Sports nutrition- support needed

[LBTC]

breezey...that sounds great! a perfect food day!!

In case anyone cares....yesterday I had:

large bowl of muesli with one sliced banana and about 1 cup of frozen blueberries with one tall glass of watered down juice and lots of vitamins. (at about 7:00 am)

about 2 1/2 cups of salad (coleslaw mix, broccoli coleslaw mix, cucumber, zuchini, canned mushrooms, yellow peppers, red peppers, mixed bean sprouts, broccoli, quinoa, about 2 oz of spicy cooked chicken breast and maybe 1 1/2 tablespoons of honeygarlic/ginger sauce) (at about 11:00 am)

1 slice of banana bread (loaded with nuts, raisins, fruit, and no sugar choc chips)

about 1 cup of scalloped potatoes at 3:00 pm

2 1 hour kickboxing classes

1/2 serving of endurox recovery drink

popcorn with a wee bit o' butter and more hot sauce at about 9:00 pm



Today is not a kickboxing day so....no potatoes mid afternoon, but I will eat my carrots and boiled egg at some point, and probably a banana. lunch will be about the same, but a bit later. dinner will probably be a hearty soup. only exercise today is walk to work and back (1/2 hour each way), dog walks and, if I get through all the cooking I have to do tonight, maybe yoga. Tomorrow is kickboxing x 2 again, so I'll eat much like yesterday.

any comments/ suggestions for making that better?

oh, right, and about 4 cups of herbal tea with nothing in it throughout the day, and about 900ml of water through the 2 kickboxing classes, and a seriously watered down tall glass of juice with the popcorn.

my weight has been virtually steady state, 1 pound lost in 3 months, but my clothes fit better and various body parts are higher as a result of the kickboxing. once riding season is here in full force, that layer of fat will disappear and my muscles will be more clearly defined. expected weight loss should only be in the order of a maximum of 5 pounds over the summer, fat loss should be much more.

Keep going, everybody!! This keeping fit and eating healthy thing is really cool!!

Namaste,
~T~

[trigurl]

I made something yesterday that was good, I cooked some spinach in olive oil and put my egg white and whole egg in and cooked them then put a slice of provolone cheese in and melted it, I like spinach so it was great, I was having a creative moment. Also, I tried Buffalo meat last week, it was pretty good, I didn't find it any less fatty than good hamburger but the taste was better.

Just thought I would share, can we have a forum for this - recipes and good food we tried?

One more thing, when I rode Sunday I got pretty tired after an hour, I had bought some honey sticks and had one with me, I took it and it really helped. If anyone is interested I can give you the email addy for the lady, she has flavored honey too - I like the strawberry flavor. They are convenient to carry, you just bite on the end and the straw opens and you suck it out.

[AutumnBreez]

too much food and not enough exercise?...that is my problem, I am afraid that the couple of pounds gained in the last few days are due to getting in too much food.

[alison_in_oh]

too much food and not enough exercise?...that is my problem, I am afraid that the couple of pounds gained in the last few days are due to getting in too much food.

Don't weigh yourself daily. A pint of water weighs a pound, and you know how your body can retain or shed water! Heck, don't weigh yourself at all. Just keep tabs on how you fit your clothes and get your body composition (fat %) analyzed every few months.

To lose, calories out has to exceed calories in. But everything in moderation, there's a basal level of calories you need to ingest just to function. The amount of food you listed sounds great, just up the output to help take care of it.

[bounceswoosh]

Don't weigh yourself daily. A pint of water weighs a pound, and you know how your body can retain or shed water! Heck, don't weigh yourself at all. Just keep tabs on how you fit your clothes and get your body composition (fat %) analyzed every few months.

To lose, calories out has to exceed calories in. But everything in moderation, there's a basal level of calories you need to ingest just to function. The amount of food you listed sounds great, just up the output to help take care of it.

If you really *must* measure yourself somehow, a better option is a friend weilding a bodyfat caliper. You have to be very careful to use the caliper in the same way in the same place every time, though. I don't think it's possible to effectively use a caliper without a friend's help.

[alison_in_oh]

If you really *must* measure yourself somehow, a better option is a friend weilding a bodyfat caliper. You have to be very careful to use the caliper in the same way in the same place every time, though. I don't think it's possible to effectively use a caliper without a friend's help.

Hence the, "get your body composition (fat %) analyzed every few months.". I'd trust the accuracy best if the calipers were wielded by somebody with experience and applied to three sites. Alternatively, you could get a body fat electrical impedance scale! (We're looking into springing for one -- less accurate than skinfold but easier to do at home!)

[bounceswoosh]

Hence the, "get your body composition (fat %) analyzed every few months.". I'd trust the accuracy best if the calipers were wielded by somebody with experience and applied to three sites. Alternatively, you could get a body fat electrical impedance scale! (We're looking into springing for one -- less accurate than skinfold but easier to do at home!)

Sorry, I somehow completely misread that.

Other points about caliper usage: men and women have different formulae involving different spots on the body. I think there's a seven-site formula as well as a three-site. Also, if you're going to use calipers, measure each spot twice and see if you get the same result. I kind of gave up on the calipers because they're so hard to use well. I wonder if the scale approach is really less accurate than DH weilding the calipers.

[Bike Goddess]

Autumn- I am vegetarian, eat no meat and ride like crazy! I do eat an egg a day with whole wheat toast (1 slice) lots of tea (with milk), have cottage cheese and celery, and fruit for lunch plus home baked cookies (2)and herb tea. For a snack in midmorning I have bits of a scone (about every 2-3 hours) with decaf coffee (has milk and 1/2 and 1/2 in it). Dinner is usually pasta, potatoes, or brown rice, vegies and a huge salad- romaine lettuce, organice cherry tomatoes, avocado (about 1/3 of avocado) with olive oil, vinegar and gorgonzola cheese.

If I am really hungry when I get home from work (7:15PM)I will often have a snack of chips (yes those tortilla chips)in moderation with some cheddar cheese.

I have lost about 30 lbs doing this and riding about 100-150 miles a week.

The other trick is to ride hills, learn to spin, and don't give up! You have to get your metabolism rate to the point where it burns fat at a healthy rate. AND DRINK, EAT, DRINK, EAT! Doesn't have to be huge quantities just has to be food in your body!

I also take multivitamins, calcium supplements, magnesium, etc.

When you return from a ride, watch what you eat. Yes, drinking and eating are essential, but you don't have to overdo it!!

Remember the slogan: Ride to eat and eat to ride!

Good luck, we are all behind you cheering you on!
Nancy