At a total loss - Where next?

TheBoyConor

TheBoyConor wrote: »

Massively undercounting.
100g of dry rice or porridge probably turns into 250g when cooked.
OP is seriously overdoing the carbs.

I actually meant overcounting.
When he says 100g rice and counts that as 330kcals if that's wet weight there's way less calories as half of the weight at least is water and not rice.

AllForIt

yop wrote: »

I'd be v interested to hear what replacements though for the beans and potatoes to get the cals up to 2400 for yesterday with the exercise I did.

The fat on your body.

TheBoyConor

TheBoyConor wrote: »

I'm an engineer too during the day but it's not all about numbers and excel sheets for calories. With my fitness and training I am very much of the "fly by the seat of the pants" school. I have never counted a calorie or used an app and I went from a wirey 68 kg and I am now nearing 80kg.

I went from 105kg to 79kg by counting calories and back to 83kg as I wanted to by eating more food by counting calories.

I did the seat of my pants thing for over 10 years and got stronger, bigger & fatter.

At 80kg you are just over what I was at my adult lightest.

mr_cochise

yop wrote:

Dinner (2 hours later) Shepards pie homemade. 200g of mash potatoe. 100g of lean mince meat.

Is there a sauce or gravy base to this that you have not accounted for?

ED E

yop wrote: »

Wow! Do u stop eating at all!!!

Very gradual loss. Keeping a weight log for just north of 5yrs (weekly). Bounce around but it keeps me honest.

Some of the racing lads in the club make me look fat but I'm not going any lower.



Might be worth correcting the weights as others pointed out, do that for three weeks to get an "accurate" baseline then cut 50 kCals/day. Then when you do your last event for the year cut another 150 on top and go from there. Won't get you results now but will be sustainable and thats really key.

caviardreams

Did you mention above snacking on nuts and fruit? Nuts can very quickly stack up - a couple of big handfuls could be 600 kcals. Bananas etc can add up quickly too.

Macy0161

Carbs don't seem excessive for the training or racing to me. And anyway, calories in v calories out is all that matters not breakdown for weight loss.

I would also look at the snacking, assuming they're not weighed and tracked. Obviously, there's reason why you want some nuts, but they are very calorie dense. Same if the fruit is dried.

silverharp

eat less often adds a dimension , it can be tricky trying to lose weight eating 3 to 5 times a day. 16/8 and eating twice a day would help crack a plateau. Or the Dr Mosley approach of picking 2 days a week and only eating 600 calories these days works well , combine the 2.

Macy0161

silverharp wrote: »

16/8 and eating twice a day would help crack a plateau.

"could" rather than "would", surely? But it still comes down to Calories In v Calories Out.

Apart from making me hangry, those approaches wouldn't work for fuelling my training and recovery, and I don't think I'm at Yop's level (either competitive wise, or training volume).

silverharp

silverharp wrote: »

eat less often adds a dimension , it can be tricky trying to lose weight eating 3 to 5 times a day. 16/8 and eating twice a day would help crack a plateau. Or the Dr Mosley approach of picking 2 days a week and only eating 600 calories these days works well , combine the 2.

Only if there's a calorie deficit, all the other stuff is just noise really that might increase calorie burn by a tiny percent but has fook all effect compared to a genuine calorie deficit, IMO of course but largely proven and accepted stuff.

I lost 1.5lbs/week every week for 6 months eating 3 meals/day and snacking because I was in a 700 ish / day kcal deficit.

silverharp

Macy0161 wrote: »

"could" rather than "would", surely? But it still comes down to Calories In v Calories Out.

Apart from making me hangry, those approaches wouldn't work for fuelling my training and recovery, and I don't think I'm at Yop's level (either competitive wise, or training volume).

you must be hangry now , that's terrible nit picky . Being hangry "could" mean you are eating the wrong type of food or you have blood glucose levels that aren't optimum. There are a lot of people out there doing fasted work outs and doing very well.

Macy0161

silverharp wrote: »

you must be hangry now , that's terrible nit picky . Being hangry "could" mean you are eating the wrong type of food or you have blood glucose levels that aren't optimum. There are a lot of people out there doing fasted work outs and doing very well.

