Metabolic Testing

[Catrin]

Started today with no breakfast or coffee & hooked up to a New Leaf resting metabolic rate machine. This was after the "bod pod" visit a couple of weeks ago, all of this will culminate with a visit to a nutritionist Friday morning. Interesting process and I must say that my first cup of coffee this morning was pretty incredible. Not that I am addicted or anything. After all, caffeine is a vitamin :)

There were some numbers on the report that the person who did the test left for my nutritionist to explain. There were two numbers, one for fat % and another for carb %. That means one of two things - either my body burns more fat than carbs for energy, or the recommendation is to consume more fat to carbs for energy.

I've also lost 3 pounds in 3 weeks, and that is too much at my current weight - especially after having been on a plateau for so many months.. I want to lose body fat, not muscle...I still won't change anything until I meet with the sports nutritionist

[Catrin]

I just returned from my nutritionist appointment and she slapped my wrists :) Seriously, she said my diet is solid, I just have to have more calories :eek: Ok, I knew that but still... She also said to avoid the scales for a time and to give my body 6 weeks to adjust to having more calories to work with.

As far as the breakdown is concerned, she did raise my fat percentage a bit, protein staying about where it is, lowered carbs slightly. The real change was raising my caloric intake from 1350 to 1600-1800 on non-exercise days to 2,000 on exercise days (outside of really long ride days). She said this approach keeps me from having to figure out what to do with the exercise calories, and she approves my approach of not counting what I consume on the bike and after a really long ride.

So we will see. I've a bod-pod session again in about 5 weeks so hopefully I will see decreased body fat levels by then...

[indysteel]

Does that mean you can eat a bit more ice cream? :D

Just kidding. Sounds like a very helpful process. I'm looking forward to hearing whether the adjustment helps.

[Becky]

The real change was raising my caloric intake from 1350 to 1600-1800 on non-exercise days to 2,000 on exercise days (outside of really long ride days). She said this approach keeps me from having to figure out what to do with the exercise calories, and she approves my approach of not counting what I consume on the bike and after a really long ride.

Can you expand upon this a bit, particularly the bit about not counting on-bike and post-bike calories? Thanks!

[Catrin]

Does that mean you can eat a bit more ice cream? :D

Just kidding. Sounds like a very helpful process. I'm looking forward to hearing whether the adjustment helps.

It sounds like more Greek food to me ;)

I've been told this before by sports nutritionists, but was scared off whenever I immediately gained weight :eek: She did get me to promise to try this for 6 weeks to allow my body a chance to adjust to having more fuel... We will see if this helps me with my body fat percentage - it should. It stands to reason if my body finally has enough fuel for my activity level that it should become more willing to burn body fat. Thankfully this particular sports nutritionist also counsels diabetics so that helps my confidence level.


Can you expand upon this a bit, particularly the bit about not counting on-bike and post-bike calories? Thanks!

Becky, I've been on a quite strict diet for several years now, and it was stricter at one time. As someone who did have type 2 diabetes I always struggled with what to do with my calories on long ride days - I've been known to burn well over 2,000 calories on the bike or more (though not recently) and I came up with an approach that worked well to fuel me on the bike on those really long efforts without bonking, and of course there is a need for significant post-ride fueling as well.

I DO actually track these calories as well, but they don't enter into my daily allotment. They get burned too quickly to have time to become fat anyway :) I have always had problems with low blood sugar as well, outside of the diabetes, and this approach has seemed to take care of the problem. I still struggle with getting enough on the bike for my long rides - but I suspect this is always a moving target.

Does this help? I don't do much different for rides <1.5 hours.

[Becky]

Becky, I've been on a quite strict diet for several years now, and it was stricter at one time. As someone who did have type 2 diabetes I always struggled with what to do with my calories on long ride days - I've been known to burn well over 2,000 calories on the bike or more (though not recently) and I came up with an approach that worked well to fuel me on the bike on those really long efforts without bonking, and of course there is a need for significant post-ride fueling as well.

I DO actually track these calories as well, but they don't enter into my daily allotment. They get burned too quickly to have time to become fat anyway :) I have always had problems with low blood sugar as well, outside of the diabetes, and this approach has seemed to take care of the problem. I still struggle with getting enough on the bike for my long rides - but I suspect this is always a moving target.

Does this help? I don't do much different for rides <1.5 hours.

That makes sense to me. So, in effect, you're eating your exercise calories?

I've recently switched gears to weight loss mode, after years of being happy to maintain, and I'm interested to hear what others are doing and finding success with.

Thanks for the explanation :)

[Crankin]

Although I don't have the diabetes part, I am glad to hear that this confirms what I have been doing recently. I suspect my caloric input might be a little higher than yours (I am loathe to measure and track it), since I've cut down my portion sizes a little, upped the fat and veggies, and cut down the carbs a bit, I feel better and stronger.

[Catrin]

Tracking and measuring is the only way that I can stay half-way honest with myself where this is concerned. Otherwise I become the Queen of De' Nial :o

Becky, I also "eat" those calories that I consume in the first hour after a really big bike ride. The nutritionist today set me up with a target calorie number to shoot for on regular exercise days so I don't even have to think about "net" calories. Really long ride days don't come that often so didn't enter into our equation. She did approve of that approach however.

At least she strongly approved of my hearty breakfast approach! I wondered if she would think that a bit much but she said it was spot-on as my largest meal of the day. I've noted that some here have started adding veggies to the mix, I might have to eventually try that.