Carmichael's new book on nutrition

HellonWheels

Is anyone getting a copy? I put in a request for a copy before it was published, via Amazon. From all I have read about it, he wrote it partly as an antidote to the confusion lowcarb diets have generated even amongst athletic ppl, esp. cyclists.


Sounds like a great book to have, and I know it will help me for one, because you dont just have this knowledge come to you you have to find it somewhere!

__________________
"He who conquers himself is the mightiest warrior"--Confucius

kgruscho

haven't gotten a copy yet, but it sounds like a good book, except that the tendency with carmichael is that he gives enough info to convince you that his program is good but not always enough to actually do it yourself without hiring his coaching staff.

ric_stern/RST

please feel free to fire your nutrition queries to me, happy to answer them here for free!

ric

__________________
http://www.cyclecoach.com

HellonWheels

>>>

I'd like to run down my situation, and ask you what I should be eating. I used to eat just a little before my morning workout, then began bonking, so I eat more now and the problem went away. But anyway...


Five mornings per week I do 75 mins on my recumbent stationary bike....three 25 min workouts, with a few mins apart. Depending on resistance, I do anywhere from 20 mph to 24 mph.


I do strength training for 30 mins on the other two days of the week.

About 30 mins before each bike workout, I have a Powerbar Harvest with water. Then 50 mins into the workout, I eat something light (whole wheat crackers, lowfat Swiss cheese, fruit), then do the last workout, then eat again, more this time.

And on weekends, I ride my regular bikes for about 2 hours or so usually.

I'm a 44 year old woman btw. Any advice nutritionally or otherwise? BTW I am on a lower fat/high complex carb diet for health reasons (to prevent Irritable Bowel Syndrome attacks which are caused by fatty foods and eating too-large meals...I have to eat several smaller meals daily, spaced 3 hrs or so apart.)

__________________
"He who conquers himself is the mightiest warrior"--Confucius

silverbullet84

Recommendations all depend on your fitness goals. I am a personal trainer by trade, and commend you on such a streuous workout schedule. The first thing you need to ask: Am I getting the results I want on my current regiment?? The answer to this will determine if any changes are needed. Second, you need variety in your workouts. If you have been performing 75 minute workouts on the bike 5 days a week for at least 4 weeks, the odds are that your body has adapted to this, and your improvement has plateaued(sp?). In addition, what type of exercises are you performing during you weight training?? Sets, reps, how much weight, etc.--these are all important.

Your priorities should be: 1. Rest--if you do not allow your body to recover properly, you are severely limiting improvement. 2. Diet--If you are currently on a specialized diet, I would be reluctant to make significant changes right away. It may be easier to adjust your physical exertion at this point. 3. Exercise--variety is key here to continue making progress. Change your repetition, weight, rest between sets, etc, and try some interval training while on the bike.

HellonWheels

>>>


I've been doing this routine for three years now, ever since I first decided to return to an active lifestyle (I had been an amateur runner and cyclist in my teens/early 20s). After I got married/had kids, I put on a TREMENDOUS amt of weight, most of which is now gone due to the workout routine I've been doing the last 3 years (I went from 305 lbs to 145 lbs currently.) I wasnt trying to lose weight, just FEEL more energetic. I think that as long as I FEEL good, I'm doing okay....and I'm so into the exercise bike that I dont even want to do anything else.

As for the weights, I dont do much, just bicep curls (10 reps on each arm, then a brief rest, then 10 reps more on each arm, with a 15 lbs dumbell.) I have this thing about wanting bigger biceps (shrug.) I should prob do more in the weights area, but have little room to really work out in this house.
At this point the main reason I do the morning recumbent bike is to stay limber so I can do my weekend bike rides. Also, it staves off boredom (long story)! I rest basically (from the recumbent anyway) on weekends, but hate it because I feel aimless with nothing to do. Once I develop a routine I get antsy and depressed if it changes.

__________________
"He who conquers himself is the mightiest warrior"--Confucius

silverbullet84

That is outstanding. The fact that you were able to lose 160 lbs is incredible. You literally lost the weight of another person.

I wasn't trying to do anything other than provide some tips to make sure that you were progressing in your workouts. If you are happy with where you are at, by all means continue to do what you are doing. It has obviously worked for you. As far as the weekends go, is there any activity that you've always wanted to do that you could not when you were 305, but can physically handle now that you are lighter (ie:hiking, climbing, volleyball, etc.)? These are things you could do on weekends to make you feel better than aimless.

HellonWheels

>>>

Thanks. Actually the only thing I really want to do on weekends is ride my bikes (my outdoor ones, not recumbent). Thing is, I have three little kids and if my husband has to go somewhere on the weekend I have to stay here with the kids. I don't drive a car and we're in the burbs now so...I try to make sure he doesn't make plans for the weekend so I CAN go out and ride all day.

