Recs - Sports Nutrition

yop

Hi All
Any recommendations for sports nutritionist.

I train around 8 - 10 hours a week, running, biking, yoga and for the life of me I can't shift weight. I eat v good.
For a while I thought it was too little food, so I started using myfitnesspal and hit around 2000 cals per day.
I pushed it to 2600 cals and after 3 weeks I was swelling, so I cut it back to 2200 a day, but still haven't lost a pound of weight.
I've a dirty gut and feel not great.

So I'm thinking a good sports nutritionist would work a treat..

Any recommendations.

mathie

"I eat v good."

Can you list a standard day of what you'd eat?

bladespin

Age, sex, height and current weight?

yop

Sure.
80-90 g of dry porridge with milk. When cooked I throw in low fat milk to take the not so nice taste.
Black coffee and two eggs.

During day I'll eat 2 bananas, an apple and orange. 30g of mixesd nuts and fruit.

Lunch be usually 100g dry brown rice. 100g of veg. Could be brocellli, carrot, peas , sprouts. With 150g of chicken or fish.

Dinner would be 50g of dry brown rice and fish or beef. Might have 100g of baked beans or maybe not. Quarter of avacado.

I'm 41, male, 96.2 kg. 1.83m
Get around 5-7 hour sleep.
Very busy work and 2 small kids.
I could have 4 coffees per day.
Drink one to two litre water per day.

Exercise 5 to 6 days per week.

I've a 96cm gut. 94 cm waist.

ford2600

yop wrote: »

Get around 5-7 hour sleep.
Very busy work and 2 small kids.
I could have 4 coffees per day.
Drink one to two litre water per day.

Exercise 5 to 6 days per week.

Sleep more and better.

Busy job, plus kids and 5/6 sessions means sleep will be hard to come by.

Take an interest in sleep like it is some magic bullet for your health. You'll need to learn to switch off in the evening, learn to relax (yoga, mindfulness, rosary whatever works:D)

Really strong correlation between poor sleep and excess fat mass and a whole load of other health markers.

Drink 2L every day and way less coffee; maybe keep for am only.

Given work may not allow much give, and kids won't let you :pac:, I'd be prepared to ease back on training to get sleep right.

https://www.theguardian.com/lifeandstyle/2017/sep/24/why-lack-of-sleep-health-worst-enemy-matthew-walker-why-we-sleep

See how you go from there

ford2600

http://annals.org/aim/article-abstract/717987/brief-communication-sleep-curtailment-healthy-young-men-associated-decreased-leptin

increased appetite, lower leptin (means your hypothalamus thinks you have less fat than you actually have)

http://www.sciencedirect.com/science/article/pii/S1087079207000202

1) alterations in glucose metabolism; (2) upregulation of appetite; and (3) decreased energy expenditure. The present article reviews the current evidence in support of these three mechanisms that might link short sleep and increased obesity and diabetes risk.

http://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.0010062

google sleep hygiene for info on how to improve it

yop

Thank you for all the details, I had read it a few days ago but was on mobile.

So I've been off with the kids since Friday, upped the sleep to over 8 hours on all days and 10 on last two days.
That said I spent 4 hours on the bike Sunday and did an adventure race rehersal on Sunday (7k run, 10k bike, Croagh Patrick, 10k bike, 4k run) and have been wiped out since.
Weight has actually gone up again which is incredibly frustrating.

Carbs seem to leave me bloated but when I don't eat them I'm wrecked, if that makes sense.

Maybe I'm just a career fatboy!

bladespin

yop wrote:

Carbs seem to leave me bloated but when I don't eat them I'm wrecked, if that makes sense.

yop wrote:

Maybe I'm just a career fatboy!

Might be worth looking at carb timing uf you're affected this way, eating the bulk carb meal a couple of hours before training/exertion. Just an idea.

yop

bladespin wrote: »

Might be worth looking at carb timing uf you're affected this way, eating the bulk carb meal a couple of hours before training/exertion. Just an idea.

Thanks for that comment.

My training lately has mostly been early.
For example:

Sunday - 9am start on the bike. 3-4 hours OR do a bric session of 6k run - 20km bike - 4-6km run
Monday - Usually take it off
Tues- Up at 5.30 am, into car, hour drive, 30 mins work, then 45 min run. Will eat porridge before it
Wed - 1pm - Do 45 mins on turbo trainer
Thurs - Exact same as tues
Friday - 1pm - Do 45 turbo
Saturday - Up at 7.30, do 1 hour on bike with repeats on hills.

Thats the usual few weeks.

Any the KGs have gone up!

seefin

yop wrote:

Any the KGs have gone up!

If intense exercise could have caused water/glycogen gain in muscles? Happens me when weight lifting and change routine

yop

seefin wrote: »

If intense exercise could have caused water/glycogen gain in muscles? Happens me when weight lifting and change routine

Aye, its a hard one to gauge. Maybe I just need to keep downing the cals until I hit a happy medium!