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| Author |
Message |
Javier
medicine forum addict
Joined: 20 Jun 2005
Posts: 99
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 Posted: Sun Jul 02, 2006 4:12 pm Post subject:
heart rate during training
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I think its good news but it's always nice to double check. In the
past I was averaging 136 BPM during my usual bike training loop which
consisted of multiple long or steep climbs (about 8 miles per climb)
and long flats. I used to push a cadence of approximately 100 rpm and
my avg speed was about 15 - 16 MPH.
As of this Saturday I found myself using a slightly higher gear (one
cog smaller). But I was still pushing 100 rpm, however my average MPH
was 18-22 MPH and my average HR is now 131.
My climbing HR also dropped from 146BPM to 136-140 but I'm climbing
faster or in a higher gear.
Also, I noticed that a few weeks ago I could push to 151bpm on a flat
for 8 miles and I would be slightly out of breath. Now I noticed that
at 151 bpm the only thing I feel is a little burn in my quads.
No added meds or anything. I think this is a positive adaptation...
Javier |
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Andrew B. Chung, MD/PhD
medicine forum Guru
Joined: 25 Mar 2005
Posts: 8540
|
| Posted: Sun Jul 02, 2006 5:17 pm Post subject:
Re: heart rate during training
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Javier wrote:
| Quote: | I think its good news but it's always nice to double check. In the
past I was averaging 136 BPM during my usual bike training loop which
consisted of multiple long or steep climbs (about 8 miles per climb)
and long flats. I used to push a cadence of approximately 100 rpm and
my avg speed was about 15 - 16 MPH.
As of this Saturday I found myself using a slightly higher gear (one
cog smaller). But I was still pushing 100 rpm, however my average MPH
was 18-22 MPH and my average HR is now 131.
My climbing HR also dropped from 146BPM to 136-140 but I'm climbing
faster or in a higher gear.
Also, I noticed that a few weeks ago I could push to 151bpm on a flat
for 8 miles and I would be slightly out of breath. Now I noticed that
at 151 bpm the only thing I feel is a little burn in my quads.
No added meds or anything. I think this is a positive adaptation...
Javier
|
It is. Would suspect you are getting leaner and trimmer.
Prayerfully in Christ's amazing love,
Andrew
http://HeartMDPhD.com/TheLife |
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| Back to top |
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Jason
medicine forum Guru
Joined: 29 Apr 2005
Posts: 1120
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| Posted: Sun Jul 02, 2006 5:39 pm Post subject:
Re: heart rate during training
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In article <1151856720.719897.296450@j8g2000cwa.googlegroups.com>,
"Javier" <rojasj@gmail.com> wrote:
I think its good news but it's always nice to double check. In the
past I was averaging 136 BPM during my usual bike training loop which
consisted of multiple long or steep climbs (about 8 miles per climb)
and long flats. I used to push a cadence of approximately 100 rpm and
my avg speed was about 15 - 16 MPH.
As of this Saturday I found myself using a slightly higher gear (one
cog smaller). But I was still pushing 100 rpm, however my average MPH
was 18-22 MPH and my average HR is now 131.
My climbing HR also dropped from 146BPM to 136-140 but I'm climbing
faster or in a higher gear.
Also, I noticed that a few weeks ago I could push to 151bpm on a flat
for 8 miles and I would be slightly out of breath. Now I noticed that
at 151 bpm the only thing I feel is a little burn in my quads.
No added meds or anything. I think this is a positive adaptation...
Javier
~~~~~~~~~~~~~~~~~~~~~~~
Javier,
Your heart and circulatory system are working the way they are suppose to
work. Keep up the great work and you will never have to take blood
pressure medications which have all sorts of side effects. I only wish
that I had started my exercise program when I was 40 instead of at the age
of 52. I admire those really young people that I see exercising at the
health fitness center. They may NEVER have to take blood pressure pills
and heart medications.
I am not a doctor.
Jason
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ |
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Javier
medicine forum addict
Joined: 20 Jun 2005
Posts: 99
|
| Posted: Sun Jul 02, 2006 10:02 pm Post subject:
Re: heart rate during training
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Hi jason,
Thanks for the compliments. I've been able to successfully come off
Plavix and Altace and my dose of Toporol-Xl has been reduced from
100MG's to 25MG's. My resting heart rate is usually 40bpm and my
resting bp is 90/50. That may seem a bit low but I don't feel weak or
light-headed in any way. I'm basically on the Toporol-XL since my
Cardiologist has told me that it does help people who have had MI's in
the past. He's been good about reducing the amount as I get leaner and
my bp and heart rate continue to drop and I don't want to fight him
too much.
