Exercise, calories, rates of absorbtion, and weight loss questions

From: Joseph Santaniello (someone_at_arbitrary.org)
Date: 09/11/04 

Date: Sat, 11 Sep 2004 17:06:10 GMT

Hello All,

I have a few nutritional questions whose answers will help me with my
exercise and weight-loss program.

I am 34 years old, male, 193cm tall (6'3"), and weigh 103 kg (227 lb). I
am large framed, and I estimate my ideal weight to be about 90 kg (200
lb).

I have recently started a diet and exercise program to get back in shape
and loose weight. When I was around 20 I was in good shape and I intend
to get back to the same level.

I have been limiting my daily calorie intake to 3,000 no matter what
level of exercise I perform on any given day. 3 times per week I take a
100 km (62 mile) bike ride which I estimate to burn about 4,000 calories.
My weight has gone down slowly in the last weeks while my muscle mass
has increased. But I seem to be stagnating a bit.

My question has to do with how the timing of eating relative to exercise
of this type relates to weight loss, and how I can maximize the weigh
loss effects without otherwise adversely affecting my health and
recovery by altering when and what I eat.

So on a 4 hour bike ride, when were the calories being burned eaten?
What type and quantities of food and drink should I consume and when in
order to aid in recovery while not working against my weight loss goals?
I usually start my rides after lunch and ride non-stop. I drink water
during the rides.

I eat usually 400 calories of plain yoghurt for breakfast, about 500
calories of cottage cheese and fruit for lunch, or about 500 calories of
ham and cheese on whole grain non-wheat bread. Usually an afternoon
snack of 400 calories of plain yoghurt. And for dinner about 1300
calories of chicken, pork, or fish with various vegetables (no potatoes,
occasionally wild rice, or pasta), and an evening snack of 400 calories
of cottage cheese. I drink water, and I cannot digest lactose, so no
butter or cream is used in cooking. Just olive oil if necessary.

I have chosen these ingredients because I like them, they are available
in convenient sizes, and are readily available where I live.

So can anyone enlighten me on the process that occurs when I eat the way
I do, and exercise the way I do? When is what converted to glycogen, fat,
etc and when are these things "burned"? And how might I alter my plan to
be more effective?

Thanks!

Joseph

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