Weight loss vs muscle gain

[jenniferh]

I took a break from casual cycling to have 3 kids and now I'm back and to make sure I'm cycling for physical fitness (and fun, of course) I decided to ride the Houston to Austin MS 150 next April. My initial goal is to loose a few pounds and then start getting in shape for the ride.

I was doing pretty good before I got my new road bike loosing about 1lb per week. I got the road bike and increased my rides from 6 to 10mi 4x per week and now I haven't lost a pound in over a month, but I am seeing my legs slim down some.

So, here's my question. From everyone's experience...how long does the "building muscle to power the bike" phase last and when should I expect to start seeing the pounds fall off again?

[Trek420]

Enjoy the bigger engine You'll need strength and power especially if it's hilly 150 mile ride. Muscle uses more calories even when we're just sitting here reading TE. So you may get back to dropping pounds but you certainly will need to shop for smaller jeans even if the weight stays the same for a while

I wouldn't worry about the scale. Just get out and ride. Sounds like you're doing a great job so far.

[PamNY]

Trek420, I just noticed this:

"measure your sit bones Mine; 3.5". "

Made my morning. Thank you for sharing.

[beccaB]

I found that I was eating to compensate for all the calories burned. I didn't gain any, but I didn't find myself losing the 20 either. I had to go on a "diet" and the amount of protein I was eating actually helped with my biking. I was not eating much protein before that. It is kind of a real struggle to get the right sources of lean protein and to eat the healthy starches, but it really makes a difference.

[Catrin]

I am struggling with this right now as well + trying to learn how to fuel properly for the increasing miles I am riding every week.

I just got the book "Nutrition for Cyclists" and am hoping this will help - am also prone to hypoglycemia and have diabetes 2 so all of this is an interesting learning curve.

I keep track of all of my food and exercise via "Lose It", an iPhone app and try to make sure I have at least a 500 calorie deficit on riding days. My HRM tells me the calories I've burned (though one wonders how accurate it is, at least it provides an indication). I've been operating at something like a 3,200 calorie deficit per week for months now, and my weight loss has slowed to a turtle's pace, perhaps slower.

My trainer has really been hitting hard with strength training so I can only assume that I am seeing the effects of increasing muscle.... I think that I need to start eating for endurance rather than solely weight loss...

[KnottedYet]

If you operate at a deficit for too long, your body goes into "famine mode." It will find sneaky ways to save calories to keep it going until after the famine ends.

It frustrates the heck out of people, but it's a survival mechanism that I'm sure has kept human beings from going extinct several times.

[Catrin]

If you operate at a deficit for too long, your body goes into "famine mode." It will find sneaky ways to save calories to keep it going until after the famine ends.

It frustrates the heck out of people, but it's a survival mechanism that I'm sure has kept human beings from going extinct several times.

Good point, and I've had this happen before. A nutritionist helped me set up my current "diet" but I am thinking that 1,500 calories just isn't enough for me at my current activity level. I am NOT hungry, but a high-protein diet does help with hunger pangs...

[BleeckerSt_Girl]

You can be totally out of shape and weigh X number of pounds and look like a blob of pizza dough....OR you can be fit and in shape from riding your bike and actually weigh exactly the same but have a great looking athletic body.

I weigh the same as I did 5 years ago but my body shape looks nicer.
Don't worry so much about the pounds, concentrate more on getting into better condition....the changing shape will start happening all by itself over time. If you keep riding your bike or doing various exercise frequently, one day you'll look in the mirror and say "wow, is that me?"

Be sure to fuel your body properly when exercising. Read up on that a bit if you're not sure. The goal is to get healthier, not to get sick.

[Trek420]

You can be totally out of shape and weigh X number of pounds and look like a blob of pizza dough....OR you can be fit and in shape from riding your bike and actually weigh exactly the same but have a great looking athletic body.

+1 :

Few people want "diet advice" from the chubby cyclist but I'm gonna give my .02 anyway. Your body is a lean mean MS fighting machine you need fuel to do that.

You would not put junky fuel in an Indy race car and expect it to perform. Your body's no different. So if you're eating junk, stop. If you're already eating good quality foods great! Keep going.

The thing I did in training that took me from size 20 relaxed fit jeans with elastic to size 12 (besides ride lots) was "eat food made from food". If I don't recognize the ingredients, can't pronounce it, I don't eat it. I dropped a lot of inches in that time and weigh nearly the same.

In general if I've seen it on TV or worse on a Super Bowl ad it's probably not good for me. I'm not a vegan or even vegetarian, I eat a variety of foods. I just try to eat food that's made from food.

When it comes to the post ride meal you do need to eat after a workout. You can find what fuels you both physically and emotionally (as in "that was tough. I deserve a big treat").

Lots of good info and tips right here on TE

[HipGnosis6]

You would not put junky fuel in an Indy race car and expect it to perform. Your body's no different. So if you're eating junk, stop. If you're already eating good quality foods great! Keep going.

The thing I did in training that took me from size 20 relaxed fit jeans with elastic to size 12 (besides ride lots) was "eat food made from food". If I don't recognize the ingredients, can't pronounce it, I don't eat it. I dropped a lot of inches in that time and weigh nearly the same.

In general if I've seen it on TV or worse on a Super Bowl ad it's probably not good for me. I'm not a vegan or even vegetarian, I eat a variety of foods. I just try to eat food that's made from food.

When it comes to the post ride meal you do need to eat after a workout. You can find what fuels you both physically and emotionally (as in "that was tough. I deserve a big treat").