At 52 years young you're never too old to hop on a bike. I didn't get
back on until last August (my stents were implanted June 01, 2005).
The made a world of difference as far as my health goes. If you can get
in the saddle I say go for it, I'm on six to seven days per week.
Jason Johnson wrote:
| Quote: | In article <1151856720.719897.296450@j8g2000cwa.googlegroups.com>,
"Javier" <rojasj@gmail.com> wrote:
I think its good news but it's always nice to double check. In the
past I was averaging 136 BPM during my usual bike training loop which
consisted of multiple long or steep climbs (about 8 miles per climb)
and long flats. I used to push a cadence of approximately 100 rpm and
my avg speed was about 15 - 16 MPH.
As of this Saturday I found myself using a slightly higher gear (one
cog smaller). But I was still pushing 100 rpm, however my average MPH
was 18-22 MPH and my average HR is now 131.
My climbing HR also dropped from 146BPM to 136-140 but I'm climbing
faster or in a higher gear.
Also, I noticed that a few weeks ago I could push to 151bpm on a flat
for 8 miles and I would be slightly out of breath. Now I noticed that
at 151 bpm the only thing I feel is a little burn in my quads.
No added meds or anything. I think this is a positive adaptation...
Javier
~~~~~~~~~~~~~~~~~~~~~~~
Javier,
Your heart and circulatory system are working the way they are suppose to
work. Keep up the great work and you will never have to take blood
pressure medications which have all sorts of side effects. I only wish
that I had started my exercise program when I was 40 instead of at the age
of 52. I admire those really young people that I see exercising at the
health fitness center. They may NEVER have to take blood pressure pills
and heart medications.
I am not a doctor.
Jason
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ |
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| Back to top |
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Javier
medicine forum addict
Joined: 20 Jun 2005
Posts: 99
|
| Posted: Sun Jul 02, 2006 10:17 pm Post subject:
Re: heart rate during training
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|
Oh yeah...much leaner and only 20 lbs to go.
This does bring up a question that has been buzzing around my head.
Based on a few online calculators my BMR is 1763 calories per day. I
usually restrict my caloric intake to 1700 calories per day spread out
over seven to eight meals. My usual weekly workouts burn an average of
600-800 calories per session (five per week) and my weekend rides
usually burn anywhere from 1400 to 2000 calories per day.
Now, during my weekly training sessions I can easily manage to consume
1700 calories and I don't feel hungry even after my workouts. However,
during my weekend training sessions it's nearly impossible to stay at
the 1700 calorie point and I usually have to up my consumption to 2100
calories as the hunger is overwhelming and I'll bonk on the next ride
if I don't consume a few extra calories the night before.
Based on the BMR calculation am I correct in assuming that:
If I require at least 1763 calories per day, but I burn 2000 during a
single ride then I am at a -237 calories just for my BMR and as a
result I do need to boost my intake a bit during the weekend training
sessions?
Yet, during the week I consume 1700 calories and burn 800 calories
during a single workout so I'm still on the positive side of the
spectrum by 900 calories. I'm still losing weight as I have been able
to cut down on my intake as I have lost weight but I also don't want to
slow down my metabolism.
Javier
Andrew B. Chung, MD/PhD wrote:
| Quote: | Javier wrote:
I think its good news but it's always nice to double check. In the
past I was averaging 136 BPM during my usual bike training loop which
consisted of multiple long or steep climbs (about 8 miles per climb)
and long flats. I used to push a cadence of approximately 100 rpm and
my avg speed was about 15 - 16 MPH.
As of this Saturday I found myself using a slightly higher gear (one
cog smaller). But I was still pushing 100 rpm, however my average MPH
was 18-22 MPH and my average HR is now 131.
My climbing HR also dropped from 146BPM to 136-140 but I'm climbing
faster or in a higher gear.
Also, I noticed that a few weeks ago I could push to 151bpm on a flat
for 8 miles and I would be slightly out of breath. Now I noticed that
at 151 bpm the only thing I feel is a little burn in my quads.
No added meds or anything. I think this is a positive adaptation...
Javier
It is. Would suspect you are getting leaner and trimmer.
