A calculator would be awesome. I have been struggling for about a year now and all signs are pointing to RED-S. Thank you for this clear and concise explanation!
Hi TrainerRoad - funny story: I am in the video at 4:14 in the stock footage haha. I also just finished my MPH in nutrition in dietetics and am an RD who works in eating disorder treatment. Happy to see you bring awareness to REDs! Just a note - would always recommend adding a disclaimer to videos to work with your primary care provider and a dietitian (RDs with a specialization in sports will have a CSSD by their name! And eating disorder providers will likely have CEDS by their name, but not all eating disorder providers carry this credential) when attempting to lose weight. Thanks again for talking about this!
You're famous!! That's a great point on the disclaimer and an oversight on our end. We'll add this to the description and to future videos on this topic.
Great video and I like that you covered the basis on why eating enough is important for everyone and gave concrete instructions on a way to calculate macros and ideally lose fat. And yes to the calculator!
Yes - getting your engineering team to develop OEA calculator would be a fantastic resource for us! And, the production value of this video is amazing.
This is absolute 🥇🎖️ gold! All this I have learned over the past year. I was trying to track down feeling like crap and having low T. I first learned about REDS and the whole your body priorities functions over other things. Started tracking my macros now and learning more and more about nutrition. This is honest the X factor! If you learn this and nail it. You will see huge jumps in your performance and training!
I've read the paper. I think the physiology is sound and as a proof of concept addressing the metabolic response to extreme caloric restriction on muscle metabolomics is interesting and of value. However a 900 calorie/d restriction is of course extreme and perhaps the responses don't necessarily reflect the responses to more modest restriction. The concluding advice I'm sure is reasonable!
Agreed. Modest caloric deficits are more sustainable and less risky. The negative impact of the common use case of skipping a meal, however, is often underestimated.
@trainerroad: but is the negative impact of skipping a meal (presuming a person has some adipose tissue they can afford to lose) really a negative? Skipping a meal (thus keeping insulin repressed and glucagon active) is an entirely different proposition than simply reducing caloric intake across all meals, but continuing to eat throughout the day. The reduction of caloric intake across a ‘normal’ meal schedule is very likely the cause of the large drop in BMR found in this study.
Ok, now I have watched the video four times to get every bit of info. Best stuff I have heard in a long time about nutrition. I like like like the defined plan. Keep this stuff up. Up there with the best content for athletes on youtube
I'd love a calculator, but even a blog post that I could refer to easily rather than coming back to this video would be fantastic! Thanks for the insight!
Great explanation Jonathan and good advice to start high and drop the cals/kg to find your optimum level. Keep up the great work on the App and videos.
Okay I’ve watched this a few times now. Super helpful. One question: how does fasted riding and fat-adapted training factor into this? For example, is doing the occasional 45-60 minute endurance ride first thing in the morning (fasted) doing more harm than good? Or is that still okay if you adequately replenish afterwards?
As an overweight cyclist 20kg into a 35kg weight loss goal, while still trying to get faster, I am in love with the concept of a scientifically backed formula for calorie consumption. Thank you TR! My problem is much more than 30*FFM (as measured by Garmin index s2) grinds my weight loss to a halt. Is this a case of YMMV? Should I look at validating my scales FFM/body fat estimate? Could it be the distribution of macros of my diet? I use MFP for calorie tracking and tend to be on the pessimistic side of any unknowns and use a power meter to track workouts, so I’d like to think they’re not miles out
Great Video! Cutting the KCal in half is very drastic and it is no surprise that the bmr dropped. In terms of weight loss you shouldn't drop more than 1% of you body weight per week in order to prevent severe much muscle loss. If you you are a 125lb female that would be around 600kcal deficit (very restricted) , diet breaks would be highly recommended to reduce impact on the BMR. Increasing Protein is also a must during those restrictions in my opinion. A Calculator would be great!
There's nothing really wrong with running a 900 calorie deficit as long as you're getting all the macros you need. I started TrainerRoad and ran a similar deficit all the way until summer, lost 30 lbs and gained 80w on my FTP in the process. Now I've stayed the same weight and have added another 35w on top of that. Just have to be smart about how you do it, don't cut out so much food that you're not getting the correct amount of protein or not enough carbs for your workouts!
