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

From: Chris Hogg (me_at_privacy.net)
Date: 09/12/04 

Date: Sun, 12 Sep 2004 10:40:56 +0100

On Sat, 11 Sep 2004 17:06:10 GMT, Joseph Santaniello
<someone@arbitrary.org> wrote:

>
>
>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

I'm no expert (just happened to see your post next to mine), but AIUI
timing of food intake isn't too important. What the body doesn't use
immediately it stores for next time. Insulin stores the excess glucose
(from carbohydrates etc) in muscles and in the liver as glycogen, or
as fat. Remember that muscle is more dense than fat, so if you're
developing muscle at the same time as reducing fat, your weight loss
will be slow for a period, but when you have enough muscle for your
body's immediate requirements, then your weight should start
decreasing again (provided your calorie expenditure is greater than
your calorie absorption, of course). 

-- 
Chris
E-mail: christopher[dot]hogg[at]virgin[dot]net
Loading