Prayerfully in Christ's amazing love,
Andrew
http://HeartMDPhD.com/TheLife |
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|
| Back to top |
|
|
Andrew B. Chung, MD/PhD
medicine forum Guru
Joined: 25 Mar 2005
Posts: 8540
|
| Posted: Mon Jul 03, 2006 12:03 am Post subject:
Re: heart rate during training
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|
Javier wrote:
| Quote: | Oh yeah...much leaner and only 20 lbs to go.
This does bring up a question that has been buzzing around my head.
Based on a few online calculators my BMR is 1763 calories per day. I
usually restrict my caloric intake to 1700 calories per day spread out
over seven to eight meals. My usual weekly workouts burn an average of
600-800 calories per session (five per week) and my weekend rides
usually burn anywhere from 1400 to 2000 calories per day.
Now, during my weekly training sessions I can easily manage to consume
1700 calories and I don't feel hungry even after my workouts. However,
during my weekend training sessions it's nearly impossible to stay at
the 1700 calorie point and I usually have to up my consumption to 2100
calories as the hunger is overwhelming and I'll bonk on the next ride
if I don't consume a few extra calories the night before.
Based on the BMR calculation am I correct in assuming that:
If I require at least 1763 calories per day, but I burn 2000 during a
single ride then I am at a -237 calories just for my BMR and as a
result I do need to boost my intake a bit during the weekend training
sessions?
Yet, during the week I consume 1700 calories and burn 800 calories
during a single workout so I'm still on the positive side of the
spectrum by 900 calories. I'm still losing weight as I have been able
to cut down on my intake as I have lost weight but I also don't want to
slow down my metabolism.
Javier
|
It is the slower more efficient metabolism that is the physiological
adaptation that will increase your physical performance.
Hunger is your friend. When you find yourself unable to put up with
being hungrier in between smaller meals, find things to do instead of
things to eat. Every ounce of fat you have extra only hurts you
especially because you already have atherosclerotic coronary disease.
Simply think of your arterial lipid-laden plaques as the sequelae of
excess and that your body can always extract out the lipids in your
plaques if your body really needs them (via reverse cholesterol
transport). Your body will do that before it will start breaking down
muscle for energy especially if you are taking in enough carbohydrates,
which are essential for the keeping your Krebs cycle running for
optimal fat catabolism without the generation of oxyradicals which
cause lipid peroxidation that fuels atherosclerosis. As long as you
feel hungry, your body is **not** breaking down muscle.
Prayerfully in Christ's amazing love,
Andrew
http://HeartMDPhD.com/TheLife |
|
| Back to top |
|
|
Javier
medicine forum addict
Joined: 20 Jun 2005
Posts: 99
|
| Posted: Mon Jul 03, 2006 1:35 am Post subject:
Re: heart rate during training
|
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|
This may be a repost as I hit some sort of keybaord combo and I lost
the original posting.
I wonder why my cardiologist never mentioned reverse cholesterol
transport? Perhaps he didn't think I would be able to pull it off? I
did some quick research reverse cholesterol transport and one article I
found stated that a diet high in carbohydrates should be avoided. Since
my diet is higher in carbohydrate than protein department should I cut
back on the carbohydrates and up the protein intake?
Here's a sample of my menu for Monday:
Morning:
1 Cup of Nonfat milk with 1 cup of kashi heart to heart cereal
8 oz of OJ
1/2 Organic Blueberry muffin
Snack:
Banana
Lunch
Sandwich consisting of:
Two slices of Whole wheat organic bread
50 grams of vegetarian fed turkey
28 grams of Hummus
Slice of tomato
lettuce
Snack:
Kashi Granola Bar
Dinner:
58 grams Organic whole wheat Pasta
50 grams of grilled chicken breast
Organic yogurt
Snack:
Cup of Non-fat milk & a banana
Andrew B. Chung, MD/PhD wrote:
| Quote: | Javier wrote:
Oh yeah...much leaner and only 20 lbs to go.
This does bring up a question that has been buzzing around my head.
Based on a few online calculators my BMR is 1763 calories per day. I
usually restrict my caloric intake to 1700 calories per day spread out
over seven to eight meals. My usual weekly workouts burn an average of
600-800 calories per session (five per week) and my weekend rides
usually burn anywhere from 1400 to 2000 calories per day.