@@timtaylor9590 "You can't get macros without getting calories." - This is true. However, you can eat calories that don't have the right composition of macros. For instance gummy bears are high in carbs, and low in protein, fat. If you eat the right foods, in the right quantities, you can remain in a deficit while still taking in adequate macronutrients.
@@liamcooper3836 define adequate? Isn't that the very debate being had. Sufficient macros for optimal gains. Sure gains can be made with different ratios of macros but no matter the ratio if youre getting an adequate amount then by no means would it ever be considered deficient. In my experience having a balanced macro intake is best because it's easier for the body to use carbs for fast energy, fat for longer, less intense sustained efforts, and protein for rebuilding. I wouldn't recommend using protein for energy unless you're trying to make an extreme body composition change like cutting body builders. I don't see an advantage in restricting any one macro if performance and gains are the goal. Again restricting one or two macros isn't calorie deficient, it seems the original commenter is confused or mis worded it.
I think it also depends what your current weight is. Running a calorie deficit of 900 cal if you weigh lets say 155 lbs (70 kg) is drastic. Whereas if you have an additional 30 lbs to lose which is mostly fat then losing 900 cal while maintaining a balanced diet is okay.
I've got pounds to lose for the sake of climbing and even more importantly for health in general. I need to be in caloric deficit to lose weight, but don't want to lose muscle mass. I am eating more protein than before the path to a smaller and lighter me began, and weighting it in the AM. I have to rewatch this video!
Sorry, if i missed this detail in the video - but should you count your workout-fueling as a part of the "OEA"? If my OEA is 2700kcal a day, and I have a workout burning 1000kcal - should my during- and postnutrition count as a part of the 2700kcal or is workut-fueling not a part of the calculation her?
Interested in this answer too. Obviously how much you train matters. The optimal oea plus my training would be too much for me. However the 30 cal/kg ffm isn’t enough for me without adding in the training calories burned.
I burn over 3000 calories per day and I find that a 250 calorie deficit is extremely challenging, so 900 for female cyclists who probably weigh 50kg is insanely high
Hi @trainerRoad . Just to clarify are you saying the OEA*FFM calorie number is the amount of calories to consume independent of the workout calories? and then add the workout calories to that. For example a baseline OEA*FFM is 3000 calories, and if I do a 1500 calorie workout, should consume 4500 for that particular day. Is this correct? Thanks!
When you complete a graphic, please leave it on the screen for at least one whole second. Would love to have a few secs to take it in, think, calculate a bit, etc. Thanks in advance!
Very informative. Just to clarify, the calories we eat to make up what’s burned on a ride is not included within the FFMxOEA calculation (which is just for normal meals). Correct?
I lost 140lbs on a severe caloric deficit almost 20yrs ago. Lost 95% of that weight in a year and have only yoyo'd about 15lbs since then. Even know though, i love in what a computer would say is about a 1000calorie deficit every day but I'm maintaining my weight at about 190-195lbs. Worked well enough to be a cat1. Some people need to do this if they were very big at one time.
@TrainerRoad the diet is still a lot harder than the training. I was big on purpose... high school all-American shot putter but a hand injury my freshman year in college ended my track career.
Would love a calculator for this. Our family grew this year, and focus has not been on riding/health. Put on a decent amount of weight and need to get healthy again, fast is a secondary goal. Might be nice if the calculator had some sort of way of weighting your goals (IE speed, vs winter weight loss with no cycling goals in mind)
You stated the Garmin Scale tracked with a dexascan nearly identically. How many times have you checked it for consistency and have you tried any other scale?
Over the course of 10 dexa scans, it was consistent throughout. I've also tried a couple scales from Tanita and they performed similarly, but your mileage may vary. Some people report that these scales don't track well for them.
I’d be interested in the calculator with sliders to adjust up and down. I’m very interested in where you came up with the 65/18/17 calorie split. Also is the percentage calories or grams of macros?
Great format and information! If I consume calories right before my workout, should those calories be included as Intake calories? If so, what is the time range before the workout that would be considered as Intake calories, for example, 10, 30, 60 minutes? I remember from a few years ago, Amber said that the window for post ride recovery was more like a garage door rather than a window. I do not remember if you covered pre-ride calories. Thank you in advance!
