Nutrient Intake / Ratios - critique my diet
Hi folks - this is a reply within Gordon's weekly weight loss thread - thought it perhaps an interesting thread to start here. Seems as though many of us are starting to track our intake in order to lose weight but there's always the concern of course that weight loss (even gradual) may be at the expense of athletic performance especially when we factor in all our other 'average joe' daily tasks such as poor sleep patterns, stress, family/work commitments etc.
Anyone care to share their thoughts?
Best to all,
Dave
Held my weight after the increase last week - seem to be 'bouncing along the bottom' and needs a real good nudge to get lower - bodyfat % if 7.7% so don't really need to mess too much - Matt Fitgerald in 'Racing Weight' advises against dieting with BF below 10%. That 7.7% may not be accurate (home scales) but I guess its my innacurate scales (consistent).
@Matt - may I ask what daily (or weekly) targets are you setting? Thinking more in terms of nutrient % - I've been feeling overly tired (I believe) and considering I've lost a fair bit during OS, started to track my intake, especially Carbs. My sample for this week:
Mon - Swim session only so Total Kcals 2506 / protein 140g (27% of intake) / Carbs 289g (54%) & Fat 96g (18%). Carbs per kg bodyweight = 4g/kg.
Tuesday - FTP bike + Brick = Kcals 3970! / P 183g (25%) / Carbs 400g (55%) & F 130g (18%). Carbs = 5.39/kg.
Ok, went for the carbs a bit yesterday but not overly i guess - I'm 74kgs (163lbs).
Dave
ps. @ Gordon, yep, thanks for keeping this going, its great to have somewher to load this and be accountable!
Just to add - looking at the above as a snapshot - I'm trying to practice 'nutrient timing' to best utilise the nutrients & stop them being 'wasted' and turned into fat, e.g. a sure way of adding fat would be to train early morning only & then have a the days carb heavy meal in the evening.
Also, if I'm increasing carbs one day, then on balance the other % ratios need to decrease. All a work in progress however!
Comments
I'm not sure I understand your question. Is the information below a copy from another post?
As far as reaching a good race weight, here are my thoughts. There is a point of diminishing returns with regards to weight loss. I have a previous client with the metabolism of a hummingbird, an active job, and training for an Ironman. Calculated his daily caloric needs at about 7,000 calories/day. And, he didn't like to eat. He only wanted to eat supplements - bars and shakes. He kept losing weight. He knew it was serious when he started getting injuries including stress fractures. He started eating real food and we found a high calorie carbohydrate supplement to use to get his calories up where it needed to be. He gained a little weight and his injuries stopped. So, you can go to low. I think you'll know when you can't perform and/or start getting injured.
I'm not sure if that is what you were looking for.
My interest is in sharing experience of others in the Haus that feel they need to lose weight but still have performance gains in their training and racing - also, many threads in the haus discussing fatigue and injury which may be due to insuficient nutrients/Kcals.
So it was more to understand/discuss how to balance nutrient intake against workload - is it therefore just enough to follow the strategy of just keeping a 'balanced diet' even though demands on your body may fluctuate dramatically?
Was hoping others may be able to chip in their experiences of weight-loss & nutrient balancing - perhaps a comparison of my sample daily intake against their own; quite likely there's someone else in the haus at the same weight, sex & stage of training plan.
May be too geeky perhaps, but hey, interests me! :-)
Dave