Now, during my weekly training sessions I can easily manage to consume
1700 calories and I don't feel hungry even after my workouts. However,
during my weekend training sessions it's nearly impossible to stay at
the 1700 calorie point and I usually have to up my consumption to 2100
calories as the hunger is overwhelming and I'll bonk on the next ride
if I don't consume a few extra calories the night before.
Based on the BMR calculation am I correct in assuming that:
If I require at least 1763 calories per day, but I burn 2000 during a
single ride then I am at a -237 calories just for my BMR and as a
result I do need to boost my intake a bit during the weekend training
sessions?
Yet, during the week I consume 1700 calories and burn 800 calories
during a single workout so I'm still on the positive side of the
spectrum by 900 calories. I'm still losing weight as I have been able
to cut down on my intake as I have lost weight but I also don't want to
slow down my metabolism.
Javier
It is the slower more efficient metabolism that is the physiological
adaptation that will increase your physical performance.
Hunger is your friend. When you find yourself unable to put up with
being hungrier in between smaller meals, find things to do instead of
things to eat. Every ounce of fat you have extra only hurts you
especially because you already have atherosclerotic coronary disease.
Simply think of your arterial lipid-laden plaques as the sequelae of
excess and that your body can always extract out the lipids in your
plaques if your body really needs them (via reverse cholesterol
transport). Your body will do that before it will start breaking down
muscle for energy especially if you are taking in enough carbohydrates,
which are essential for the keeping your Krebs cycle running for
optimal fat catabolism without the generation of oxyradicals which
cause lipid peroxidation that fuels atherosclerosis. As long as you
feel hungry, your body is **not** breaking down muscle.
Prayerfully in Christ's amazing love,
Andrew
http://HeartMDPhD.com/TheLife |
|
|
| Back to top |
|
|
Javier
medicine forum addict
Joined: 20 Jun 2005
Posts: 99
|
| Posted: Mon Jul 03, 2006 1:55 am Post subject:
Re: heart rate during training
|
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|
Not to mention that I closed a 5 minute climbing gap between myself and
a rider that always used to take pleasure in passing me on the climbs.
Once I closed the gab I drafted behind him, waited for my heart rate to
drop to 101 beats before we hit the next climb. Once we hit the hill I
pushed past him and opened up a 7 minute gap. The guys jaw hit the
floor as I went right by him smiling. :)
Andrew B. Chung, MD/PhD wrote:
| Quote: | Javier wrote:
I think its good news but it's always nice to double check. In the
past I was averaging 136 BPM during my usual bike training loop which
consisted of multiple long or steep climbs (about 8 miles per climb)
and long flats. I used to push a cadence of approximately 100 rpm and
my avg speed was about 15 - 16 MPH.
As of this Saturday I found myself using a slightly higher gear (one
cog smaller). But I was still pushing 100 rpm, however my average MPH
was 18-22 MPH and my average HR is now 131.
My climbing HR also dropped from 146BPM to 136-140 but I'm climbing
faster or in a higher gear.
Also, I noticed that a few weeks ago I could push to 151bpm on a flat
for 8 miles and I would be slightly out of breath. Now I noticed that
at 151 bpm the only thing I feel is a little burn in my quads.
No added meds or anything. I think this is a positive adaptation...
Javier
It is. Would suspect you are getting leaner and trimmer.
Prayerfully in Christ's amazing love,
Andrew
http://HeartMDPhD.com/TheLife |
|
|
| Back to top |
|
|
Andrew B. Chung, MD/PhD
medicine forum Guru
Joined: 25 Mar 2005
Posts: 8540
|
| Posted: Mon Jul 03, 2006 5:32 am Post subject:
Re: heart rate during training
|
|
|
Javier wrote:
| Quote: |
Andrew B. Chung, MD/PhD wrote:
Javier wrote:
Oh yeah...much leaner and only 20 lbs to go.
This does bring up a question that has been buzzing around my head.
Based on a few online calculators my BMR is 1763 calories per day. I
usually restrict my caloric intake to 1700 calories per day spread out
over seven to eight meals. My usual weekly workouts burn an average of
600-800 calories per session (five per week) and my weekend rides
usually burn anywhere from 1400 to 2000 calories per day.
Now, during my weekly training sessions I can easily manage to consume
1700 calories and I don't feel hungry even after my workouts. However,
during my weekend training sessions it's nearly impossible to stay at
the 1700 calorie point and I usually have to up my consumption to 2100
calories as the hunger is overwhelming and I'll bonk on the next ride
if I don't consume a few extra calories the night before.