Hi TrainerRoad - Not sure if this has been covered somewhere else, but i'd love a way to sync HRV (and or other training readiness) data into the training program .. either through allowing us to sync a device or even input the numbers. These surveys having us disclose perceived data can dont seem optimal if theres real data available to use. Thanks!
Big shout out to your video editor. Very well done. Engaging and solid pace, sound design, flowing transitions, balanced humor, all around good work. @@TrainerRoad
Iirc, another study found that it’s possible to achieve fat loss with lean mass gain, provided that the deficit isn’t too big. I think it was somewhere in the range of nothing more than 200-300cal. Participants were able to build muscles, while also burning fats. They hypothesised that the body was actively burning fats to fuel the muscular activities. Beyond that deficit however, they found the same muscle mass loss reflected in this study.
Yep! Managing a modest deficit less than 300 calories doesn't introduce the same challenges, but it can still blunt gains and be difficult to maintain long term.
Calculator would be awesome. Especially if it knew what your workout was like / is for the day so it could recommend caloric and macro intake. I would (probably) be good with paying a little extra each month for it. Keep it when wanting to maintain or loose some fat.
Calculator please with maybe a v2 that allows for exercise input to adjust beyond just day to day. Also, thank you for including a study with women they are so few and far between so as a female athlete I appreciate it and hope more companies continue including females in studies
So far I’ve used a ratio that some bodybuilders use. Basically aiming to hit 40% protein calories where carbs and fats fall into their own place. For any rides I have a decent pre ride meal. But generally don’t fuel for two hour endurance rides. I do want to start fuelling during my rides. When I initially started my deficit I saw a 20% drop in performance. But have started to make gains again with a consistent week over week increase. I’m trying to drop from 92kg to 75ish.
This video was super helpful. But... 90g of carbs per hour on the bike seems like a LOT. That's more than 4 gels or equivalent per hour. It makes sense in terms of energy balance, I'm just not sure how I could sustain that kind of intake, and I'm concerned about the impact on my glucose levels both during and after the ride. I'm not diabetic but I'm old enough that I don't think my insulin response is what it used to be.
I'd like to get back to 82 kg, am at 88-89 now, but putting effort in losing weight would just make be sick, tired and unhappy. Rather eat well, be strong.
So, I've watched this a couple of times and using a Garmin Index Scale I still don't understand how to calculate Fat Free Mass. What scall readings are you using?
I think beyond knowing fat free mass, knowing your BMR and how that changes over time to derive, what is your caloric baseline is also a challenge. Thus the appeal of Noom and CGMs now. That tied together with maybe where you are in life and what that training regimen looks like...I am 62. I am trying to "pretend" I am still 40, that isn't always true but I am also not trying to figure out what the next event I am going to win is...win life.
First Love Trainer Road and these kinds of Videos. Just want to point out that these studies are problematic because they do continue after the calorie deficit is over. Usually, muscle lost during weight loss comes back very easily, once the calorie deficit is eliminated, especially if eating enough protein. You can also negate most muscle loss by eating higher than normal 1 g/ pound body weight, which seems to be really good based on the literature. Depending on the individual, you can lose weight without losing much muscle or fat for 8-12 weeks before needing to take a break, it's also important not to try and lose weight too rapidly. The downside of this much protein is you have less energy available to train so this might not be ideal for endurance training. It is also recommended to maintain or reduce training volume if you are trying to lose a significant amount of weight; if you are well-trained, you should expect your performance to decrease or be maintained during this time. If you try to improve your fitness while losing weight (unless you haven't been training), you will probably fail at both. Workouts should also be lower intensity, this will help reduce the risk of injury.
When replacing calories after a ride do you include those calories on your daily calorie count or are those meant to just replace what’s burned during your workout?
Calculator plz
A calculator would be valuable, especially if it prompted you for the input weight
That's an awesome video! Not too long, not too short and explained very clearly
So glad you enjoyed it!
Yes. Much better than „shorts“
And not too long
Calculator 😅
A calculator would be awesome. I have been struggling for about a year now and all signs are pointing to RED-S. Thank you for this clear and concise explanation!
Yes PLEASE for the calculator!!! I need that in my life!!
Would be cool to have that!
