Concept2 Forum

I've been doing a lot of research about what to eat, when to eat...carbs, low fat, this &<br />that, and ultimately, the majority of information I absorb seems to conflict with each other! <br /><br />I've paid a dietician to come up with something for me, but there has been numerous<br />delays in getting the information to me (been 4mths now) and honestly I am getting<br />fairly upset and impatient. I row 4-5x week and am very dedicated and anxious to<br />lower my times and ultimately compete at the CRASH-B trials in '06 and I know a<br />good diet is essential to drop the unwanted pounds and become competitive. <br /><br />I'm looking for a solid 7 day diet that I can stick to and use (that works) to assist<br />me in reaching the lofty goals I have set ahead of me, and since I can think of no<br />better place then the Concept 2 forums, I am here now asking for your help and advice. <br /><br />An email (pixxxelcore@hotmail.com) or a PM would be stellar, however if you wish<br />to reply here, that works just as well. I can provide you with more information about<br />me should you need it, but I really would like some solid information that doesn't<br />contradict each other like everything else I seem to run across. <br /><br />I have the dedication, motivation, and drive to hit any goals I set fourth, <br />but feel as though I'm running into a wall without a good steady meal plan <br />to aid me in my quest to hit the awesome numbers I know I can produce! <br />With your help, I hope to smash through those walls and post my ongoing <br />progress if some of the experts here wouldn't mind taking a little time to <br />help a novice get on track and really start cooking with oil! <br /><br />My sincerest thanks,<br /><br /><br /><br /><br />Darryl

The true path:<br />Step 1: Learn Italian<br />Step 2: Get an Italian cookery book (combine steps 1 and 2 if you like)<br />Step 3: Learn everything in the book<br />Step 4: Get in the *** DELETE - SPAM *** and use your knowledge (combine 3+4 if you like).<br /><br />Alternative1: marry a good cook.<br />A2: I'm told French and Chinese work equally well, but Italian is guaranteed.<br />A3: don't forget old glories such as Mrs Beeton.<br /><br />Things not to do:<br />Imagine that ergers need special diets: exercise is normal. The more we do the more normal it is, and the more we need normal food to do it;<br />Think you can cook or eat well if you don't first learn how and do the shopping.<br /><br />Quick fix:<br />Spaghetti alla carbonara (day 1; the other thousand recipes on the following days)<br />Plenty of fruit and vegetables (every day).

Alternative 3:<br /><br />Learn Spanish cooking <br /><br />or learn how people eat at any Mediterranean country

The longer the workout, the more your energy comes from ... fat burning. at 60 minutes, you are nearly 80% Fat burning. You get into carb burning when you push the anerobic envelope. Stay just below the noticeable lactate threshold, until you have the end in sight and can last through the lactic acid burnout without crashing before the end. Then row moderate to be oxidize the lactate more quickly.<br /><br />Pre-event meal, 3 hours before or more, balanced, including some good fats. You burn carbs with fats, and vice versa.<br /><br />Don't let your body fat get too low. It may look impressive, but you are hurting your endurance training. I always trained better than I competed, because I ate better and was more relaxed.<br /><br />The more you need to eat, add more carbs. <br /><br />Normal diet calories: 30% F, 30% P, 40% Carbs (approx)<br /><br />If you need to add 1000 calories a day, make them about 75% carbs.<br /><br />Eat your fruits and vegies, lots of varieties.<br /><br />

<!--QuoteBegin-Polaco+Oct 28 2005, 12:50 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Polaco @ Oct 28 2005, 12:50 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Alternative 3:<br /><br />Learn Spanish cooking  <br /><br />or learn how people eat at any Mediterranean country <br /> </td></tr></table><br /><br />Where do yu think Polaco's 98 (actually 99) kg come from??

<!--QuoteBegin-ancho+Oct 28 2005, 04:55 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(ancho @ Oct 28 2005, 04:55 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Where do yu think Polaco's 98 (actually 99) kg come from??     <br /> </td></tr></table><br /><br /><br />Miserable chivato!!!!

Anymore replies that don't involve me learning another language?

I am trying to lose weight to get to lightweight (2 lbs to go). I have found rowing hard and dieting to be a challenge, and I definitely notice a drop in my energy level during long rows. I drink gatorade before I start, and I think those calories help.<br /><br />So I wonder if your goals may be somewhat inconsistent. Are you really trying to lose weight as your first priority or be fast to race (as a heavyweight) at the CrashBs? If your goal is weight loss, then yes you should diet and row as much and as far as possible (and not worry as much about rowing fast). If your goal is to get faster, I would guess that training hard and rowing a lot will help start the process of bringing your weight down.<br /><br />I don't think there is any magic diet or trick that anyone can tell you. You need to eat heathy, and to lose weight, you need to eat less calories then you burn each day. At 22 years old, I would have never taken this advice, but the simplest trick I did to cut 3-500 calories a day was to stop drinking them (beer, lemonade, ice tea, etc). Wtih that one change, and rowing a lot (3-5 hours a week), I could probably slowly lose a couple lbs a year alone.

You could also get a book or two on nutrition for endurance athletes:<br /><a href='http://www.amazon.com/gp/product/193138 ... s&v=glance' target='_blank'>Sports Nutrition for Endurance Athletes</a><br /><a href='http://www.amazon.com/gp/product/073600 ... s&v=glance' target='_blank'>Endurance Sports Nutrition</a><br /><a href='http://www.amazon.com/gp/product/159120 ... s&v=glance' target='_blank'>The performance Zone: Your nutrition Action Plan for Greater Endurance & Sports Performance</a><br /><br />The first two books seem to be quite similar. I have the second book and plan on getting the third, which is more specific to the critical period starting 30 minutes before a workout and ending 15 minutes after.

Those books on nutrition and sport sound great, I'll have to check them out. I may have been working on similar goals as yourself Darryl (?) Since June I have lost 15 pounds (1.5 to go till I'm lightweight!) and increased all of my times on all events. Lately I've been working on distance and less on speed to get ready for a marathon attempt. I've started a post called "engine fuel" in the Health catagory. I'm hoping that we can come up with a bunch of recipies that can be put together to form a meal base for performance. I'm planning on adding one recipe per week and hoping others will contribute. It would also be great if we can come up with what people use during and pre/post events. There must be ways, for instance, of creating home-made sport drinks that can bypass all of the artificial ingrediants that are often found in those products?