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Hello,

I am searching for ways to hack and improve my general state, weightloss and how to provide enough energy for daily activities. At this very moment im feeling tired on the bike, exhausted and can't seem to find the power that i used too. My muscles are sore, and it almost feels like they get extra sore after guzzling mct oil? Brain function is great, and I'm not really feeling sick or low carb flu like as others have described it. Im eating low carb and i am trying to get as much fat as possible. Weight loss is slow, 1,3 kg in 7 days. but i i can visibly see fat have gone by-by. I am 27 years old about 1.70 meters high and i weigh 79 kgs. (would love to get down to 70) and male

Here is what most of my other days look like:

I get up at 05.00 am.

I take 15 ml. of cod-liver oil .

i eat a proper vitamin/mineral supplement (non-synthetic)

I drink bulletproof coffee (80 gr. grassed butter, 20 ml. mct. oil and 18 grams of coconut oil. and 500 ml. high grade coffee made in a french press.

Then i get on my bike at about 6.30 and ride my bike to work (school) ( i see this as training and I'm looking to improve speed, strength and stamina) I burn about 350-400 kcal on the ride. It takes about 45-60 minutes depending on the weather.

Then i get to work and take a cold shower, about 10 minutes.

i teach and do other teacher stuff, and then i eat at about 11.30. (lightly steamed greens kale, cauliflower spinach broccoli accompanied by about 120 grams of meat+some shot of olive oil+20 gr. butter 1 avocado)

At about 13.15 i ride my bike home (about 350-400 kcal)a

When i get home i eat a slice of paleo-bread (seeds,nuts, egg and oil) with some grassed butter on it. Maybe a cup of coffee.

At 17.30-18.00 i eat dinner same vegs and meat.

before bed i swallow a teaspoon of mct. oil…feeding my brain before going to sleep.

Sunday i go on longer rides about 3-4 hours and i eat banana+dark chocolate on the ride+high5 tablets (caffeine+salt no-sugar) I try to eat some carbs the night before and the same morning. usually 100 gr. of rice or pasta.

Please give me some feedback on what i could do to improve my training and weightloss.

All the Best

/Bjorn

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1 Answer

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You cycle that much and I don't see you mentioning one dense carbohydrate source you consume. That is your problem.

Comments:

  • Stick with the coffee or not, but consider having a proper breakfast as you are expending a lot of calories cycling.
  • "steamed veggies, meat, olive oil, avocado" ... do you really need the EVOO shot when you are eating an entire avocado? Up to you. Reduce steamed veggies, include potatoes|sweet potatoes|yams|squashes|yucca|plaintains|tubers|whatever. "*Meat(" -- let me guess: chicken? Make sure to vary it: beef, lamb, fish, more fish, fowl.
  • Drop the faileo "bread" and find another snack for when you get home. If you are cycling that much, you have more options than most: eat nuts whole, fresh fruit, dried seaweed, whatever.
  • "same vegs and meat" No. Do something else besides steam the veggies (e.g. lightly fried in coconut oil). Have a different kind of animal sourced protein than you did at lunch. Include potatoes|sweet potatoes|yams|squashes|yucca|plaintains|tubers|whatever.
  • "usually 100 gr. of rice or pasta." ... so you're not paleo? I understand that many often include small portions of rice as it's the safest grain to consume, but pasta? No. Stop That. Yes to tubers - veggies that grow in the ground. Eat them. In your case, especially the day before a bigger training event.

I'm surprised you haven't keeled over yet at your activity level. Your diet is too low carb and possibly too moderate in fat. Up the carbs a lot from real food sources, and consider cooking your veggies and meat in fat.

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Thanks for taking you time to answer my post. But how should i approach your additions? should i try to introduce some of the dense carbs? im really interested in loosing fat and i've sort of come to the conclusion that i am very sensitive to fast carbs..hence my excess fat. On the other hand my current state is definitely wrong! how much carbs and when? after reading Taubes im confused about eating fat+carbs and about how much fat my body wil store instead of burning it...what you are actually saying is: drop IF, drop ketosis? and of course no pasta...didn't for a long time though.. – Bjorn Jan 17 at 18:42
Ketosis works for a lot of people. As a cyclist, I think I would rather die. "Fast carbs", eh? I take it you read the 4-Hour Body recently? Regardless, what I called "dense carbs" (the plethora of tubers and squashes out there) are not "fast carbs", but "slow carbs" (maybe not 100% according the Tim Ferris, but I'm not a big fan of his). Those foods will be broken down into glucose and resistant starch. You want to eat more glucose as a nutrient from real food than most -- but that doesn't mean just eating pure sugar. PHD suggests eating these starches with enough fat, which I tend to do. – greymouser Jan 17 at 19:04
I would start simple. Stick with sweet potatoes. Microwave a medium sweet potato, add butter or coconut oil on top, and eat everything but the skin. I would replace some (not all!) of your veggies with some of these items. You can do this every meal; however I like the least carbs in the morning, and the most in the evening. – greymouser Jan 17 at 19:06
Great ideas, grey. I think Bjorn could also benefit from adding a whack of those starchy carbs when he gets to work after that hour long intense bike ride...why wait another 4 hours to eat? But maybe this would require cutting back on the butter in the coffee? Not sure. But you're right about the carbs -- probably a fair bit more carbs and back off on the fat a little. Agree about the olive oil...probably not necessary in the presence of a whole avocado. – Amy B. Jan 17 at 19:28
Well, had a potato alon with my bulletproof coffee and 2 potatoes alongside my lunch. I could really feel the difference riding my bike home..still slightly tired in my muscles but definitely a lot better! So from now on i am going to try that approach. – Bjorn Jan 18 at 15:20

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