Hi TrainerRoad - funny story: I am in the video at 4:14 in the stock footage haha. I also just finished my MPH in nutrition in dietetics and am an RD who works in eating disorder treatment. Happy to see you bring awareness to REDs! Just a note - would always recommend adding a disclaimer to videos to work with your primary care provider and a dietitian (RDs with a specialization in sports will have a CSSD by their name! And eating disorder providers will likely have CEDS by their name, but not all eating disorder providers carry this credential) when attempting to lose weight. Thanks again for talking about this!
You're famous!! That's a great point on the disclaimer and an oversight on our end. We'll add this to the description and to future videos on this topic.
Calculator Please ! - Awesome video, more like this
Thanks for the feedback! More videos coming :)
Ok love this & saving for later. Clear, concise info and a simple plan to be able to put it into action, thanks and awesome work 👍
Love to hear it!
Yes, a calculator would be super helpful! :)
Great video and I like that you covered the basis on why eating enough is important for everyone and gave concrete instructions on a way to calculate macros and ideally lose fat.
And yes to the calculator!
Thanks, Jeff!
Yes - getting your engineering team to develop OEA calculator would be a fantastic resource for us! And, the production value of this video is amazing.
This is absolute 🥇🎖️ gold! All this I have learned over the past year. I was trying to track down feeling like crap and having low T. I first learned about REDS and the whole your body priorities functions over other things. Started tracking my macros now and learning more and more about nutrition. This is honest the X factor! If you learn this and nail it. You will see huge jumps in your performance and training!
Calculator and article with all that info written down please! Keep up the great work!
It's like they noticed my reported weight has kept going up and wanted to give me a hand to drop weight in a better manner. Thanks TrainerRoad!
Weight *aaannnd* power???
@@TrainerRoad Gotta get up those hills much faster! 💪
I've read the paper. I think the physiology is sound and as a proof of concept addressing the metabolic response to extreme caloric restriction on muscle metabolomics is interesting and of value. However a 900 calorie/d restriction is of course extreme and perhaps the responses don't necessarily reflect the responses to more modest restriction. The concluding advice I'm sure is reasonable!
Agreed. Modest caloric deficits are more sustainable and less risky. The negative impact of the common use case of skipping a meal, however, is often underestimated.
@trainerroad: but is the negative impact of skipping a meal (presuming a person has some adipose tissue they can afford to lose) really a negative? Skipping a meal (thus keeping insulin repressed and glucagon active) is an entirely different proposition than simply reducing caloric intake across all meals, but continuing to eat throughout the day. The reduction of caloric intake across a ‘normal’ meal schedule is very likely the cause of the large drop in BMR found in this study.
Ok, now I have watched the video four times to get every bit of info. Best stuff I have heard in a long time about nutrition. I like like like the defined plan. Keep this stuff up. Up there with the best content for athletes on youtube
Calculator = yes please, that would be as I am dealing with weight loss currently
Great video, perfect length, perfect pace, great content. Let's see that calculator!
Glad you enjoyed it!
This is exactly what I needed! Please please please get a calculator going 🙏🏾
I'd love a calculator, but even a blog post that I could refer to easily rather than coming back to this video would be fantastic! Thanks for the insight!
Big YES to the calculator
Great video. Commenting for the calculator 😊
Yes for the calculator!!
Wow, this was a really well edited video, you guys!
Thank you!
Id pay good money for TR to add that calculator please
Great explanation Jonathan and good advice to start high and drop the cals/kg to find your optimum level. Keep up the great work on the App and videos.
Thanks, David!
- Jonathan
Okay I’ve watched this a few times now. Super helpful. One question: how does fasted riding and fat-adapted training factor into this? For example, is doing the occasional 45-60 minute endurance ride first thing in the morning (fasted) doing more harm than good? Or is that still okay if you adequately replenish afterwards?
Also interested in this answer
As an overweight cyclist 20kg into a 35kg weight loss goal, while still trying to get faster, I am in love with the concept of a scientifically backed formula for calorie consumption. Thank you TR!
My problem is much more than 30*FFM (as measured by Garmin index s2) grinds my weight loss to a halt.
Is this a case of YMMV? Should I look at validating my scales FFM/body fat estimate? Could it be the distribution of macros of my diet?