Based on the BMR calculation am I correct in assuming that:
If I require at least 1763 calories per day, but I burn 2000 during a
single ride then I am at a -237 calories just for my BMR and as a
result I do need to boost my intake a bit during the weekend training
sessions?
Yet, during the week I consume 1700 calories and burn 800 calories
during a single workout so I'm still on the positive side of the
spectrum by 900 calories. I'm still losing weight as I have been able
to cut down on my intake as I have lost weight but I also don't want to
slow down my metabolism.
Javier
It is the slower more efficient metabolism that is the physiological
adaptation that will increase your physical performance.
Hunger is your friend. When you find yourself unable to put up with
being hungrier in between smaller meals, find things to do instead of
things to eat. Every ounce of fat you have extra only hurts you
especially because you already have atherosclerotic coronary disease.
Simply think of your arterial lipid-laden plaques as the sequelae of
excess and that your body can always extract out the lipids in your
plaques if your body really needs them (via reverse cholesterol
transport). Your body will do that before it will start breaking down
muscle for energy especially if you are taking in enough carbohydrates,
which are essential for the keeping your Krebs cycle running for
optimal fat catabolism without the generation of oxyradicals which
cause lipid peroxidation that fuels atherosclerosis. As long as you
feel hungry, your body is **not** breaking down muscle.
This may be a repost as I hit some sort of keybaord combo and I lost
the original posting.
I wonder why my cardiologist never mentioned reverse cholesterol
transport? Perhaps he didn't think I would be able to pull it off? I
did some quick research reverse cholesterol transport and one article I
found stated that a diet high in carbohydrates should be avoided.
|
The author probably meant **excess** rather than high.
| Quote: | Since
my diet is higher in carbohydrate than protein department should I cut
back on the carbohydrates and up the protein intake?
|
The key is hypocaloric so that you are hungrier.
| Quote: | Here's a sample of my menu for Monday:
Morning:
1 Cup of Nonfat milk with 1 cup of kashi heart to heart cereal
8 oz of OJ
1/2 Organic Blueberry muffin
|
Possibly 20 ounces of food, which is a large breakfast.
Could be 2-4 ounces of additional food (depends on the size of the
banana).
| Quote: | Lunch
Sandwich consisting of:
Two slices of Whole wheat organic bread
50 grams of vegetarian fed turkey
28 grams of Hummus
Slice of tomato
lettuce
|
Possibly 8-10 ounces of food.
| Quote: | Snack:
Kashi Granola Bar
|
Possibly 2-3 ounces of food.
| Quote: | Dinner:
58 grams Organic whole wheat Pasta
50 grams of grilled chicken breast
Organic yogurt
|
Possibly 12-16 ounces of food.
| Quote: | Snack:
Cup of Non-fat milk & a banana
|
Possibly 10-12 ounces of food.
Would suggest an across the board reduction down to under 32 ounces per
day. This could be easily done by losing the snacking and reducing the
breakfast.
A food scale would help guide you. You will need to befriend hunger.
Prayerfully in Christ's amazing love,
Andrew B. Chung
Cardiologist, Atlanta, Georgia, USA
http://HeartMDPhD.com/TheLife |
|
| Back to top |
|
|
Javier
medicine forum addict
Joined: 20 Jun 2005
Posts: 99
|
| Posted: Mon Jul 03, 2006 11:13 am Post subject:
Re: heart rate during training
|
|
|
Ok, so it seems as if I'm not that far off as far as my diet goes. The
reason I include the two snacks is so that when I hop on the bike and
hammer out a good interval workout I don't bonk. I've bonked before,
not a good feeling. :)
Oh, I do weigh my food. Everything that goes in my mouth is weighed.
Andrew B. Chung, MD/PhD wrote:
| Quote: | Javier wrote:
Andrew B. Chung, MD/PhD wrote:
Javier wrote:
Oh yeah...much leaner and only 20 lbs to go.
This does bring up a question that has been buzzing around my head.
Based on a few online calculators my BMR is 1763 calories per day. I
usually restrict my caloric intake to 1700 calories per day spread out
over seven to eight meals. My usual weekly workouts burn an average of
600-800 calories per session (five per week) and my weekend rides
usually burn anywhere from 1400 to 2000 calories per day.
