Weight / Fat loss

Better than a kick in the dick but just hovering above 90 is getting a bit annoying.

Todays ride data:
Z1 1hr 21 min
Z2 1hr 24 min
Z3 46 min
Z4 22 min
Z5!! 6 min
Z6 2 min
Total work 2305 kj.
Seem a bit high as I spend soooo much time in Z1?

From what device? Is it HRM or Powermeter data?

Powertap hub

Should be fine then.

~4hr unless i counted wrong. I work off ~300 cal per 30min roughly for my average commutes and I weigh 20kg or something more than you but you've got more speedy bits in those 4hrs so 2300 cal isn't unreasonable.

Yeah, its not like its saying 900 calories per hour or anything.

I dont think I need to make wholesale changes to diet, but definitely need to be more aware of refuelling. I wont get anywhere near todays calorie count. Had 24 grams protein for breakfast, 124 grams carb on ride and 350 calorie snack afterwards 30 grams protein (Spinach and Prawns) Melon and Grapes.
2975 calories left today

Are you absolutely sure you have your figures right? Almost 3000 left has to be wrong unless you are Eddie Hall etc

You need to be under 90 for your racing?

Borrowed a Fitbit for a few days to see if it gave me some better data on my energy expenditure. First day it told me 3,900 kcal, second day it got to over 3,000 before I took it off and gave up. What a piece of shit, even if it's assuming I'm some kind of hench powerlifter at my weight that's just so preposterously far off. Who are these things calibrated for?

I using an Apple Watch but I’m somewhat confused as to how it works out the calorie usage.

Wahoo Bolt, Starva & Garmin Connect all around the same input/ output figures.
But yes, somethings wacko

Unless I read it incorrectly, you said you had 3000 cal left to consume. Your intaKe should be around 2200 per day - unless I need my glasses on (which is possible).

I posted further up, MFP says between 1750- 2200 per day based on activity.
Starva calories say 2577 from ride. I ate approx 600 calories on bike.
I think its my metabolism broken

2200 cal + the 2300 calories from 4 hrs cycling. So 3000 left is quite possible

592 calories for breakfast and carbs for ride.
350 calorie snack
360 grams protein
+200 calories for melons, grapes, fat/carbs in protein
1500 calories.

Unless you're having unsweetened protein powder, most food containing protein will have some carbs and fat (except steamed/boiled skinless chicken fillets)

Approx 2200 daily maintenance calories + (i'm assuming you mean kcals rather than kilojoules) 2305 = 4505.

Calorie shortfall of 3005, so sounds about right.

If you were doing this regularly, then it would be hugely surprising that you're not dropping weight.

Not sure getting this. If your intake is 2200 per day and you use 2200, your weight remains the same.

If you use more, your weight drops; use less and weight increases.

Are you saying that due to exercise, you can increase your intake daily?

Today I played squash, did weights and hope to play footie in 40 mins. If that adds up to 2000 I can have a McDs on the way home and not worry? I have my doubts about this. But, I could be wrong - that’s not unusual!

This is the info from my phone - maybe someone can make sense if it but the figures seem low.

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Simply speaking yes.

For example, Michael Phelps' diet on a full days training (12000 calories):

Breakfast: Three fried-egg sandwiches with cheese, lettuce, tomatoes, fried onions and mayonnaise. Two cups of coffee. One five-egg omelette. One bowl of grain. Three slices of French toast topped. Three chocolate-chip pancakes.

Lunch: One pound of pasta. Two large ham and cheese sandwiches with mayonnaise on white bread, plus energy drinks that supply him with another 1,000 calories.

Dinner: One pound of pasta, an entire pizza and even more energy drinks.

It gets a bit more complicated as there is more at play with swimming (due to increased metabolic stress from loss of body heat to water).

If you're swimming 8 miles a day, you can eat a lot of shit.

I’ve seen similar with Eddie Hall. I have my doubts that it works well for normal people though. If that were the case I should have lost loads in the past 10 days -?obviously not the case. I am very normal! Ish 😀

Most people under estimate the number of calories they consume, even if they are tracking them and frequently over estimate the amount they use in exercise or at rest.

Calories required to keep you alive + calories used moving/doing exercise Vs calories consumed.

If you are in surplus you will gain weight, if in deficit you will lose it.

The first law of thermodynamics, also known as Law of Conservation of Energy, states that energy can neither be created nor destroyed; energy can only be transferred or changed from one form to another

I mentioned that law earlier - in simple language. I do understand that.

I’m not overly keen on a consept of building calorie buffers though. I haven’t come across the concept in any reading I have done. I’ll have a search after footie.

Thanks all. Away to burn calories ...

I'm eating prawns & cod filets mainly
Filet steak for tea tonight
Really don't want powders etc.

50 mins indoor footie - according to my watch 500 calories used and a black eye. ( the watch didn’t record my eye!)

Is 500 reasonable for 3 a side?

@Greenbank logs his football - maybe he has an idea?

Form the watch - the peaks are squash, weights and footie. The watch set a 1000cal goal and it says I have used 1500 cal. So 500 cal over. I am incredulous as to how you could get 3000 cal over. No work today and mostly active - the watch shows this.

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