I use MFP for calorie tracking and tend to be on the pessimistic side of any unknowns and use a power meter to track workouts, so I’d like to think they’re not miles out
Congratulations! I can’t remember watching a more informative and relevant video. Awesome.
Thank you so much!
Awesome video! I have watched it a couple times to take it in. A calculator would be great. Thanks for making these!
Great Video! Cutting the KCal in half is very drastic and it is no surprise that the bmr dropped. In terms of weight loss you shouldn't drop more than 1% of you body weight per week in order to prevent severe much muscle loss. If you you are a 125lb female that would be around 600kcal deficit (very restricted) , diet breaks would be highly recommended to reduce impact on the BMR. Increasing Protein is also a must during those restrictions in my opinion. A Calculator would be great!
Great advice on the diet breaks!
Love this format!
Love that you love it!
Thank you for talking about female athletes 🤗
You're so welcome!
Calculators plz!❤❤❤
There's nothing really wrong with running a 900 calorie deficit as long as you're getting all the macros you need. I started TrainerRoad and ran a similar deficit all the way until summer, lost 30 lbs and gained 80w on my FTP in the process. Now I've stayed the same weight and have added another 35w on top of that. Just have to be smart about how you do it, don't cut out so much food that you're not getting the correct amount of protein or not enough carbs for your workouts!
Way to go! That's a huge accomplishment. :)
Macros are calories so I'm not sure how that works. You can't get macros without getting calories. Might you be referring to micro nutrients?
@@timtaylor9590
"You can't get macros without getting calories." - This is true. However, you can eat calories that don't have the right composition of macros. For instance gummy bears are high in carbs, and low in protein, fat.
If you eat the right foods, in the right quantities, you can remain in a deficit while still taking in adequate macronutrients.
@@liamcooper3836 define adequate? Isn't that the very debate being had. Sufficient macros for optimal gains. Sure gains can be made with different ratios of macros but no matter the ratio if youre getting an adequate amount then by no means would it ever be considered deficient. In my experience having a balanced macro intake is best because it's easier for the body to use carbs for fast energy, fat for longer, less intense sustained efforts, and protein for rebuilding. I wouldn't recommend using protein for energy unless you're trying to make an extreme body composition change like cutting body builders. I don't see an advantage in restricting any one macro if performance and gains are the goal. Again restricting one or two macros isn't calorie deficient, it seems the original commenter is confused or mis worded it.
I think it also depends what your current weight is. Running a calorie deficit of 900 cal if you weigh lets say 155 lbs (70 kg) is drastic. Whereas if you have an additional 30 lbs to lose which is mostly fat then losing 900 cal while maintaining a balanced diet is okay.
A calculator would be great! Great vid too! 😊
I've got pounds to lose for the sake of climbing and even more importantly for health in general. I need to be in caloric deficit to lose weight, but don't want to lose muscle mass. I am eating more protein than before the path to a smaller and lighter me began, and weighting it in the AM. I have to rewatch this video!
Keep up the good work!
Sorry, if i missed this detail in the video - but should you count your workout-fueling as a part of the "OEA"? If my OEA is 2700kcal a day, and I have a workout burning 1000kcal - should my during- and postnutrition count as a part of the 2700kcal or is workut-fueling not a part of the calculation her?
Interested in this answer too. Obviously how much you train matters. The optimal oea plus my training would be too much for me. However the 30 cal/kg ffm isn’t enough for me without adding in the training calories burned.
Adding a calculator would be invaluable to have! Thank you for considering it!!!
Brilliant video this, thanks TR team 👏
A calorie deficit of 900 calories is huge.
It's more than is typically suggested as a "safe" deficit, but it falls very much in line with a skipped meal. ... At least for us Americans 🍔 😆
I'd love to see a similar study with half the deficit.@@TrainerRoad
although most people will still be in an overall positive calorie balance ;] !@@TrainerRoad
I burn over 3000 calories per day and I find that a 250 calorie deficit is extremely challenging, so 900 for female cyclists who probably weigh 50kg is insanely high
Great video Jonathon! Yes, yes calculator please!
Thank you, Peter!
- Jonathan
I did a Dexa scan recently. However I don't see the FFM number. I see a Lean Body mass number. Should I add bone mass to that to get the FFM?
