One of my clients today was complaining about his stalled weight loss. This guy is a serious mountain biker and wants to shed a few pounds of fat to help increase his performance. He is also a mechanical engineer and is quite anal about collecting data and tracking progress. I asked what his daily carb intake was and he showed me his "myfitnesspal" stats...... OMFG!!!!! I was shocked beyond disbelief!!!!
Keep in mind, this young man is an early 30 something professional who is fastidious about finding the most accurate information to help guide his choice, and he is 5 feet 8 inches tall and weighs 160 pounds, quite muscular. His profile showed he averages 1400 calories from carbs per day!!!! Yes, he rides hard, but WOW!!!!!
Has anyone else seen such a tremendous example of conventional wisdom leading to this type of issue? How do you help these people realize the fallacy of their mindset.
If his basal metabolic rate is fairly high and he needs something like 4000kcals a day, 1400kcals calories from carbs isn't that much. On the other hand if he needs 2000kcals a day, it's likely the cause of his stall.
The BMR formula is:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year ) If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375 If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie- Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725 If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
( 66+ (6.23 * 160 ) + (12.7 * (5*12 + 8)) - (6.8 * 30 ) )=1722.4
Since he's a mountain biker, he'd fall under the very active (unless he only does biking on weekends?)
( 1722.4 * 1.725 )=2971.1400000000003
So the carbs make up around 47% of his total daily intake which is insanely high (and even higher if he's not exercising the rest of the week.) IMO, limiting carbs to post workout only would probably help him shed a lot of the excess pounds.
Update on this issue: My client maintained his daily calorie intake and riding/training schedule, yet reduced his carb intake to around 100g per day while increasing his protein/fat ratios. Guess what? He has started to shed body fat, lose weight, and increase his performance!!!! He is getting stronger and faster and leaner! Plateau broken, gains observed, success noted!
1400 grams of carbs in a day? that would be 5600 calories from carbs alone! that would not compute with anyone trying to loose weight. I think you meant 1400 calories FROM carbs a day, which would still be a lot of carbs (350 grams) but not as disturbing as 1400.
What's his bodyfat level? Hard to imagine that he's got too much to lose if he's that athletic.
While 1400 calories of carbohydrate might seem like a lot to most of us, he's also probably burning 1000 more calories than the rest of us (how much is he biking?)
The guy sounds extremely healthy, well within healthy weight considering musculature.
The level of activity sounds paleo. That counts for a lot, so why this obsession with someone else's diet?
What's to fix? If he wonks the macros to less carbs he'd probably lose weight, but why? Does he want to turn into a lethargic stick-person?
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