Disturbed275's Group - FULL!! (Page 17)

I have a yoga DVD at home I bought a few weeks ago, I will give that a try tonight.  I have heard good things about yoga.

I do have tight hips too . . . so Yoga can't hurt

I like that, yoga is good stuff.

Also, it wouldn't hurt to go to a different running store and get their opinion. Not all shoes are created equal.

DVDs are good, but a few classes to learn the basics really helps.  Good yoga instructors make sure you have good form, and can give advice for specific challenges.  To me yoga is like the dessert and my workout are meals.  Look at it like pampering you body after you put through all that stuff.  Namaste

Edited by Jacklcm 2010-01-27 7:51 PM

I like that analogy.  I will have to use that in the future.

I know this is a bad tease as my camera is at work but...

Just got done at my fitting today on the new Planet X Stealth. A MASSIVE 14cm of drop!!!! And comfortable! That's the big thing. I'm extremely excited. Can't wait for the long ride Saturday to see if I'm kidding myself at being able to hold that position. (30 minutes and no indications of pain tonight.)

We expect pictures tonight.  No snow in your forcast this weekend?

yeah... likely a whole lot of snow really... Tomorrow at noon it seems.

Check ebay too, or maybe a local bike shop may have a used one . . .  fluid is probably best.  Good luck

WHOA .  .  . 41 miles on the bike tonight!!!

Felt awesome, and certainly a pick me up after crappy workout day on Tuesday!!!!

Was only gonna do 40, but after a 4 mile uphill, who the heck is not going to take advantage of at least a little downhill.  If any has a computrainer, Steelhead is a great course to work on low HR is a little hill work.  Not too hard and a great endurance building course.

Does anyone ever just feel like dancing or jumping around when you have a really great workout???  Had my dogs howling I was so excited.

Oh, yeh, may have picks tomorrow of the shephard puppy.  Mom is going to look at him.

I love my kurt kinetic (well as much as I can love a trainer).  It's easy to set up, reliable, and fairly quiet.

Heck of a workout!  Doesn't it feel great when everything clicks?

Quiet, Donkey.  The off season training doesn't tire me out quite like in season training does

pics of the Planet X up in tri talk!

Going on that maiden voyage today... although it'll be on the trainer as I can't get out of my driveway... stupid ice.

Sounds exciting Chris. Hope you enjoy it. I know you'll have time to get it done with the weather pulling in. We got 2 inches now and heading for a about a foot. I heading out for a run in a little bit.

I looking for some input on nutrition from our group. I've lost over 20 lbs since last year with a combination of increase training and better nutrition. My goal is to lose about 10 more lbs. (goal 180 lbs for 5'10" old dude) mainly to improve performance.

On the nutrition front I've focused on more health snacking and meals. Last two weeks I've ramped up on health food and less salt. I'm seeing some results, but I'm looking for feedback as I continue to look for ways to improve my training nutrition. Here is my general meal plan that I got from Dr. Oz that I use:

Breakfast : oatmeal (with a little honey and cranberries or banana), protein shake
Snack#1 : dates with handful of almonds
Lunch : salad with protein (meat or pb sandwich)
Snack #2 : lowfat yogurt or piece of fruit
Dinner: meat, grain, veggie
Snack #3: grain crackers or small piece of high coca chocolate.On my longer workouts > 1 hour I use hammer gel instead of the snacks.

One day a week I usually cheat but keep portions small.

One of the challenges is keeping protein up without using protein shakes.

Edited by Jacklcm 2010-01-30 3:00 PM

Congrats Jack on moving to more healthy foods.  It sounds like you are headed in a positive direction.

Two thoughts...I'm wondering if you are eating enough?   I know that sounds crazy, but for a guy, if you are limiting yourself to what you list, unless you are eating massive quantities of these foods at each serving, you may not be getting enough calories to support safe weight loss.  What happens metabolically when we eat too few calories is that our bodies go into starvation mode, and we essentially hang on to every calorie for self preservation.  Your weight loss stalls.

The other thought is the exact opposite--you may actually be eating way more than you think you are.  A couple of years ago I had about 15 pounds to lose.  I did a lot of research about how to lose that weight as safely and as quickly as possible.  I kept tripping across the notion that keeping a food log is key to effective weight loss.  It doesn't have to be elaborate where you count calories and/or track nutrients (although that is highly effective).  It can be as simple as keeping a list of everything you put in your mouth--everything--for a week or so.  It's very revealing.  Maintaining a healthy weight is all about awareness, and seeing that you just popped another "fun size" chocolate in your mouth for the third time in the day is an eye-opener.

Not sure if you are into reading about nutrition, but if you are, I would highly recommend a book called "Sports Nutrition for Endurance Athletes" by Monique Ryan.  The first part of the book focuses on explaining the basics of nutrition in a non-scientific way that makes good sense.  The second part of the book is the best part--it goes into detail on the specific nutritional challenges of endurance athletes, sport by sport, and makes recommendations on how to support that particular athletic endeavor, sport by sport.  There are chapters for triathletes, cyclists, runners, rowers, you name it.  Good stuff!

Good luck and keep us posted on your progress.

Checked out the pics on that thread.  Very sweet.  Can't wait for the workout report from your maiden voyage.

I now remember why I moved that felt saddle off of my felt in the first place!

Endurance ride went pretty well other than that... gotta do something about that saddle though!!!

Thanks.  I logged everything I ate  for about two weeks using the BT site.  It help me find some of those hidden calories and also how some of my meals and snacks were too large.  I think I'm getting close to optimum losing about 1 lbs per week, but more research would be good.  I going to look into the book you suggested since I'm convinced this is one of the most important areas of my training that I spend the least amount of time researching.

Kcal for an inactive 180lb man (15x180=2700) to maintain weight. You are at 190 now so gains (err...losses) would still come at just 2700kcal, albeit slowly. Taking into account activities, I think 2700 - 3000 a day is safe on workout days, and 2400-2800 on rest days, although that is a a rough guide. (in all ways)

Re-vamped meals (again, in my opinion)
Breakfast - 1/2 cup oats w/skim milk, banana, 2 eggs whole, and some more whites if you want to boost the protein.
snack 1 - walnuts (contain omega's that almond's don't) dates/raisins/fruit
Lunch - Lean Meat, Whole Grain, Veggie/Fruit
snack 2 - Greek Yogurt w/some honey, fruit and beef jerkey/nuts
Dinner - Large Salad loaded with Veggies, Olive Oil & Vinegar if you can take it, light dressings if not, Grilled Chicken or Fish
Snack 3 - Protein Shake (casein if possible), Cottage Cheese, pop corn (plain made at home) or plain rice cakes

Try to make sure the cheat meal has some redeeming qualities, cut off anything you don't "need" to keep it tasty (if it's pancakes... light syrup, if it's a hamburger, mustard instead of mayo... little things can add up)

What you posted isn't *bad* but the timing on some of the meals needed changed. When losing weight especially, Carbs early, then drop off to almost nil before bedtime. Remember, Breakfast like a king, Lunch like a peasant and dinner like a pauper. Also, with the above you shouldn't have any problem with considerable protein without resorting to shakes.

Way to go so far, 10 more lbs will be gone before you know it.

Great input. Going to give it a try.