Nutrition (formerly Protein) accountability thread šŸ’ŖšŸ„©šŸ¼šŸ„‘

Nutrition
1

Until TR adds protein consumption ā€˜workoutsā€™ to my Calendar, Iā€™m lost on nutrition. :wink:

Hence this thread to maintain accountability. Until it becomes routine. Feel free to join in.

ā€”ā€”EDIT Jan ā€˜25: Broaden thread to nutrition accountability!

ā€œThe Pfaffenbach Principlesā€

  1. Canā€™t predict weight loss by calories, so forget calories
  2. Protein and fat per kg total body weight
  3. 1.6x never below 1.2x protein, you wonā€™t notice when youā€™re below
  4. Fat lowest 1.2x, 1x in two weeks before race
  5. Every day
  6. Will not add up to BMR
  7. Carbs available immediately, Protein and fat are long term nutrients
  8. Target 2.5kg change, accepting that loss unlikely to be linear

For me my targets are

87kgx1.6= 140g protein
87kgx1.2= 104g fat, up to 122g

My Guide Fall-back for Meals:

Breakfast 40g protein

  1. 4 eggs, 100g bacon,
  2. A litre of milk, or
  3. A can beans

Lunch 100g protein

  1. Large chicken breast, a can of beans,
  2. 2x 5% fat burgers, 200g bacon, or
  3. Rump steak, can of bbq beans

The wife commands dinner time and itā€™s mostly vegetarian, so best to see that as bonus grams.

2

This all checks out and aligns to my beliefs. I have been on this type of ā€˜dietā€™ for over a year now and its great. I think you have too many beans in there - they are hard to diggest! I also do it across two meals - they are rather big, but it feels better to let your gut empty during the day. I fuel rides with pure sugar only if intervals are on the schedule. If endurance, I fuel the rides wtih salt. Good luck!

3

Has anyone followed Dr. Pā€™s plan and lost a lot of weight?

4

Today: Chicken, chick peas, milk, peanut butter, Brussels sprouts, brown breadā€¦

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:white_check_mark:

5

You canā€™t completely forget or ignore calories - thatā€™s not what he said. They still matter but if youā€™re being diligent about your macros and making sure you modulate them correctly, you are also modulating calories. Take in too many, you WILL gain fat.

Personally, Iā€™d also track your fat consumption for a bit. I personally donā€™t ever have to try to hit that number, I have to make sure I donā€™t go overboard. I am trying to limit myself to ~100g not hit it. Trying to make sure youā€™re cutting back on saturated fat as much as possible is good too, but Iā€™m not giving up red meat either. Something like bacon though should be a treat as opposed to an every-day thing.

Also - better off splitting 100g protein lunch into two separate meals if possible.

6

You could reduce the canned food by cooking beans and having them storage in daily containers. Less sodium, conservatives, and all that shi!.

7

Sure, blame the conservatives for that, too. :face_with_open_eyes_and_hand_over_mouth:
:grinning:

In my ongoing effort to find an eating system that works for me, I shifted to a diet where I focus on getting the needed protein (and fat, but that has never been a problem) maybe a month before that TR podcast, so it was a good one for me to reinforce and add to what I was already trying to do.

Iā€™ve upped my daily protein goal to 150+ grams, and have never had any trouble getting enough fat, so am also focusing more on reducing my fat some, where itā€™s easy and obvious. That mostly means getting a pack of skinless breasts, instead of skin on thighs or breasts, and having a 70ish gram hunk of chicken on the side of my 3 egg breakfast. That works out, because with the big breasts we usually get, I donā€™t need a full one for lunch or dinner. The higher protein, even with the lower total fat intake has made me noticeably more satiated after breakfast and lunch, so less likely to snack. Looks like my fat intake is usually in the 100-200g range.

Also trying to reduce the amount fat that also comes with carbs, like candy or dessert, especially in the hours before bed. So, if I take a 3-hour ride in the morning, and want ice cream as a ā€œrewardā€ (horrible practice, that reward for exercise concept, btw) Iā€™ll eat it in the afternoon, instead of after dinner. Iā€™ve definitely seen the effects of this trick on the scale.

