I am right now 5’11", 193 and do a 5-hour HIM. For the upcoming season I am hoping to go 4:30, and a significant part of that is going to be losing about 10-15 lbs. I eat a very very healthy diet - no sugar (except from fruit), fried food or starch and no more than 2-3 beers a month. I make sure to get 200+ grams of protein daily, mostly from chicken, whey and soy milk. I have read in a few places that
dairy can actually facilitate weight loss - anyone have experience with
this? I love soy milk but I am thinking of swapping it out for regular
milk and maybe starting to snack on yogurt as well. Obviously weight
loss is about calories in vs calories out, but does anyone know if a
diet higher in dairy helps to better regulate appetite, digestion,
metabolism etc?
calories in - calories out
don’t make it any more complicated than that. avoid dairy only if it gives you stomach problems.
Agree - I do count calories meticulously, usually try to run a 300-400 calorie deficit per day and it’s been working slowly but surely. But some days I still get cravings and go overbudget (when I get cravings I’ll scarf down a bunch of carrots or something else healthy, but it’s still calories and minutes off my run time!), so I’ve been trying to review my diet and see what could be causing them since it’s definitely not junk food doing it.
I think what is causing the cravings is the 300 to 400 calorie deficit, haha =)
Some people say drinking water of calorically empty foods helps with cravings but for me I just have to HTFU 
Agree - I do count calories meticulously, usually try to run a 300-400 calorie deficit per day and it’s been working slowly but surely. But some days I still get cravings and go overbudget (when I get cravings I’ll scarf down a bunch of carrots or something else healthy, but it’s still calories and minutes off my run time!), so I’ve been trying to review my diet and see what could be causing them since it’s definitely not junk food doing it.
I eat when I am hungry. That means a negative balance, so I eat a bar of chocolate, yoghurt with high fat percentage, sausage or some kind of other dead animal. I think carrots are for rabbits.
Without joking, how do you know what you burn? Without knowing this, how can calculate a calorie deficit?
Having a big calorie deficit is also not too good for recovery. That is why performing in training and losing weight are usually not a good combination.
I eat when I am hungry. That means a negative balance, so I eat a bar of chocolate, yoghurt with high fat percentage, sausage or some kind of other dead animal. I think carrots are for rabbits.
Without joking, how do you know what you burn? Without knowing this, how can calculate a calorie deficit?
Having a big calorie deficit is also not too good for recovery. That is why performing in training and losing weight are usually not a good combination.
Good question - I have a hard time figuring out exactly how much I burn but I train 12-15 hours a week right now, plus do a lot of walking and biking around the city for transportation. Every BMR calculator I have tried puts me anywhere from 3800-4500 calories per day, so I assume it’s around 4100 and shoot for 3700 a day.
I agree that it is tough to train for performance AND lose weight - my biggest worry is that I won’t eat enough. In fact when I feel cravings my biggest worry is “crap, I know it will help if I lose weight BUT what if those online calculators are wrong and I am not getting enough, that would be even worse.”
I am thinking of just wearing my HRM continuously for 24 hours and seeing what it tells me to find out my BMR - anyone ever tried that?
I think that recovery times are a key point. If you start draining your muscles of calories during your workout you probably are going to feel more fatigue the day after. If you are tired, you will not train as efficiently. If you fuel correctly, you should be able to get fitter faster. Obviously, the fitter you become, the more calories you will burn.
IMO long term, count calories outside of your workout/race nutrition.
Take an avocado (skinned), mash it with a table spoon of olive oil. Add garlic, onion, tomatoe, jalepino pepper, lime, cilantro.
Eat a few table spoons when hungry, or slice a pita into quarters and dip.
The healthy fats will help with recovery and keep you feel full without adding crap carbs.
milk, blech. Adult cows don’t even drink cows milk. now cheese is a different thing altogether.
+1 on calories in < calories out = weight loss, portion control is your friend
Obviously, the fitter you become, the more calories you will burn.
IMO long term, count calories outside of your workout/race nutrition.
Uhh… I think you have this backwards… The “fitter” you become, the more efficient you become, which means you need **less **calories to produce the same amount of work.
