This is a great write-up and is very much in line with what PubMed abstracts have to say.
This is a SWAG for calories burned cycling 12-15mph:
* Divide your feet climbed by 10.
* Divide again by your average MPH.
* Add that to your total miles.
* Multiply the new number by the weight in pounds of you, your bike, and everything you’re carrying.
* Multiply the new number by 0.105 (or divide by 9.5).
* (Use 0.115 or 8.7 if you only know your own naked wake-up weight.)
* That is pretty close to your calories burned for the ride.
* Baseline here is me, 6’5″, anywhere between 250 and 290 pounds plus bike weight (any bike).
BMR is not a part of this SWAG:
* BMR is how much you burn in 24 hours of sleeping.
* Most people are around 9kcal per pound per day.
* BMR and is not based on your activity level (see TDEE).
* BMR is based in your microcellular efficiency, and is influenced by hormones.
* If you are on severe caloric restriction, it goes down.
* Thyroid issues can affect this either way.
* Baseline here is me, at 285 pounds, and averaging 2550 kcal per day.
Faster speeds pick up exponentially more wind resistance.
* Twice the airspeed has four times the wind drag.
* Higher density altitude has proportionally less drag.
* Shorter and narrower shouldered people people have less wind drag.
* Fatter people are slightly more aerodynamic, so the increased wind profile is not THAT much of an issue.
* Cycling 10mph into a 5mph headwind has as much wind drag as cycling 20mph with a 5mph tailwind.
* 12-16mph is the 50% transition for wind vs other factors on flat ground. (13mph for me at 6 sqft)
* Baseline here is me, with about 6 square feet of frontal area, about 22 Watts at 10mph, and about 150 Watts at 20mph, just for wind.
Rolling resistance is a big part of drag.
* Increases linearly with speed (2x speed is 2x the rolling drag).
* Lower weight is better (because tiny bumps have to push you UP over them).
* Race tires can be half the CRR of average tires.
* Wider tires are better by around 1% per mm with 23mm as baseline.
* Baseline is me, at 310 total, 31W at 10mph, or 61W at 20mph on 1% grade.
Routes with less uphill than downhill will cost fewer calories.
* Increases linearly with speed (2x speed is 2x the gravity drag).
* 1% uphill is 2x the drag of rolling resistance. 2% is 4x.
* Lower weight people do way better on both gravity and CRR.
* Baseline is me, at 310 total, 62W at 10mph vs 124W at 20mph on 1% grade.
This is what SEEMS to make the most sense for me. No *way* is easy, but this seems the least hard.
* Defer first meal until actually hungry (9:30a-12:30p for me)
* Keep each meal before 3:30pm around 12% of my daily intake.
* Eat before I get ravenous (around every 2 hours).
* Try to keep a reserve of about 25% of my calories for the evening.
* Don’t be TOO aggressive (20% deficit is okay, but 40% is not).
* Keep extra servings away from my plate/bowl.
* Split up snack/mini-meals when I’m not hungry.
* Stay busy (yay computer!)
* You have to exercise, because your body will reduce your BMR to keep from losing fat reserves.
* Hungries are worse the day AFTER exercise, so save your calories for tomorrow.
* Lots of broths, leaves, fresh veggies to add bulk, and fill in when I’m STILL HUNGRY!
* Make sure I get the food groups and vitamins daily / weekly rather than every meal.
* UMAMI: Your tongue creates Peptide YY it detects meat, glutamate, etc. Reduces hunger by 30% in the lab.
* VITAMIN A: Hunger hormones are produced by fat cells. Empty fat cells do not get recycled without Vitamin A.
* VITAMIN D: Vitamin D is blocked by Vitamin A, and is deficient for many indorsy people.
* CALCIUM: Requires Vitamin D to be absorbed. Prevents brittle bones.
Some days will be better than others. Don’t give up. Keep tinkering.
I just saw a picture of myself from today’s bike ride, and while I’m still wanting to drop pounds AND fat, I’m about as happy with how I look as I can ever recall being.
In the mirror this morning, I noticed SAGGY BELLY SKIN. This is a good sign, and I’m young enough that skin-shrink is just barely lagging behind fat loss.
Health-wise, my right knee, low back, stamina, and self image all are massively improved. Circulation is better. My BP and cholesterol were good before, so no real change. My resting pulse is down a little bit. I’m having fun exploring and spending time with people. I’m enjoying measuring my progress technically, and seeing myself exceed goals. Also, endorphins.
Also, the rates at which I can convert fat to muscle show me that I don’t have any metabolic issues. “Weight loss is all in my head.” So, picking the right foods will be key. I’ve found I really like Greek style yogurt, and it’s low fat, high calcium, high protein, and only has moderate carbs if I have the mix-up jelly kind (I do).
It seems calorie dense, but it also seems satiating. One day I had 500 calories of it to finish off evening hungers. Then next day I had 2 in the evening. The next morning, I had 2 for breakfast, and had no real hunger for most of the day. I had another before riding my bike, and a snack bar, and some carby elecrolyte drink. I blew through 4000 kcal today and have eaten under 1100 without hunger.
I did have a bunch of caffeine today, so I need to test further. If I could eat 120-240 kcal and be satiated for 6 hours, that’s just famazing and would be a big win for me.
As to wanting to drop pounds and fat:
* I’m 29.6% body fat based on bioelectric impedence, and the increased risk limit is 28%. I’d like to get down to 25%.
* My Waist to Height ratio is 56.7%, and the increased risk limit is 53.6%. I’d like to get down to 50%.
* My Waist to Hip ratio, which is an accurate predictor of morbidity risks, is 95.76%, and the risk limit is 90% for men. I don’t have a target for this other than the risk limit or below.
* I’d like to drop to a size 36 pants due to availability of tall clothes. Also, I found out / confirmed that even men’s clothing is vanity sized by 7-10%, so tape measures differ vs pant sizes.
I just had a life insurance medical exam. It’ll be interesting to see what the CBC comes back with.
Photos, with me on the far right:
or direct: https://scontent-b-atl.xx.fbcdn.net/hphotos-prn1/t1/q71/s720x720/1619156_10203080001591592_2096155125_n.jpg
or direct: https://fbcdn-sphotos-f-a.akamaihd.net/hphotos-ak-ash3/t1/1947922_10202777493151050_1370307925_n.jpg
I realized yesterday at Dinner, or rather, Erica reminded me, that I let my goal slip. The goal is to be 250 LBS or less by spring break so I can do the indoor skydiving out at Stonebriar. I haven’t been doing ANYTHING about this. Actually, that’s a lie. I’ve been compensating for any calorie burn with cake, cookies, candy, and huge portions of food.
Technically, I have too much to lose safely by then (6-7 weeks for 19-20 pounds). A pound a week is good. I’ll be happy with that. 2 pounds a week is tough. I’d be ecstatic for that. 3 pounds per week is not recommended for the average person.
I was 245LBS before, so I should be able to get there, even if I don’t get there in time for spring break.
I know it will be beyond hard. The habits are hard, as is the hunger in general. We’ll see what I can do. I burned a pound today, or rather, tomorrow, since it’s always on the recovery that it changes. It will be important to keep up the calorie burn, because calorie restriction causes the body to reduce metabolism.
I believe if I stay on top of vitamins, proper portions, avoiding starches and fat additions, and cycle my butt off, I might get close. However, as long as the trend is downward again, I’ll be happy.
I am 258.2 pounds now, and 28.5% body fat. Not my lowest weight, but is lowest fat pct. I am dropping a pound and one percent fat per week from cycling. It’s relatively fun. We’ll see if every other day is maintainable, and if body metrics continue to improve.