sijomial Member

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sijomial
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  • That's a good point. Weighing before/after extended exercise sessions only really gives you a good guide to the amount of rehydration required and doesn't tell you how much was water vapour breathed out and how much was sweat. Personally I only feel the need to supplement with electrolytes for long (multi-hour) or hot…
  • How I burned 2,889 net caloriess in well under 6hrs..... https://www.strava.com/activities/7221736249 Which would make that day's TDEE well over 5,000. And unlike metabolic chambers bicycles are freely available and there are millions around the world.... But that ride wasn't for weight loss if that's the point you are…
  • Are you eating back your exercise calories for your "cardio" and the new addition to your routine?
  • But I don't want to be taking in fibre when I'm cycling long distances, I just want the easy availability of energy from the glucose/fructose mix. My perfectly adequate fibre intake comes from the rest of my diet. Care needs to be taken making statements that are factually incorrect. It can lead to a mistaken focus on the…
  • "I still eat pretty healthy and am still slightly active as much as my body allows but can't seem to lose fat." Great you are eating a healthy diet - but to lose fat you also need to be eating in a calorie deficit. (I gained a whole lot of weight eating all healthy home-cooked food.) "Does anybody have any advice or…
  • Why is the fructose in the fruit I eat different to the fructose in my sports drink?
  • Weight loss at home happens in the kitchen. Exercise is for health, fitness, body composition and yes, even enjoyment! It definitely can make dieting easier having a calorie allowance boosted by exercise though. Although I do lift in a gym the vast majority of my exercise routine is from home (not at home). Something to…
  • Yes you can lift (or do any other exercise) daily if the intensity is of a level where you can still recover before the next training session. People often confuse recovery and rest but they are different. If you aren't inducing more training stress (which it doesn't sound like you are) than you can cope with then yes you…
  • Here's a source of some good information on creatine https://examine.com/supplements/creatine/ Lots of studies linked, it can be used indefinitely, cycling on/off isn't required. Summary from the section about interaction with kidneys..... "Moreover, numerous scientific reviews on both the long- and short-term safety of…
  • I did 418 hours of cycling last year. Even at a conservative 500cals/hr that would be 209,000 cals not accounted for which doesn't make sense for anyone who is calorie counting. Even on a monthly basis that a variation from 16 to 62 hours or 8,000 to 31,000 cals. BTW - the method I use for estimating calories burned…
  • Worth a read of the NHS advice (it was based on WHO recommendations so not just a UK thing although different countries have different interpretations). https://www.nhs.uk/live-well/eat-well/5-a-day/why-5-a-day/ You can also "lose" vegetables in your main dishes if you chop them finely, we used to do this when my daughter…
  • For the advice bit..... This thread is a great starting point and well worth reading - https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1 For the tip part..... Try to make the process as easy as possible and play the long game, suffering is optional. It's never too early to…
  • Your scales don't measure fat - they actually measure electrical resistance (in just oart of your body) and some of those scales can be absolutely useless: too high, too low, erratic, never change..... It's bad data and should be ignored. I had some that resolutely stuck at 33% even when I got down to about 15%. A bit like…
  • The bodyfat estimate is almost as poor as the trainer's nonsensical dietary advice.... "The trainer at my gym told me to stop eating so many salads and eat more cooked vegetables, stop drinking almond milk and switch to whole fat milk and eat some red meat." What weird dietary advice you got!!! Think you should shut down…
  • "Hey all. I've put my activity level in as Sedentary and am allowing Fitbit to add to my calorie estimate on top of that. On a day when I take 14k steps, it adds a little more than 500 calories to my calorie goal for the day. Does that seem high?" That's not just exercise - it's a total daily activity and exercise…
    in Fitbit Burn Comment by sijomial June 16
  • Mini heatwave here in England...... Before yesterday's 54 mile ride I made sure I was fully hydrated well before I started out. Went out a bit earlier than I would normally to avoid the highest afternoon temperatures. I chugged half a pint of fluid very last thing before setting out, using my stomach as an extra bottle in…
  • If you are feeling comfortable why are you thinking of reducing distance?
    in Cycling Comment by sijomial June 15
  • As per your other post where you say you average 15,000 steps...... Very active activity setting plus exercise calories. You can understand the logic if you imagine you have an identical twin who has exactly the same activity level as you but does no purposeful exercise. Clearly one sibling who exercises and one who…
  • Very active. Apple and MFP don't play well together.
  • There is zero overlap between daily activity and exercise when using MFP as designed. They don't influence each other - completely separate entities. So "the rule" is set whatever is your true daily activity level is and add exercise on top of whatever level you pick. You don't adjust activity level either up or down…
  • You seem very confused about BMR and TDEE. BMR is your absolute base calories at total rest and in a fasted state. That's even lower than someone in a coma and being fed via a tube. Ignore that number as it's of no use to you at all and will only add to your confusion. Your TDEE calculation/estimation is what you are…
  • Surely at just 87lbs you are trying to gain weight not lose weight? Which would mean you need to eat more than your TDEE.
  • I wouldn't use a HRM for walking as that's likely to give inflated numbers. You could use this calculator instead - pick the net calorie option. https://exrx.net/Calculators/WalkRunMETs Both MFP database and a HRM will be estimating gross calories which is a significant over-estimation for relatively low burn rate…
    in Question Comment by sijomial June 13
  • "I have a scale at home that measures body fat %" No you don't!! You have a scale that measures electrical resistance in just part of your body.
  • So you aren't using either MyFitnessPal or a TDEE calculator. You really are on your own then runnng your own experiment that appears to show 1640 is your current maintenance calories. You could of course run your numbers past both methods to get an idea but you do have to include your average activity and exercise in the…
  • I never used percentages as my daily calorie goal varies massively. Set my goals in grams for protein and fat (as minimums, OK to exceed) and carbs used as the "filler" up to my calorie goal. As it happens fat naturally took care of itself so I only really had to consider my protein minimum and calorie maximum goals.…
  • Are you using trying to use MFP as designed? (Your steps accounted for in your activity setting, your Peleton logged as exercise - a variable daily calorie goal in line with exercise.) Or are you trying the average TDEE method where both activity and exercise are averaged out to give a same every day calorie goal? Huge…
  • It's such a tiny difference between crank and pedal based technology I would focus on price and convenience, strain gauges have been around for an age. I went with Favero Assioma single sided - they now do Shimano cleat fittings as well as the Lifeline/Keo Look ones that I use. My biggest reason for buying pedal mounted…
  • But you are getting two ballpark estimates! Pick one? Both of those ballpark estimates will be missing useful information whichever method you pick - it's hot so your HR goes up (or you have had an espresso or a near miss....), headwind, baggy jacket or flat tyre that Garmin doesn't know about.... My own HR to power…
  • I cycle for fitness and enjoyment but not for weight loss. This year I actually did the reverse of losing weight through diet to improve my cycling Monitoring my weight trend and mindful eating works for me in long term weight maintenance although I did calorie count for precision when I lost the majority of my weight. I…
    in Weight Loss Comment by sijomial June 9
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