But other than that I agree… working out while “out of gas” is definitely not a good idea.
its all lies
calories are calories, but you are forgetting about all the hormones that come in dairy and cheese. Dropping dairy is like dropping alcohol, after a week or two the pounds will shed off like none other. (Soy is also junk you shouldn’t eat any of that either)
I try and consume some dairy to keep my calcium level up. 2% milk, strained yogurt, lowfat cheese. Not sure what level of calcium I get from meat and whether I should just take supplements and drop the dairy…
“A recent review on dairy products and bone health (Lanou et al., Pediatrics 2005) shows that there is very little evidence to support increasing the consumption of dairy products in children and young adults in order to promote bone health. This review examined the effects of dairy products and calcium on bone strength in children and young adults and found that physical exercise is the most critical factor for maintaining healthy bones, followed by improving the diet and lifestyle; this means eating plenty of fresh fruit and vegetables, and for young adults cutting down on caffeine and avoiding alcohol and smoking.”
“The calcium in dairy products is not absorbed into the body as easily as that in many dark green leafy vegetables.”
“Calcium loss from the bones is promoted by high intakes of animal protein.”
You should do your own research instead of following propaganda. Also, why do you think there are no more commercials saying dairy leads to weight loss, because the research showed otherwise.
The best plan is to eat fruits and vegetables and not over consume animal protein. If you want to just take pills go ahead but it doesn’t solve the problem.
You are consuming far too much protein. Your body does not use protein for energy unless you are starving. Your diet should be a balanced 60% carbs, 20% fat and 20% protein.
Does your piss smell like nitrogen? If it does, that means you are pissing out protein, and then you just have really expensive piss.
You are consuming far too much protein. Your body does not use protein for energy unless you are starving. Your diet should be a balanced 60% carbs, 20% fat and 20% protein.
Does your piss smell like nitrogen? If it does, that means you are pissing out protein, and then you just have really expensive piss.
Interesting - I was under the impression that of the three macronutrients (carbs, fat and protein), protein was the one that you can’t really have too much of.
I have never smelled nitrogen but I hope it doesn’t smell like my piss!
ok so soy and dairy are junk?
why do I feel fine?
lol
maybe there is a more accurate and less insane why to characterize what you feel are specifically wrong about dairy and soy.
Also you should read up on the bio availability of hormones when consumed (not good, sadly, for bodybuilders)
its all lies
calories are calories, but you are forgetting about all the hormones that come in dairy and cheese. Dropping dairy is like dropping alcohol, after a week or two the pounds will shed off like none other. (Soy is also junk you shouldn’t eat any of that either)
“no more than 2-3 beers a month. I make sure to get 200+ grams of protein daily”
Right off the top there are two problems with your diet. As Sandman mentioned, your protein intake is excessively high. The RDA is only around .8 gms for every kilo(2.2 lbs) of body weight. That’s about 70 gms per day for your weight.
Your other problem area is that you need to drink more beer. 2-3 a month is not nearly enough.
where does 70grams come from? i think its pretty conceited to say you know how much protein someone needs based on weight. people’s muscles recover at different rates, and their metabolisms process different nutrients more or less efficiently than others.
its really boiling down to how much fat, protein, and carbs in a balance you need.
i honestly dont see a big use carbs other than they are the best tasting. from a physiological standpoint, i think you should eat mostly fat, then protein, then carbs. the problem of eating no fat/carbs and massing protein leads to keto acidosis.
What does feeling fine have to do with anything? Lets say Joe is 25 years old and healthy and sitting at the beach, he is probably feeling fine. Is he going to feel fine when he is 50 and in a wheel chair or has cancer? What does feeling fine right now have to do with anything? Maybe you should come up with a more intelligent response. I’ve also come to the conclusion if you show people something is bad for you they will just rationalize reasons why you are wrong. They have to find the truth on their own so if you are interested in understanding why the two are so bad for you then look into it, there is tons of information out there.
Also, a lot of the negative stuff I have read about soy has come from bodybuilding backgrounds so you should know about that too.
18 posts and no one has done the “milk has pus” comment yet?! you’re lucky my friend.
Dairy can facilitate weight loss in that the protein in it is filling, this may keep you from eating more of other caloric foods.
Calcium is really good for you.
As for digestion and stuff, probiotic yogurt cultures = good gut bacteria.
If you like it, cool. Good stuff. If you don’t there’s soy. Some studies have shown the Ca in milk to be more bioavailable in cow’s milk than soy, btw - plus the fact that in soymilk a fair amt of the added vitamins and minerals precipitate (shake well!)