Greener Diet: UPDATE
It has
been two months since I started to clean up my diet and make it
"greener" or more appropriately stated, colorful. The results are eye
opening.
Before I
get into the details of the physical changes I want to be clear on some key
points. First I train to be fast. My physical appearance is a result of my
efforts to get from point A to point B, which more times than not are 70.3
miles apart. I do not train for “washboard abs” or to look like Brad Pitt
in Fight Club.
Secondly
I'm an opponent of frequent weigh-ins. The numbers on the scale are just
numbers and weight fluctuates too much day to day to be of any significance
over the short term.
At the
end of the first week of each month I take what I call "my
vitals". On Saturday morning of the designated weekend I wake up and
immediately take my resting heart rate. I then proceed to the bathroom, to
measure my body weight (I realize what I wrote above) and body fat.
The only
reason I do this each month is for health reasons. First I want to make
sure that my resting heart rate is steady. If it is raised by as much as 5 BPM
it is a sign of my heart working harder than it should. This could forecast an
oncoming cold, current physical fatigue and is a signal that I need to focus on
rest and recovery.
I
measure and log my weight because a dramatic drop in weight is not healthy and
a safety concern. As the volume and intensity of training picks up I need to
make sure that the deficit between calories going in vs. calories going out (burned)
is at a minimum.
My
concern with body fat is similar to that of my weight. Having a certain amount
of fat is good because it serves as an important energy source (vital for
endurance athletes). Without the fat to burn the body will rip through glucose
leaving you cooked before the finish line.
My
initial vitals
RHR: 53
BPM
Body Fat
%: 16%
Body
weight: 180lbs
One
month on a greener, more colorful diet:
RHR: 55
BPM
Body Fat
%: 14.5%
Body
Weight: 177lbs
Two
months on a greener, more colorful diet:
RHR: 55
BPM
Body Fat
%: 14%
Body
Weight%: 173.5lbs
My RHR
has remained steady. Yes, I should be measuring it on a daily basis for it to
be truly useful. As the volume of training increases I'm sure my RHR will
slowly drop.
I'm
comfortable with the drop in BF. I don't feel that a 2% drop in two months is
alarming or is of major concern. At this point in my training I feel I’m right
where I should be in terms of BF.
My
weight. . . The loss of weight the first month, 2lbs, I was happy with and very
comfortable with. It was proof that my efforts with nutrition were paying off.
The alarms went off when I looked down at the scale after the second month. I
lost 4.5 lbs in a month! This is certainly a concern of mine. My initial
reaction was $hit, this is not good. But then I thought about it and discussed
it with Matt. I hadn’t been experiencing any headaches and my sleeping patterns
have been normal. I'm certainly not starving myself because if there is no gas
in the tank the engine won't work. In addition my energy levels are up, my
power on the bike is up, my recovery time hasn't increased, my endurance is
building, my emotional and mental states are positive and I'm not craving food.
Despite not having any current or known negative side effects of loosing that
much weight in a month I will certainly keep my eye on my weight and make sure
that I continue to consume the appropriate number of calories.
I have
no intention of altering my diet in anyway except for increasing the amount of
calories when the volume of training demands it.
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