Ridiculous calorie deficit through marathon sports please he

slay0r

Hey guys,

I did a 100 mile bike ride yesterday and it took a long time! (160km) As a result I burnt nearly 5000 calories in a day which meant i had a MASSIVE total that I had to deal with. Below is my diary for the day.. what else could I do?! I was on the road from 7.30am - 4.30pm because of the breaks we had to take, obviously I couldn't eat too much at once or I would have not been able to ride any further.

EDIT: Is there anything I should be having today as a post insane workout?



Breakfast:
Hovis - "Wholemeal Bread", 2 Medium Slice 184 30 2 8
Eggs - Poached (whole egg), 2 large 147 1 10 13

Lunch
Science In Sport - Go Bar Apple & Blackcurrant, 97.5 g 333 66 2 13
Sis - Go Bar - Banana Fudge, 20 g 70 13 1 2
Sis - Go Bar - Banana Fudge, 40 g 140 26 2 5
Co-Op - Salmon & Cucumber Sandwich, 1 Sandwich 285 41 7 15

Dinner
Gourmet Burger Company - 6oz Burger, 2 Burger 1,240 0 94 89
Gourmet Burger Company - Potato Fries, 3.5 oz 317 37 17 4

Snacks
Lucozade Sport - Body Fuel - Orange, 500 ml 140 32 0 0
Lucozade Orange Sport - Drink, 750 ml 210 48 0 0
Lucozade Sport - Body Fuel - Orange, 500 ml 140 32 0 0


Totals 3,206 326 135 149
Your Daily Goal 6,138 842 204 228
Remaining 2,932 516 69 79
Calories Carbs Fat Protein

TavistockToad

why are you worried? do you think you are losing weight too quickly?

What you ate looks fine, and if you werent hungry then i wouldnt worry about it.

slay0r

http://www.myfitnesspal.com/topics/show/335161-random-leg-pain

Is the other topic I've just started. I don't know if the 2 are related in any way? I'm 11 stone 11 which is below my goal weight so I don't really want to lose any more weight whatsoever!

Amo_Angelus

Today's a new day, let it go, but if you ever decide to do a ride that long in future, may I give you some advice? All the food you went for was low in calories, which is fantastic for when you're trying to stick to a limited callorie goal, but when you're burning off 5k cals in a day...Wholemeal bread and a poached egg is not really a sufficient breakfast. You wanted something balanced, but with a high number.

It's done now, so long as you don't feel badly from it, there's no reason to make up the numbers, just think next time about the higher calorie options you could consume on your bike.

TavistockToad

i dont really know if its likely to be connected, i wouldnt have thought so, but then i am not a doctor.

As for the still losing weight at maintenance, all i can suggest is maybe cutting back on exercise a little so you can eat enough to cover your work outs. Make sure you are getting balanced meals with carbs, protein & fruit and veg, and snack often. banana, yoghurt, flavoured milk, nuts etc for high cal snacks.

sweetheart03622

The issue with such a huge deficit comes in the long-term. If this is only a rare thing, I wouldn't worry too much about it. That being said, when you know you're going to be doing big workouts like this, bring some higher calorie snacks with you (clif bars are compact, about 300 calories each, and full of carbs so great for endurance). I'd also try to plan for a larger breakfast and larger dinner. As for today, I'd up the calories a bit and get lots of protein as your body is going to be recovering. You want to ensure that you're rebuilding the muscle that has been torn down.

koosdel

In the future, plan ahead.

slay0r

I did try and plan ahead I just didn't realise I had that many calories to eat! I couldn't have stomached anything else in the morning, I've got something called acid reflux disease and it makes me really groggy in the morning, it's a struggle enough getting 2 eggs down me! I had the sports in science bars which are pretty much the same as those carb bars you mentioned.

I've got a few little challenges like this coming up this is why I was asking, I didn't want it to affect me long term. Protein was a good shout, got a double meat steak subway at lunch so that should help cover me slightly!

scarletleavy

I wouldn't worry about it, unless you do it all the time. I do a lot of mountain biking and rock climbing/hiking trips where I'll burn a tremendous amount of calories, that I could never even imagine eating back. I usually end up eating a bit more the day after a huge burn, I find that I'm really really hungry the next day. I don't think a huge calorie deficit one day is a huge deal at all. Just make sure you're getting enough water and food to get you through the day. I try to bring good snacks along with me so I can keep up my energy during the day.

slay0r

Yeah I'll be fine I think. I think I'd try and just have a couple more breaks. I need to get a cycling suit that has pockets on the back then I can just eat some more bars on the way. I wanted a decent time so I didn't want to do too many breaks, plus I didn't want it to go dark!!

I shouldn't have cycled another 20 miles round trip to work today though, dying!