I was having my in between first and second breakfast apple actually!

Language is important around diet, and I think that was an important distinction tbh. "could" changes it from a statement of fact, of which there are none.

Hani Kosti

Have you had your thyroid checked? Something doesn't add up here cause I don't think you're eating too much considering how much training you're doing.
Would lowering the carbs for the tea work and adding more fat instead?

Penn

OP you mention in your first post about having tests done to determine your resting metabolic rate etc. Who did the test and what did they do?

To be honest from everything you've posted here, I'd suggest speaking with a proper dietitian. Bring logs of maybe a week's worth of calorie intake and exercise data, as accurate as you can. I think it'd be easy for us to recommend cutting calories further, or intermittent fasting etc, but given your training/racing I'd be hesitant to suggest something like that as it sounds like you do need a lot of fuel to keep you going too.

yop

I honestly cannot fathom how someone can put on 4kg in 3 months

yop wrote: »

..............
Current weight 97.5 kg......... lightest this year 93.2kg in April. ..........

On such a low calorie intake ..........

yop wrote: »

.................
On the days I don't train I eat around 1800 cals.
On the days I train I eat 2200-2400 depending. ............

While doing fook loads of cycling.

I can't imagine there being a 7000kcals/month calorie excess there to make that work.

But then, this also happened............ while tracking calories too.

yop wrote: »

.
heaviest 101kg on week 1 of Jan, .......... lightest this year 93.2kg in April. ..........

An 8kg loss over 3 or 4 months.


It looks to me like the OP is woefully inaccurate at calorie counting.

yop

Hey,
Sorry was away with work only back again.

Ill try reply without quoting everything

On the snacks and fruit. I weigh everything! I scan the barcodes or I pot it on the scales at home or here.
I eat almonds or walnuts or mixed seeds. 30g per serving, may have them twice per week.

This morning I was out of bed at 5.15am, I did 74 mins of high cadence work. I had water during it. 1 litre
In the car on the 1 hour drive to work I had a protein shake, 34 grams with water.
I had breakfast here, porridge with milk only. 50 g dried weight.

At 11.30 I had a banana, 80 grams and an apple 70g.


And Augeo thats what I am pulling my hair out about. How can I get weight loss like that and now the reverse. The only difference I can see is that I started racing back in March and up to that I wasn't racing, I was training, good load factors, but racing brings a different dimension.

In the races in my back pocket Id have had either dates or fruit cake, around 150g. I'd be picking that an hour before and during the races. Races are anything from 50k to 85k depending on the competition. TTs are 16k to 40k.

What I have noticed is that I'm never really hungry, never get that burn that I hear people on about. I've done empty training sessions (HR Z) for 2 hours in the morning after been without food for 11-12 hours.

yop

yop wrote: »

................

This morning I was out of bed at 5.15am, I did 74 mins of high cadence work. I had water during it. 1 litre
In the car on the 1 hour drive to work I had a protein shake, 34 grams with water.
I had breakfast here, porridge with milk only. 50 g dried weight.

...........

What calories are you attaching to these?

Protein shake is as least 100kcals.
50g porridge is 190kcals ish.

Does that allign with what calories you are tracking?

As I've said, I'm 83kg, if I average 2300kcals/day over a week I'll lose 1.5lbs and my training is a few weights sessions and lately a 5km/week run/trot. I'm low bodyfat, 32" waist, 42" chest and 5 10 .......... not carrying much excess.

If I trained as you do on your calorie intake for years I'd be hospitalised.

yop

Augeo wrote: »

What calories are you attaching to these?

Protein shake is as least 100kcals.
50g porridge is 190kcals ish.

Does that allign with what calories you are tracking?

As I've said, I'm 83kg, if I average 2300kcals/day over a week I'll lose 1.5lbs and my training is a few weights sessions and lately a 5km/week run/trot. I'm low bodyfat, 32" waist, 42" chest and 5 10 .......... not carrying much excess.

If I trained as you do on your calorie intake for years I'd be hospitalised.

200 cals for the porridge.
130 cals for the whey protein shake.
banana 71 cals
apple 75 cals

Exercise, Its around the 350-400 mark. It differs from MyFitnessPal to Training Peaks and Strava.