I donā€™t go crazy on the carbs like some people espouseā€¦thatā€™s how I got to this weight, lose self-regulation once I get going on them. I consume them as I feel appropriate for my next workout/ride and make sure I get enough on the bike (generally no carbs for z2 (I donā€™t do many more than 1.5 hr) and 60g/hr z3+ for workouts over 1hr (most)), which seems to be the key for me.

Iā€™ve lost a little over 7 lbs in the last 2 months, about to fall below 200# (5ā€™9", 55 yo). FTP is somewhere around 315 or 320 now, and pedaling usually 8-11 hrs per week these days.

8

:joy:

I donā€™t know if that is below your 1.2x body weight - heā€™s pretty clear that is a minimum, but Iā€™m not trying to tell anyone else what to do just what Iā€™m doing :blush: You do you, etc :+1:

9

You missed the point. Itā€™s next to impossible with my normal diet to be under it, which is true for most people. (Ok, maybe not next to impossible, but on average I certainly donā€™t have to work to get enough like with protein)

Above 100, the goal becomes to limit extra fat.

10

I always try to hit 2g/kg protein because you always miss your protein target but aiming higher does tend to lead to more protein intake

11

Tricky day. Main sources were: Beans, cod, peas, supermarket sandwich, nuts

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12

Iā€™m realising quickly carb volume is going to be a problem when I thought it would be fatsā€¦

Eggs, bacon, scotch eggs, beef, milk

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Bacon beans beef and steak

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:white_check_mark::white_check_mark:

13

Missed breakfast but caught up. Ham, peanut butter, spelt bread, chicken, peas were the main sources.

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Once again surprised by the low fat levels.

:white_check_mark:

14

Counting the amount of fat and proteins from lean body mass, no? Bodyfat doesnā€™t need any macros to surviveā€¦

15

No, bodyfat does not need macros to survive. As to the g/kg being lean body mass or total weight, that info should be clear in the ā€œprescriptionā€ā€¦maybe they say 1.2g/kg or lean body mass or maybe they say .9 g/kg body weight (or some other number). Iā€™ve seen a few or the recommended levels be based on body weight, and usually the reason for this is that most people donā€™t know their lean body mass, and would have to calculate that based on their scaleā€™s %, so they call it out by total weight (or Iā€™ve heard of it specified to goal total weight).,

16

Discussed this a few times on these forums, but ā€œThe Pfaffā€ talks to total body mass for fat and protein so thatā€™s what Iā€™m using.

I wonā€™t try to explain it, but I will say that there is a level in uncertainty in all aspects of diet monitoring that we need to be comfortable with and Iā€™m happy to do that for now.

Regarding goal weight, his approach is to never have a goal greater than 5 freedom/imperial units or roughly 3kg.

17

I really like these Pfaffenbach principles, no faff at all really :see_no_evil: and quite familiar with them alreready before from other sources of information, for example Wenzel Coaching had sorta some similarities long long ago like:

Works really well personally year round, proteins, and fats first and foremost. Also trying to keep eye on quality greens and good amount of greens as bodyā€™s base acid-balance I think is quite important too.

18

Is their a recap or video or page where Dr. Kyleā€™s method is summarized? I did watch the TR video and take notes.

So far Iā€™ve got:

protein range
1.4g/kg (min) to 1.8g/kg

fat 1g / kg

carbs as necessary?

Track overall calories with an app, hit protein target and then stay under the calorie total? Thatā€™s what Iā€™m doing now. Fat seems to take care of itself pretty easily. I mean, it seems to naturally come in around 1g per kg.

19

I started summarising and discussing here which lead to the summary at the top of this thread.

20

Which app is this? Iā€™ve been on MFP for a while and recently trying out ā€˜Lose-Itā€™.

Def helping keep me in check with calories in, calories out and tabs on protein.