Now, during my weekly training sessions I can easily manage to consume
1700 calories and I don't feel hungry even after my workouts. However,
during my weekend training sessions it's nearly impossible to stay at
the 1700 calorie point and I usually have to up my consumption to 2100
calories as the hunger is overwhelming and I'll bonk on the next ride
if I don't consume a few extra calories the night before.
Based on the BMR calculation am I correct in assuming that:
If I require at least 1763 calories per day, but I burn 2000 during a
single ride then I am at a -237 calories just for my BMR and as a
result I do need to boost my intake a bit during the weekend training
sessions?
Yet, during the week I consume 1700 calories and burn 800 calories
during a single workout so I'm still on the positive side of the
spectrum by 900 calories. I'm still losing weight as I have been able
to cut down on my intake as I have lost weight but I also don't want to
slow down my metabolism.
Javier
It is the slower more efficient metabolism that is the physiological
adaptation that will increase your physical performance.
Hunger is your friend. When you find yourself unable to put up with
being hungrier in between smaller meals, find things to do instead of
things to eat. Every ounce of fat you have extra only hurts you
especially because you already have atherosclerotic coronary disease.
Simply think of your arterial lipid-laden plaques as the sequelae of
excess and that your body can always extract out the lipids in your
plaques if your body really needs them (via reverse cholesterol
transport). Your body will do that before it will start breaking down
muscle for energy especially if you are taking in enough carbohydrates,
which are essential for the keeping your Krebs cycle running for
optimal fat catabolism without the generation of oxyradicals which
cause lipid peroxidation that fuels atherosclerosis. As long as you
feel hungry, your body is **not** breaking down muscle.
This may be a repost as I hit some sort of keybaord combo and I lost
the original posting.
I wonder why my cardiologist never mentioned reverse cholesterol
transport? Perhaps he didn't think I would be able to pull it off? I
did some quick research reverse cholesterol transport and one article I
found stated that a diet high in carbohydrates should be avoided.
The author probably meant **excess** rather than high.
Since
my diet is higher in carbohydrate than protein department should I cut
back on the carbohydrates and up the protein intake?
The key is hypocaloric so that you are hungrier.
Here's a sample of my menu for Monday:
Morning:
1 Cup of Nonfat milk with 1 cup of kashi heart to heart cereal
8 oz of OJ
1/2 Organic Blueberry muffin
Possibly 20 ounces of food, which is a large breakfast.
Snack:
Banana
Could be 2-4 ounces of additional food (depends on the size of the
banana).
Lunch
Sandwich consisting of:
Two slices of Whole wheat organic bread
50 grams of vegetarian fed turkey
28 grams of Hummus
Slice of tomato
lettuce
Possibly 8-10 ounces of food.
Snack:
Kashi Granola Bar
Possibly 2-3 ounces of food.
Dinner:
58 grams Organic whole wheat Pasta
50 grams of grilled chicken breast
Organic yogurt
Possibly 12-16 ounces of food.
Snack:
Cup of Non-fat milk & a banana
Possibly 10-12 ounces of food.
Would suggest an across the board reduction down to under 32 ounces per
day. This could be easily done by losing the snacking and reducing the
breakfast.
A food scale would help guide you. You will need to befriend hunger.
Prayerfully in Christ's amazing love,
Andrew B. Chung
Cardiologist, Atlanta, Georgia, USA
http://HeartMDPhD.com/TheLife |
|
|
| Back to top |
|
|
Andrew B. Chung, MD/PhD
medicine forum Guru
Joined: 25 Mar 2005
Posts: 8540
|
| Posted: Mon Jul 03, 2006 11:40 am Post subject:
Re: heart rate during training
|
|
|
Javier wrote:
| Quote: | Andrew B. Chung, MD/PhD wrote:
Javier wrote:
Andrew B. Chung, MD/PhD wrote:
Javier wrote:
Oh yeah...much leaner and only 20 lbs to go.
This does bring up a question that has been buzzing around my head.
Based on a few online calculators my BMR is 1763 calories per day. I
usually restrict my caloric intake to 1700 calories per day spread out
over seven to eight meals. My usual weekly workouts burn an average of
600-800 calories per session (five per week) and my weekend rides
usually burn anywhere from 1400 to 2000 calories per day.
Now, during my weekly training sessions I can easily manage to consume
1700 calories and I don't feel hungry even after my workouts. However,
during my weekend training sessions it's nearly impossible to stay at
the 1700 calorie point and I usually have to up my consumption to 2100
calories as the hunger is overwhelming and I'll bonk on the next ride
if I don't consume a few extra calories the night before.
