How to Lose Weight and Keep it Off with Dr. Kyle Pfaffenbach - Ask a Cycling Coach Podcast 463
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- čas přidán 13. 07. 2024
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// TOPICS COVERED
(0:00:00) Caloric Needs and Body Composition Management
(0:00:33) Viewer Question on how to lose weight and keep it off
(0:03:37) The Energy Availability approach explained
(0:23:32) Kyle’s take on diets
(0:32:00) The Menstrual Cycle and gender roles in dieting
(0:38:27) The challenges of nutrition studies
(0:39:16) Why gradual weight loss is best and how to do it
(0:43:38) The importance of consistency in diet
(0:49:47) Ideal protein, fat, and carbohydrate intake for cyclists
(0:56:55) Kyle’s protein balance perspective
(1:01:45) The importance of consistency in your training
(1:03:56) TrainerRoad’s groundbreaking new feature
(1:05:05) How sleep deprivation nullifies training
(1:11:55) How to learn from disappointing results
// RESOURCES MENTIONED
- Science-Backed Nutrition Strategy for Cyclists • Science-Backed Nutriti...
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Worth watching twice 😉
If I'm following Kyle's guidelines here for the macronutrient g/kg (1.4-1.8 g/kg protein, at least 1 g/kg fat, and the rest made up with carbs), as a 77kg rider, I get the following percentage distribution: 25% protein, 40% fat, and 35% carb. That seems like a much higher fat percentage than I would expect. For instance, if I weighed only 50kg then my break down would come to: 12% protein, 27% fat, and 61% carb. This seems like a more sustainable and healthier diet for a cyclist than what I calculate using these recommendations for my current weight. This really is all due to the 1 g/kg of fat. A heavier rider is then require to eat a lot more fat to meet that recommendation and fat is energy dense, thus the carbs take a big hit. How do we reconcile this difference for heavier riders? (all these percentages I calculated based on a rest day with basal metabolism and of course can be tuned differently on training days when you have the ability to eat more calories)
Great add having Kyle P. A really great source for highly qualified and useful info. Definitely keep him coming back.
Thanks! Will do!
Thanks for all the break downs - awesome that you guys deliver these deep dives -free. Much appreciated.
Only thing that ever worked for me was Keto. Lost 12 kilos and put it all back on as soon as I started back on carbs. Regularly eat less than 1800 a day and according to Garmin need 3000 but just keep putting on weight.
Did this podcast repeat at 1:18 hrs? It seems like it...
Kyle is the best! He needs to be more of a regular. Thanks for explaining a complex topic in words that everyone can understand. Lastlty, thanks for letting me know I should stop eating grass.. ;-)
This was one of the best podcasts. I feel like you guys could have easily side tracked in interesting directions for another 2 hours lol.
This was FAN-TAS-TIC🎉 Great approach and mindset shift for the public when it comes to performance and fueling for it ❤ thank you.
Glad you enjoyed it!
Thanks for the podcast guys. When you say that the pro peleton has all sorts of body types represented, I never know what you're referring to. Wout van Aert is sub 10%, 70kg rider, so no mountain goat, but still extremely lean. I can see a difference when comparing a climber like Jonas to a classics rider or sprinter, but I don't see any non lean pro cyclists.
I think they're meaning if you include all disciplines. You've got some absolutely lean and tiny people in road, but bigger people in track. And different bodies will be advantageous in bmx, and MTB, trials, etc
49:07 Nate what you are describing here is “Calories absorbed, Calories Out”
It isn’t about what you put into your body, but rather what your body is absorbing!
Some people are predisposed to not absorb calories at different points and amounts- completely independent from what you eat.
1000 calories Grass does not equal 1000 calories of a Big Mac.
Calories are how much can the “thing” heat up water when burned…well coal is one of the more calorie dense “food” on the planet! Clearly “calorie in, calorie out” is not a sufficient metric for diet
Calories in is Calories out is indeed a false statement.
Also for example a plant protein is only 80% absorbed compared to animal protein.
Great video. Thanks guys 👍
Thanks for watching!
Nice episode. Nate rocking the beardstache.
Hi everyone. TR client here. Improving and learning on and off the bike. Superb podcast. Listening to it for the second time this year. One question: is there a way to use training metrics (talking cycling here) to know what was the negative protein impact of a specific session to then understand how many grams of protein to ingest post workout to restore and go above the said negative state? Or can we assume that as long as we go 1.5-2g of protein per kg we are covered and any excess (on easier days) is not harmful? Thanks
great podcast guys. Any comments on calculating BMR based on FFM? Has anyone used Katch- McArdle equation? Any comments on using indirect calorimetry tools such as met cart?
So how many overall calories should you be having so you can extrapolate how many carbs you should have from this metric?
I never heard anything regarding amount of carbohydrates needed. Is it just whatever is needed after optimal protein/fat intake to meet caloric demands of the day?
Meet the suggested g/kg ratios for fat/protein then fill with carbs to meet daily needs. More or less
@@elliotwilcox6900 I think it’s the “to meet daily needs” that’s throwing some of us. How is he suggesting to calculate/estimate daily needs on rest and training days?
@@matthewbasile9417 well you should know your resting metabolic rate (within the ballpark, it’ll never be exact) and for training days, if you have a power meter, it’ll calculate work done (force x distance) in kilojoules which have a direct conversion to calories. Add that to your resting metabolic rate to get your caloric burn for the day
How did this double?
TBH, not sure, but assume the editor liked it so much he made it twice.
Strong Tash Nate…… inspiring
Does Nate ever stop drinking? 😂
Yo!
👋
FedEx him a proper microphone.
lmao who is the guy on the left :D
I’d love to hear what you have to say, but don’t have two and a half hours. Is there a summary?
There's chapters for you to scroll through and catch what you are most interested in. If you want shorter content, you can give us a follow over on instagram @trainerroad :)
Love this type of content, thank you! How do you determine your fat free mass? Jonathan once mentioned garmin scales, will this give you the fat free mass?
FYI - it's only 1:20. It is doubled for some reason.
The best way would be through a dexa scan, but you can also do it with bioelectrical impedance scales. That said, some people get inaccurate readings with those, so your mileage may vary with the scale approach.
It's only 1:18 hrs actually. It repeats itself for some reason, lol
I don’t agree with how calories are simplified in this discussion. It depends how the calories are accessed by the body - so different foods behave differently and it also depends on your microbiome as well. This has a considerable impact on your body composition. If a food has say 1200 calories but has a lot of fibre then it’s unlikely that your can access all the calories and it will take longer anyway. For a food with little or no fibre but the same calorie count, your body will not only access all the calories but it will do it very quickly. Giving you an insulin spike. It’s a complex picture.
NATE swoll af
#jackednate
"i just walked and had parasites for 2 years" - JL 🤢🤮
This show has changed, I miss Chad.