I used to love running when I was younger (and an amateur runner), but I developed a knee injury back then and my dr at the time said to switch to cycling to take pressure off the knee. That's how I got into cycling years ago. Bottom line, I just want to ride my bike (s)...the freedom they give me is incredible!

__________________
"He who conquers himself is the mightiest warrior"--Confucius

ric_stern/RST

Firstly, absolutely massive congrats on your weight loss. that's an incredible amount to loose, and you should be very happy.

obviously, your current plan is working and i'd be loathe to change that, especially, as i'm not acutely aware of the issues of IBS. I too recommend a low-fat/high carb diet.

my initial thought is the timing of your breakfast - however, i'm not sure if it's done like this because of your IBS or your routine. as an example, i eat about 2 - 3 hrs prior to exercise, e.g., toast, cereals, etc. and then train. i couldn't imagine eating crackers and cheese in the middle of training (as for me that would cause GI distress). Have you thought about eating your food prior to training (>1-hr before) and just having some fluids while exercising? I'm not sure how this may affect your IBS?

ric

__________________
http://www.cyclecoach.com

tomUK

Ric -

Your advice on pre-ride nutrition would be interesting;

If I were to go out and complete a ride that required 1500 calories then how many calories should I eat prior to getting on the bike? How soon before riding should I take this in? Also, I know it is a waste to eat more than 240 calories/hour, however, how soon should you start taking in this energy? after 1 hour being on the bike or literally as soon as you get on the bike.

As a side issue I would like to know how the riders of the TDF cope. An average flat stage takes 4000 calories while a mountain stage can require 7000 calories. Assuming you pack in 240 calories for 6 hours - 1440 calories and eat a breakfast of 1500, then you are still way short. How do they manage such?

Food for thought...

ric_stern/RST

i assume you actually mean 1500 kj (measured by a power meter)? so, that's what a 2 - 3 hr ride for you?

i'd eat 100 g of CHO prior to training (maybe 2 hrs before), then consume ~ 50 g/hr CHO generally of sports fluid





i start about 15 - 30-mins after beginning training.



don't they get dinner and snacks after the race!!?

they also consume more than 60 g/hr CHO. Saris et al., 91 (i think from memory) showed they consumed ~ 90 g/hr CHO

ric



Food for thought...[/QUOTE]

__________________
http://www.cyclecoach.com

HellonWheels

>>>

Thanks for the good words, much appreciated.


I usually begin my workout at 5:30 AM so I can't eat any earlier than 5 AM....I need to do my workout that early because of things I need to get done around here (I like to do it before kids wake up, too).


I drink some water while working out (about 32 ounces), The only reason I eat anything after the 2nd segment of the workout is because I find I get lightheaded/dizzy if I dont, partway through that last workout....probably low blood sugar or not eating enough carbs to do the whole thing.

As for the IBS, its a GI problem aggravated by fatty foods (small amts are okay but not normal to large portions)....its also aggravated by eating too much food in one sitting (hence, my need to divide three meals into 5 or so smaller ones, evenly spaced.) I also need a higher than normal fiber and complex carb intake, because it helps prevent IBS as well. In fact after a really bad IBS attack (which can last for hours, diahhrea/vomiting, severe (and I do mean severe) stomach pains), whole wheat bread, cooked oats and yogurt are the only foods that soothe the GI tract (fortunately have not had a real attack in 3 years!)

__________________
"He who conquers himself is the mightiest warrior"--Confucius

ric_stern/RST

ahh yes... i can quite see the reason why you don't want to get up at ~ 3:30 am...

what i would suggest in such a situation is to use a sports drink pre exercise with about 40 g of carbohydrate in.





use a sports drink throughout the exercise period, making sure it's ~ 6% solution of carbohydrates and electrolytes and start to sip on it after about 10-mins




out of curiousity, have you thought of eating mainly veggie? as a veggie myself, i find consume large quantities of complex carbs and fibre (i'm not asking you to go veggie - unless you want to)

ric

__________________
http://www.cyclecoach.com

HellonWheels

>>>

Actually I'm in the process of going lacto vegetarian right now...I was actually a vegetarian years ago (for ethical reasons only), but did it all wrong nutritionally: filled up on pizza, fries, etc because I didnt know what to replace the meat with, and gained massive amts of weight. Now I'm doing it the RIGHT way (and now I'm doing it for health as well as ethical reasons, smarter idea

Thanks for the tip on liquid carb drinks...my son actually said something a little similar, he suggested grape juice since its higher in carbs than Powerbar and enters the bloodstream quicker.

__________________
"He who conquers himself is the mightiest warrior"--Confucius