Based on the BMR calculation am I correct in assuming that:
If I require at least 1763 calories per day, but I burn 2000 during a
single ride then I am at a -237 calories just for my BMR and as a
result I do need to boost my intake a bit during the weekend training
sessions?
Yet, during the week I consume 1700 calories and burn 800 calories
during a single workout so I'm still on the positive side of the
spectrum by 900 calories. I'm still losing weight as I have been able
to cut down on my intake as I have lost weight but I also don't want to
slow down my metabolism.
Javier
It is the slower more efficient metabolism that is the physiological
adaptation that will increase your physical performance.
Hunger is your friend. When you find yourself unable to put up with
being hungrier in between smaller meals, find things to do instead of
things to eat. Every ounce of fat you have extra only hurts you
especially because you already have atherosclerotic coronary disease.
Simply think of your arterial lipid-laden plaques as the sequelae of
excess and that your body can always extract out the lipids in your
plaques if your body really needs them (via reverse cholesterol
transport). Your body will do that before it will start breaking down
muscle for energy especially if you are taking in enough carbohydrates,
which are essential for the keeping your Krebs cycle running for
optimal fat catabolism without the generation of oxyradicals which
cause lipid peroxidation that fuels atherosclerosis. As long as you
feel hungry, your body is **not** breaking down muscle.
This may be a repost as I hit some sort of keybaord combo and I lost
the original posting.
I wonder why my cardiologist never mentioned reverse cholesterol
transport? Perhaps he didn't think I would be able to pull it off? I
did some quick research reverse cholesterol transport and one article I
found stated that a diet high in carbohydrates should be avoided.
The author probably meant **excess** rather than high.
Since
my diet is higher in carbohydrate than protein department should I cut
back on the carbohydrates and up the protein intake?
The key is hypocaloric so that you are hungrier.
Here's a sample of my menu for Monday:
Morning:
1 Cup of Nonfat milk with 1 cup of kashi heart to heart cereal
8 oz of OJ
1/2 Organic Blueberry muffin
Possibly 20 ounces of food, which is a large breakfast.
Snack:
Banana
Could be 2-4 ounces of additional food (depends on the size of the
banana).
Lunch
Sandwich consisting of:
Two slices of Whole wheat organic bread
50 grams of vegetarian fed turkey
28 grams of Hummus
Slice of tomato
lettuce
Possibly 8-10 ounces of food.
Snack:
Kashi Granola Bar
Possibly 2-3 ounces of food.
Dinner:
58 grams Organic whole wheat Pasta
50 grams of grilled chicken breast
Organic yogurt
Possibly 12-16 ounces of food.
Snack:
Cup of Non-fat milk & a banana
Possibly 10-12 ounces of food.
Would suggest an across the board reduction down to under 32 ounces per
day. This could be easily done by losing the snacking and reducing the
breakfast.
A food scale would help guide you. You will need to befriend hunger.
Ok, so it seems as if I'm not that far off as far as my diet goes. The
reason I include the two snacks is so that when I hop on the bike and
hammer out a good interval workout I don't bonk. I've bonked before,
not a good feeling. 
|
Running out of muscle glycogen is more than OK except it may hurt your
pride during a competitive event. It does no harm and it is what
drives the physiological adaptation in your favor. Specifically, your
insulin sensitivity will go up as your body accelerates muscle glycogen
synthesis during your rest periods shifting your "storage" tendencies
to glycogen away from fat/cholesterol.
| Quote: | Oh, I do weigh my food. Everything that goes in my mouth is weighed.
|
It can be simplified by just meal weights.
Prayerfully in Christ's amazing love,
Andrew B. Chung
Cardiologist, Atlanta, Georgia, USA
http://HeartMDPhD.com/TheLife |
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|
Joe Doe
medicine forum beginner
Joined: 24 Jan 2006
Posts: 35
|
| Posted: Tue Jul 04, 2006 12:26 am Post subject:
Re: heart rate during training
|
|
|
In article <1151878622.725019.182210@m73g2000cwd.googlegroups.com>,
"Javier" <rojasj@gmail.com> wrote:
| Quote: | Oh yeah...much leaner and only 20 lbs to go.
This does bring up a question that has been buzzing around my head.