Ya I know, it should be falling off really.

Lunch was
Chicken breast 150g - 285 cals
Cooked carrots - 100g - 35 cal
Cooked brocelli - 200 g - 93 cal

It really sounds like you are doing everything right
I'm at a loss too, not that there's consolation in that.

Hope you get sorted.

You aren't in bad shape anyway by the sounds of it.

Macy0161

I'd say GP should be the next stop. Any mfp issues I could think of wouldn't kill the deficit (like double checking that bar scans actually match the pack/ stated portion v actual portion).

yop

Macy0161 wrote: »

I'd say GP should be the next stop. Any mfp issues I could think of wouldn't kill the deficit (like double checking that bar scans actually match the pack/ stated portion v actual portion).

Weird question but what would a doc do? Anti Fatman pills is it.

It's soul destroying tbh.

yop

yop wrote: »

Weird question but what would a doc do? ........

Full bloods etc.
NCT for a humans.
My old GP used maintain 40+ is the danger zone for gents.
I'm not there and he's retired now but it stuck in my mind.

Macy0161

yop wrote:

Weird question but what would a doc do? Anti Fatman pills is it.

Check for something underlying as to why you're not losing weight with such a deficit.

runawaybishop

Macy0161 wrote: »

Check for something underlying as to why you're not losing weight with such a deficit.

He lost weight for 4 months. Go to the doc by all means, but it is most likely his calorie consumption is just too high

Penn

I was thinking it could be a case that your body has just adapted to being at a calorie deficit from when you were losing weight, and also adapting to how much you train/race on the bike too. I know that for me, every time I lost 10lb I revised my calorie requirements, usually having to reduce my intake by approx. 70cals a day.

Being on a diet or in a training cycle for a while might simply have caused your metabolism to adjust accordingly, not giving you the results you would expect. Maybe it is a case you need to drop the calories a bit further, and maybe rebalance your diet so you're getting enough energy/nutrients to train but at lower calories. It's why I think dietitian might be a better shout than your GP. I think it's pretty specific/specialised advice you're looking for, especially considering your training levels too.

Don't get me wrong, I have no idea what a dietitian might do or say as I've never been to one myself (even had to google whether it's a dietitian or nutritionist that's the more properly recognised/certified qualification), but it seems to me to be the best course of action.

Either way, your diet seems to be fairly right and your training will pay off dividends once you find out what's causing your progress to stall. As disheartening as it may be, just keep belting away for now and it'll either work itself out or the cause may be discovered.

Macy0161

runawaybishop wrote: »

He lost weight for 4 months. Go to the doc by all means, but it is most likely his calorie consumption is just too high

Taking the tracking accuracy at face value, he's barely consuming BMR calories.

runawaybishop

Macy0161 wrote: »

Taking the tracking accuracy at face value, he's barely consuming BMR calories.

Well he isn't generating calories out of thin air!

Hypothyroidism could account for maybe 10lbs, but it doesn't account for the weight losses for 4 months

wersal gummage

I shouldn't really be contributing here as have no special knowledge other than personal experience really.

You went from 101 to 93 kg in short space of time this year? That's huge change, different clothes sizes etc??

Any chance you've packed on a lot of muscle mass on the legs with all this cycling? Eg some of the weight gain might not be fat? I'm currently same weight as I was 10 years ago..... but waist has gone up over 2 sizes, so I'm in considerably worse shape than I was.... So I mean, overall body weight might not be the best metric? (sorry if I've missed body fat % details).


Are you weighing yourself on a reliable scales, regularly, and under same conditions? I find I can be a kg or two different from morning to night, or can be bloated if I've drang a gallon of water or whatever...

mp3guy

runawaybishop wrote: »

Well he isn't generating calories out of thin air!

Hypothyroidism could account for maybe 10lbs, but it doesn't account for the weight losses for 4 months

*Enormous speculation* If he was hyper to begin and swung hypo (which happens with some thyroid diseases) it's possible. Definitely get your thyroid checked.

runawaybishop

mp3guy wrote: »

*Enormous speculation* If he was hyper to begin and swung hypo (which happens with some thyroid diseases) it's possible. Definitely get your thyroid checked.

Not that much of a weight shift though.