Moderator: Moderator Team
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.
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...
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
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...
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..........
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