This.

On the same vein - when I was in college, I got boxing scholarships. I was in wildly good shape, though still had a comfortable layer of insulation - and weighed over 200 pounds. I watched the other girls choke down nasty chemical based protein powders and weird bars. I ate smoothies I made myself made out of nonfat yogurt, fruit, and fresh raw eggs. It didn't inhibit my ability to build strong, lean muscle one little bit, and I was eating FOOD.

Most foods are perishable. Stay out of the center of the grocery store, where everything is canned, chemically stabilized, and processed beyond recognition. Instead shop the perimeter, where you'll find produce, dairy, and fresh meats.

[redrhodie]

So, here's my question. From everyone's experience...how long does the "building muscle to power the bike" phase last and when should I expect to start seeing the pounds fall off again?

I think it's pretty normal to "gain" weight when you first start riding. I put gain in quotes, because it's probably just water weight that you're gaining. I think your muscles are retaining fluid for repair, and that's probably what you're seeing on the scale. Test my theory by weighing yourself after a couple of rest days. I'm curious to see if there's a difference.

[marni]

3,200 calorie deficit soundss a bit like maybe something is not right with the app. I am 5'4" and weigh 140 pounds- which is still a bit heavy, but if I ride full out as hard and fast as I can which is an average of 20 mph, I burn about 450 calories according to my body monitor which figures calorie burn by heart rate, respiration, sweat rate, body temperature and ambient air temperature which means that if I ride 4 hours I still am within my alloted burn on 2000 calories. In order to build a deficit of 500 calories or burn 2500 calories, my 2000 daily allotment plus a 500 deficit I have to ride 6 hours full out. Now admitedly, I have the metabolism of a sloth, but I do wonder about monitors that are based only on heart rate since Ican pop my heart rate by doing squats.

It's all very confusing, and somewhat depressing since the maintainance of a body weight without losing muscle tone unless you ride or exercise on a daily basis gets harder and harder as you age.

Just some random thoughts.

marni

[Dogmama]

+1 :

You would not put junky fuel in an Indy race car and expect it to perform. Your body's no different. So if you're eating junk, stop. If you're already eating good quality foods great! Keep going.

The thing I did in training that took me from size 20 relaxed fit jeans with elastic to size 12 (besides ride lots) was "eat food made from food". If I don't recognize the ingredients, can't pronounce it, I don't eat it. I dropped a lot of inches in that time and weigh nearly the same.

I wonder how much of our current obesity epidemic is caused by chemically altered junk foods. Would not be surprised if the future research finds truth here. Remember when margarine was supposed to be healthier than butter & transfat was just a word?

BUT (as she digs out her beads & sandals from the '60's) there is a big business in promoting fruity pebbles, top ramen, and other foods that will last beyond Keith Richards & roaches. Sadly, many families are looking for cheap foods that will fill them up quickly.

Food preparation takes planning & time. Fruity pebbles are easy.

[Catrin]

3,200 calorie deficit soundss a bit like maybe something is not right with the app.

I work out a lot outside of cycling - so this actually does make sense. I ride 3-4 days a week, plus do spinning class once or twice a week, and also do some pretty heavy strength training 2-3 times a week. I burn the calories and am currently on a 1,500 calorie diet - so it isn't hard to build that deficit. That is why I am re-thinking my approach as I do more endurance training on the bike and so forth.

My weight is stuck at 138 - but considering that at the end of September I weighed 179 - I am NOT complaining!

[Trek420]

I wonder how much of our current obesity epidemic is caused by chemically altered junk foods. Would not be surprised if the future research finds truth here. Remember when margarine was supposed to be healthier than butter & transfat was just a word?

BUT (as she digs out her beads & sandals from the '60's) there is a big business in promoting fruity pebbles, top ramen, and other foods that will last beyond Keith Richards & roaches. Sadly, many families are looking for cheap foods that will fill them up quickly.

Food preparation takes planning & time. Fruity pebbles are easy.

+1, well said. (as she drinks camomile tea from the mug made by her commune along with a plate tofu scramble).

We're all paying a high cost to cheap fast food. Poor communities particularly are hit hardest with a triple whammy of all the impacts of obesity, lack of access to "real food" as well as open space to exercise and bike. I'm glad to see many organizing to bring in farm markets, even community gardens in.

It's not hard to make cheap, fast, delicious meals from real food. I'm no sociologist, I used to be souse chef. I didn't go to culinary school as all of my coworkers did. If I know anything about cooking I learned from my parents just being in the kitchen with them (yes, Dad cooked too).

One thing is people lack the basic knowledge of food prep. I'm not saying "it's the break down of the family! Aaaaaaaaaargh!!! Run away, run away " I feel we're not getting those "kitchen lessons" from cooking with family and friends.

Guests in the cafe I worked in hung around/over the counter fascinated, amazed, astounded even ... as I'd dice tomatoes, peppers, prepped a pineapple ...

It was nice to be so admired but a little sad. I felt like saying "people, it's not rocket science, it's food prep. You can do this. Get a knife and fruits and or vegetables. Just put food on your family "

But fruity pebbles have a budget for: ads on TV, to be placed strategically in the supermarket (at eye level for you, or slightly lower for your kids to hound you "Mommy, I want this")**, designers for splashy packaging ....

Fresh berries do not. They have us.

** that's why one trick when in a supermarket is to bring a list, shop the edges first and get your produce, then when in the middle look UP. Often the healthier, less heavily advertised brands are above eye level.