Based on a few online calculators my BMR is 1763 calories per day. I
usually restrict my caloric intake to 1700 calories per day spread out
over seven to eight meals. My usual weekly workouts burn an average of
600-800 calories per session (five per week) and my weekend rides
usually burn anywhere from 1400 to 2000 calories per day.
Yet, during the week I consume 1700 calories and burn 800 calories
during a single workout so I'm still on the positive side of the
spectrum by 900 calories. I'm still losing weight as I have been able
to cut down on my intake as I have lost weight but I also don't want to
slow down my metabolism.
You are not on the positive side if you consume 1700 and burn 800 in |
exercise and your BMR by calculation is 1763.
Your BMR is just your basal metabolic rate. You also need to add in
calories for your normal activities + calories for exercise. So you
probably need 2500-3000 calories per day and on 1700 calories would have
a deficit of 800-1300 calories a day. On that basis you should loose
about 1-2 pounds a week. If you are loosing less it is likely that your
metabolism has slowed down a bit.
Roland |
|
| Back to top |
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|
Joe Doe
medicine forum beginner
Joined: 24 Jan 2006
Posts: 35
|
| Posted: Tue Jul 04, 2006 12:36 am Post subject:
Re: heart rate during training
|
|
|
In article <1151890519.535582.247920@j8g2000cwa.googlegroups.com>,
"Javier" <rojasj@gmail.com> wrote:
| Quote: | This may be a repost as I hit some sort of keybaord combo and I lost
the original posting.
I wonder why my cardiologist never mentioned reverse cholesterol
transport? Perhaps he didn't think I would be able to pull it off? I
did some quick research reverse cholesterol transport and one article I
found stated that a diet high in carbohydrates should be avoided. Since
my diet is higher in carbohydrate than protein department should I cut
back on the carbohydrates and up the protein intake?
Your diet seems biased towards healthy grains. You have very few |
vegetables and fruits listed here. The phytonutrients in these are very
cardioprotective and the carbohydrates are slower to be released. You
would be better of eating an orange than drinking orange juice (more
fiber etc. the juice is just concentrated carbs). Similarly the banana
is good but berries would be much better. The idea is to eat food that
is very nutrient rich but calorie poor specially if you are restricting
your calories as you are.
Roland
| Quote: | Here's a sample of my menu for Monday:
Morning:
1 Cup of Nonfat milk with 1 cup of kashi heart to heart cereal
8 oz of OJ
1/2 Organic Blueberry muffin
Snack:
Banana
Lunch
Sandwich consisting of:
Two slices of Whole wheat organic bread
50 grams of vegetarian fed turkey
28 grams of Hummus
Slice of tomato
lettuce
Snack:
Kashi Granola Bar
Dinner:
58 grams Organic whole wheat Pasta
50 grams of grilled chicken breast
Organic yogurt
Snack:
Cup of Non-fat milk & a banana |
|
|
| Back to top |
|
|
Javier
medicine forum addict
Joined: 20 Jun 2005
Posts: 99
|
| Posted: Wed Jul 05, 2006 4:15 pm Post subject:
Re: heart rate during training
|
|
|
Thanks, that's basically the way I was calculating it in my head. I
guess too many miles on the bike sometimes makes me so numb.
Joe Doe wrote:
| Quote: | In article <1151878622.725019.182210@m73g2000cwd.googlegroups.com>,
"Javier" <rojasj@gmail.com> wrote:
Oh yeah...much leaner and only 20 lbs to go.
This does bring up a question that has been buzzing around my head.
Based on a few online calculators my BMR is 1763 calories per day. I
usually restrict my caloric intake to 1700 calories per day spread out
over seven to eight meals. My usual weekly workouts burn an average of
600-800 calories per session (five per week) and my weekend rides
usually burn anywhere from 1400 to 2000 calories per day.
Yet, during the week I consume 1700 calories and burn 800 calories
during a single workout so I'm still on the positive side of the
spectrum by 900 calories. I'm still losing weight as I have been able
to cut down on my intake as I have lost weight but I also don't want to
slow down my metabolism.
You are not on the positive side if you consume 1700 and burn 800 in
exercise and your BMR by calculation is 1763.
Your BMR is just your basal metabolic rate. You also need to add in
calories for your normal activities + calories for exercise. So you
probably need 2500-3000 calories per day and on 1700 calories would have
a deficit of 800-1300 calories a day. On that basis you should loose
about 1-2 pounds a week. If you are loosing less it is likely that your
metabolism has slowed down a bit.
Roland |
|
|
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|
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