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pfm Health Club

Discussion in 'off topic' started by Whaleblue, Sep 6, 2018.

  1. crimsondonkey

    crimsondonkey pfm Member

    I'm going to be tough here. There's no real reason to postpone progress, or delay until a certain set of conditions are met. If you've plateaued a little, then switch things a little - I'm keen for you to be making small changes to the 5 of your 5:2. Slightly smaller portions, being a bit more disciplined in-between meals, replacing some of your calorie dense food with green vegetables are all ideas, just pick one.

    All meant with kindness and best intentions.
     
    blossomchris, HarryB and Mr Cat like this.
  2. Whaleblue

    Whaleblue Southbound

    Thanks CD, received as intended!
     
  3. Mullardman

    Mullardman Moderately extreme...

    Two weeks of all inclusive booze and food. Only one brief episode of the 'Montezuma's' quickly sorted with Loperamide and I still got home under 14 st. 13St 11 1/2lbs to be exact. Result!!
     
    Mr Cat, HarryB and crimsondonkey like this.
  4. HarryB

    HarryB pfm Member

    At last. Job done. 69.6kg today. That's 13kg of lard gone the journey. When I started about six months ago I though getting under 75kg would be tough. It has been but it's actually been getting easier in terms of what to eat/not eat. It's now become normal not to eat bad things for 90% of the time. The other 10% I'll do what I want.

    I think I'm officially a proper skinny cyclist now. Thanks to CD for the help and advice.
     
    Whaleblue and crimsondonkey like this.
  5. crimsondonkey

    crimsondonkey pfm Member

    Well done. Its always what you learn that is the most valuable.
     
  6. blossomchris

    blossomchris I feel better than James Brown

    The bizarre bit is after serving smaller portions, sometimes I cannot manage to finish the meal

    Bloss
     
  7. crimsondonkey

    crimsondonkey pfm Member

  8. JTC

    JTC PFM Villager...

    Yesterday I kicked the ‘revised health plan’ off. Because the battery had died on the scales (honest, guv!) I had to guess my weight, but last I weighed myself it was around 84Kg and it’s fairly stable so I’ve assumed 85Kg. I used to measure and record each meal quite accurately into MyFitnessPal, but at some point stopped doing that and started guessing - a mistake.

    I’ve a fairly sedentary lifestyle *except* for my running, which - at upwards of 40 miles per week - will have a big impact on calorific needs. However, my ecosystem of health devices - Fitbit, Garmin - and their respective apps all seem to play along fairly nicely and those additional calories get added to my daily allowance. My ‘baseline’ (maintenance) intake, it seems, is 2220 KCal/day, which seems reasonable but doesn’t go a long way when you enjoy your rice and pasta as I do. The danger faced is that eating beyond that number makes assumptions about the actual energy expenditure of my running, which is not an exact science. But, a 7 mile easy run (in just over an hour) seems to burn about 700 KCal, so over the course of the day I ate around 3000 KCal.

    I’ve decided not to focus on losing weight at present, as with two marathons to run within the next two months losing weight could dramatically impact my performance (though that’s nothing spectacular). So, maintenance, erring on just a little under (net) seems to be the way to go. A change of job has also robbed me of around 10k additional steps-per-day of walking (due to driving now) so I’m resolved to also go for more walks. And I’m doing 10 push-ups per day, plus two light weight-lifting sessions per week.

    All that said, I do need now to look at what I am eating, not just how much energy it provides - I need nutritional balance as well as elevated electrolyte intake - but this is a big positive first step into joining the dots on my holistic health goals...
     
    crimsondonkey likes this.
  9. crimsondonkey

    crimsondonkey pfm Member

    Yep, this is a common mistake that the modern apps can lull you into.

    To be absolutely honest with you I would not add the calorie allowance of exercise at all - for all the efficiency reasons I've bored HarryB with, it will be a gross over estimate. If you did a 7 mile run I'd allow about 150-200 calories max, and I'd make that protein biased, something like a shake or a high protein yoghurt with about 15g of protein for 140 cals. Also I'd only eat moderate amounts of carbs on your training/ running days.

    Weight loss would improve your performance, not damage it. You only need to carb load in the 24-36 hrs prior to your race.
     
  10. JTC

    JTC PFM Villager...

    I hear what you’re saying but 200 KCal for a 7-mile run seems too little. I just walked 5K or so and that was about 300KCal (though some of that will clearly be the baseline energy during hour or so I spent doing it). I’ve tried training to a deficit (as reported by MFP) and I get incredibly sluggish and tired when I do. I doubt I would function so well if I cut back that much, though equally I’m trying not to eat my way through all the ‘earned’ allowance either- some kind of happy medium is probably best. I should try to find those efficiency reasons you mention, do you know on what page they are?

    Edit: all of this being said, I’m game to try it as an experiment and see how I go. I’m just wondering how I might survive a day on 2220 KCal and still train properly. I’ve had bran flakes and a lunch of noodles today, plus (I admit) two biscuits. That leaves me about 1100 KCal between now and bedtime, if I don’t use any of my ‘earnings’. I’m gonna be hungry :)
     
  11. Mr Cat

    Mr Cat Owner

    when I run on the treadmill - I tend to burn ~100KCal per 1km (given my weight, age and speed)...and I tend to do between 3-5km..
     
  12. crimsondonkey

    crimsondonkey pfm Member

    But do you really? Your app or running machine may say so but I very much doubt it.
     
    HarryB likes this.
  13. Mr Cat

    Mr Cat Owner

    who knows, but it's the only info I have is the info I insert into the treadmill (I don't own a smart phone).. :)
     
  14. crimsondonkey

    crimsondonkey pfm Member

    Remind me how tall you are, how much you weigh, and your age?
     
  15. JTC

    JTC PFM Villager...

    6’0, 85Kg, 45
     
  16. HarryB

    HarryB pfm Member

    Indeed. And I've learnt a lot about my own body as well as disciplining myself to consider what I eat instead of just shoving it in my gob thinking "I'll burn those calories off later"

    The best thing I've learnt (although I actually knew it from pro cycling but didn't think it applied to me) is that dropping weight (fat) can hugely enhance cycling performance.

    I wanted to lose weight in order to get better on the bike. At almost 63 that's a tough ask. But the last time I was going this well was 2012. I'm happy with that
     
    crimsondonkey likes this.
  17. ks.234

    ks.234 pfm Member

    Never eat standing up.

    It’s hard, but avoiding slipping that extra bit of cheese or whatever in your mouth when making a sandwich or cooking can make a difference.
     
  18. seagull

    seagull Seabird flavour member

    Weight still going down slowly, 14st 9lbs.

    The warm weather sent me rifling through my drawers for my shorts. I have put several pairs away in storage as they were too big. \o/
     
    crimsondonkey likes this.
  19. Dozey

    Dozey Air guitar member

    Just been shown how to do "skin the cat" on gymnastic rings. Not as difficult as it looks, and lots of fun!
     
    crimsondonkey likes this.
  20. crimsondonkey

    crimsondonkey pfm Member

    Straddle planche and iron cross next then! (ex competitive gymnast here...)
     

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