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PostPosted: Tue Mar 20, 2012 4:32 pm 
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Posts: 2008
Location: San Francisco Peninsula
Been down at my target weight for a week or two now. Winter weight is gone.

185cm, 70.5kg

:beerchug:

Let's avoid talking about my FTP though.

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PostPosted: Tue Mar 20, 2012 8:41 pm 
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Location: Lenart, Slovenia EUROPE
ACDC wrote:
That is my morning weight, after a toilet stop and before breakfast, weigh in once a week the same day/time every week. Not sure I have any pics of me that would show my physique well, I am quite lean at the minute and hoping to trim off just a little bit more body fat before my first event in April but it means an even more carefully controlled diet which ties in with my current training.

Thanks!
May I ask you what/how do you eat during rest days?

I loose weight during training days, but on rest days, the weight comes back. Not all, but enough that bothers me.
Am I doing something wrong? And what?
During training days, I wake up with 68,5 kg. After the rest day, 71 kg... :?

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Posted: Tue Mar 20, 2012 8:41 pm 


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PostPosted: Wed Mar 21, 2012 6:35 am 
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Currently on a training day I aim for about 2.5g/lb of carbs and 0.5g/lb of protein which equates to approx 2700k/cal with c/p/f ratios of 65/13/22%. However on long days where I'm on the bike for 5-7hrs I can expect to put away at least 3500k/cal.

More realistically though I am happy to fall within c/p/f ranges of between 40-80% carbs, 10-25% protein & 20-40% fats. I usually have 2 rest days a week with at least 1 complete day off the bike and basically cut my intake by about 10%. I try to eat most of my carbs in the AM at least 75% and then less as the day goes on. I also shoot for a deficit of a max of 500k/cal a day which is usually less, this ensures that I loose no more than 1/2 lb of body fat and nothing else per week.

I wouldn't get too hung up on your weight during rest days and I don't think it's a good idea to weigh in every day as you will soon notice huge variations in weight from day to day :? A lot of this weight will come from water stored with the glycogen and this does not reflect changes in body composition. I may weigh myself a few times a week before a workout and again straight after just to make sure I have taken enough water and that's it.

I use a Tanita body composition monitor/scales which has been a great help, yes I know they are not completely accurate (as I believe only to about 4-6% accurate) it shows my b/f to be 5.2% which is more likely to be in the region of about 8-9%, but they are consistent as long as you are consistent with your weigh ins. For instance I can now plot my weight loss and muscle mass on a graph and it shows that I although I am still loosing weight (slowly) I am loosing only a very slight amount of lean tissue i.e. muscle and especially over the last few weeks I have lost only body fat :thumbup:

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PostPosted: Wed Mar 21, 2012 7:33 am 
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Location: Lenart, Slovenia EUROPE
Thank you ACDC!

I will go the same route as you. Weigh myself once a week and cut food on rest days.
I lacked discipline on rest days.... I was craving for food... :?

Edit
Training days nutrition:
Breakfast, around 900 kcal - oatmel, corn and/or rice flakes, 1 banana, raisins, a litlle soy or almond milk, water
lunch, around 700 kcal: rice or pasta
on the ride: banana, corny bars (after 45 min. and every 45 min., depends how long the ride was)
after workout, around 400 kcal: 1-2 bananas, dates, raisins, honey, 2-3 cookies, yam, agave nectar
dinner, around 300 kcal: salad with 50-100 gr. of tuna or 2-3 eggs (one yolk) or mozarella

Rest days: I tried the same as training days, but cut on calories. First mistake was that I had only 500 kcal for breakfast! And the day went up with calories..........

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PostPosted: Wed Mar 21, 2012 5:28 pm 
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Joined: Sun Jan 24, 2010 10:34 pm
Posts: 64
Check out these books, along with some online info they have been a great help to me.

The Complete Guide to Sports Nutrition by Anita Bean

The Feed Zone Cookbook: Fast and Flavorful Food for Athletes by Biju Thomas & Allen Lim

Racing Weight: How to Get Lean for Peak Performance by Matt Fitzgerald

Food for Fitness: Eat Right to Train Right by Chris Carmichael

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PostPosted: Thu Mar 22, 2012 7:28 am 
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Location: Lenart, Slovenia EUROPE
Ok, Thanks! :thumbup:

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PostPosted: Fri Mar 23, 2012 4:50 am 
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Joined: Wed Mar 21, 2012 10:45 pm
Posts: 32
5'9" at 156lbs


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PostPosted: Sat Mar 24, 2012 3:32 am 
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Joined: Sat Mar 24, 2012 3:26 am
Posts: 13
1.75m
56kg


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PostPosted: Sat Mar 24, 2012 9:11 am 
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Location: Lenart, Slovenia EUROPE
Wow, you are like Jani Brajkovic ;)

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PostPosted: Sat Mar 24, 2012 12:06 pm 
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Joined: Sat Jan 21, 2012 6:34 pm
Posts: 189
180cm
75kg
Shall be recording FTP later this week when my first power meter arrives.

Looking to drop 5kg as well as long as I can keep the power up.


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PostPosted: Mon Mar 26, 2012 2:52 pm 
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Joined: Mon Mar 26, 2012 2:45 pm
Posts: 111
Location: Bali, Indonesia
43
174cm
53kg

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PostPosted: Mon Mar 26, 2012 6:24 pm 
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Joined: Thu Jan 27, 2011 9:52 pm
Posts: 363
Location: USA
42
5.8 ft
136 lbs

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PostPosted: Mon Mar 26, 2012 10:58 pm 
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Joined: Tue Aug 09, 2011 2:08 pm
Posts: 16
Location: Dublin, Ireland
29
182cm
75/6 kg

Down from 100kg in total.


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PostPosted: Tue Mar 27, 2012 7:22 am 
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Location: Geeeelong!
Registering just to post in this thread.

Weight Weenie-ism at it finest :lol:

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PostPosted: Tue Mar 27, 2012 9:12 am 
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Joined: Wed Oct 07, 2009 12:25 pm
Posts: 313
Location: Jakarta, Indonesia / The Hague, Holland
44
172cm
69kg
Not the body type for climbing, i know. Any less than this and my wife will divorce me ;)

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Posted: Tue Mar 27, 2012 9:12 am 


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