Hi @trainerRoad . Just to clarify are you saying the OEA*FFM calorie number is the amount of calories to consume independent of the workout calories? and then add the workout calories to that. For example a baseline OEA*FFM is 3000 calories, and if I do a 1500 calorie workout, should consume 4500 for that particular day. Is this correct? Thanks!
That's correct!
It could be worth making this more clear in the future. Great video though. @@TrainerRoad
When you complete a graphic, please leave it on the screen for at least one whole second. Would love to have a few secs to take it in, think, calculate a bit, etc. Thanks in advance!
Calculator would be amazing!
Where do you find FFM on the Garmin Index? Is there a calculation that is required based on body fat percentage?
Very informative. Just to clarify, the calories we eat to make up what’s burned on a ride is not included within the FFMxOEA calculation (which is just for normal meals). Correct?
+1
I lost 140lbs on a severe caloric deficit almost 20yrs ago. Lost 95% of that weight in a year and have only yoyo'd about 15lbs since then. Even know though, i love in what a computer would say is about a 1000calorie deficit every day but I'm maintaining my weight at about 190-195lbs. Worked well enough to be a cat1. Some people need to do this if they were very big at one time.
That had to have been super hard! Well done.
@TrainerRoad the diet is still a lot harder than the training. I was big on purpose... high school all-American shot putter but a hand injury my freshman year in college ended my track career.
I’m interested on the OEA calculator ❤
Yes please for the calculator!
Yes would love that calculator
This would be a wonderful addition. Yes for the calculator
Excellent & informational video. Calculator would be extremely helpful!
I was thinking "I wonder if Trainer Road has a nifty calculator for this" and right then you said we should comment if we'd like a calculator for it!
Would love a calculator for this. Our family grew this year, and focus has not been on riding/health. Put on a decent amount of weight and need to get healthy again, fast is a secondary goal. Might be nice if the calculator had some sort of way of weighting your goals (IE speed, vs winter weight loss with no cycling goals in mind)
Wow that was quick!!! Great video!!!
Is there an update on the calculator, by chance? It would be fantastic
Calc yes please! Can a synced garmin connect account allow importation of weight figures into my TR account?
You stated the Garmin Scale tracked with a dexascan nearly identically. How many times have you checked it for consistency and have you tried any other scale?
Over the course of 10 dexa scans, it was consistent throughout. I've also tried a couple scales from Tanita and they performed similarly, but your mileage may vary. Some people report that these scales don't track well for them.
Great information thank you.
Great stuff, calculator vote!
I’d be interested in the calculator with sliders to adjust up and down. I’m very interested in where you came up with the 65/18/17 calorie split. Also is the percentage calories or grams of macros?
Great format and information! If I consume calories right before my workout, should those calories be included as Intake calories? If so, what is the time range before the workout that would be considered as Intake calories, for example, 10, 30, 60 minutes? I remember from a few years ago, Amber said that the window for post ride recovery was more like a garage door rather than a window. I do not remember if you covered pre-ride calories. Thank you in advance!
Strength training avoids 90% of the muscle loss associated with weight loss. The citation is in How not to Age by Michael Greger.
Hi TrainerRoad - Not sure if this has been covered somewhere else, but i'd love a way to sync HRV (and or other training readiness) data into the training program .. either through allowing us to sync a device or even input the numbers. These surveys having us disclose perceived data can dont seem optimal if theres real data available to use. Thanks!
That's something we'd like to do as well, but not immediate plans with all the other stuff we are building :)
Big shout out to your video editor. Very well done. Engaging and solid pace, sound design, flowing transitions, balanced humor, all around good work. @@TrainerRoad
Please make a feature to link to Garmin connect in order to upload activities from the smartphone
Good video, calculator will be a great value add 👍🏼
Calculator would be great! Will watch this again..good stuff.
Iirc, another study found that it’s possible to achieve fat loss with lean mass gain, provided that the deficit isn’t too big. I think it was somewhere in the range of nothing more than 200-300cal. Participants were able to build muscles, while also burning fats. They hypothesised that the body was actively burning fats to fuel the muscular activities.
Beyond that deficit however, they found the same muscle mass loss reflected in this study.
Yep! Managing a modest deficit less than 300 calories doesn't introduce the same challenges, but it can still blunt gains and be difficult to maintain long term.
Brilliant vid guys :) well done. A calculator would be excellent please create one guys.. Pete
Thanks, Pete!
Calculator? Yes please!
Made a quick calculator in excel from the video and giving it a go for a few weeks!! Having trouble hitting the 65% of total calores in carbs tho
Calculator would be awesome. Especially if it knew what your workout was like / is for the day so it could recommend caloric and macro intake. I would (probably) be good with paying a little extra each month for it. Keep it when wanting to maintain or loose some fat.
Calculator please with maybe a v2 that allows for exercise input to adjust beyond just day to day. Also, thank you for including a study with women they are so few and far between so as a female athlete I appreciate it and hope more companies continue including females in studies
Can someone explain what he means around 7:53; after the workout I should take in 4:1 carbs to protein on top of the normal calories?
Well done video 👍🏻
Thank you!
Wow, top explanation with great analogy.
I would absolutely love to see a calculator!
Yes please for that calc...
8:20 where is that from?
🤚Yes, on the calculator!
So far I’ve used a ratio that some bodybuilders use. Basically aiming to hit 40% protein calories where carbs and fats fall into their own place.
For any rides I have a decent pre ride meal. But generally don’t fuel for two hour endurance rides.
I do want to start fuelling during my rides.
When I initially started my deficit I saw a 20% drop in performance. But have started to make gains again with a consistent week over week increase.
I’m trying to drop from 92kg to 75ish.
Great vid, a bit heady. Could use a quick post on your site or somewhere -WITH CALCULATOR- that summarizes this in print.
This video was super helpful. But... 90g of carbs per hour on the bike seems like a LOT. That's more than 4 gels or equivalent per hour. It makes sense in terms of energy balance, I'm just not sure how I could sustain that kind of intake, and I'm concerned about the impact on my glucose levels both during and after the ride. I'm not diabetic but I'm old enough that I don't think my insulin response is what it used to be.
Great explanation and calculator please!
Sounds like a full time job just keeping track. Way above my pay scale.
Great video! Calculator would be awesome. Thanks!
Calculatooorrrrr pleeze. Thank you!
I'd like to get back to 82 kg, am at 88-89 now, but putting effort in losing weight would just make be sick, tired and unhappy. Rather eat well, be strong.
Nourishment is the way to performance! Good on'ya for taking that route.
Calculator please! Can you also connect it to the workload that I have as measured in my TrainerRoad workouts?
Great video! Like the science. A calculator would be really useful!
Thank you!
So, I've watched this a couple of times and using a Garmin Index Scale I still don't understand how to calculate Fat Free Mass. What scall readings are you using?
Awesome! 🎉
Keto Diet helped me a lot with low intensity rides. Burned 40lbs of fat in 8 Months
I think beyond knowing fat free mass, knowing your BMR and how that changes over time to derive, what is your caloric baseline is also a challenge. Thus the appeal of Noom and CGMs now. That tied together with maybe where you are in life and what that training regimen looks like...I am 62. I am trying to "pretend" I am still 40, that isn't always true but I am also not trying to figure out what the next event I am going to win is...win life.
First Love Trainer Road and these kinds of Videos. Just want to point out that these studies are problematic because they do continue after the calorie deficit is over. Usually, muscle lost during weight loss comes back very easily, once the calorie deficit is eliminated, especially if eating enough protein. You can also negate most muscle loss by eating higher than normal 1 g/ pound body weight, which seems to be really good based on the literature. Depending on the individual, you can lose weight without losing much muscle or fat for 8-12 weeks before needing to take a break, it's also important not to try and lose weight too rapidly. The downside of this much protein is you have less energy available to train so this might not be ideal for endurance training. It is also recommended to maintain or reduce training volume if you are trying to lose a significant amount of weight; if you are well-trained, you should expect your performance to decrease or be maintained during this time. If you try to improve your fitness while losing weight (unless you haven't been training), you will probably fail at both. Workouts should also be lower intensity, this will help reduce the risk of injury.
Calculator would be great. Thanks
When replacing calories after a ride do you include those calories on your daily calorie count or are those meant to just replace what’s burned during your workout?
A calculator would be great... Thanks
this is superb!!!!
Thank you!
Calculator and information/article. This is amazing information!