Wow TT,
You sure are a wealth of information. I really appreciate your taking the time to help me out. Thanks to everyone else, too.
I will take everyone’s advice and get a serious multi. Not cheap, but I guess you get what you pay for.
I hear you on the sat fat but I am a bit worried as I have pulled a 220 total cholesterol before (but HDL was 80). I do eat eggs, usually 4 at a time w/ 1, sometimes 2 yolks. I have heard that coconut milk is a good source of sat fat which is good, because I love to cook Thai food. We also eat free range buffalo meat and all our beef is Coleman brand.
TT - What product you are suggesting for BCAAs
And do you mean in my H20 bottle, while I am riding? Or afterward?
My LBM is 119 and I have replaced flax oil w/ Omega 3 capsules since I heard that the not all the O3’s in flax oil were absorbable?
Thank yo for the comprehensive diet advice - I have no excuse for not buckling down now. I must admit that while I anxiously await the next grueling workout, my diet discipline could use some work. I don’t know how y’all do it - fight the junk food cravings, that is. But I am on it starting tomorrow!!!
Two more questions:
Since I workout at lunch (sometimes after work), my 1st 2 meals will be P+F. I have read (here) that P+C works better in the AM, so is this OK.
You mention Surge at the 1hr point - do you mean 1hr into my ride or 1hr after my ride?
Thanks so much for all the help. BTW, I would consider professional help (maybe swolecat or JB) but thought I should give it 100% on my own (w/ y’all’s help, of course!) first. Thanks again.
Taking a very diluted Surge throughout your ride is probably a very good idea. It sounds like you are kicking ass out there and anything will help. You’ll get some glucose and aminos with that.
The very best multis are cooper complete, they have 5 different formulations including one for elite athletes. Everything they have is pharmaceutical grade top qulity. Go to coopercomplete.com and check it out. I started using them about 4 months ago and they are noticibly better.
Woof, I like MRM’s brand of BCAAs because of the taste. I can eat it by the scoop out of the container. It’s lemonade flavored. Just do a search on the 'Net for MRM BCAA and buy it from whoever sells it at the best price.
I go through as many as 2 dozen eggs a week (with the yolks. A few years ago when I didn’t eat that many eggs and before I worked out and ate a BB type of diet my cholesterol was 170. I had it checked recently and it’s dropped a bit to 110. Eggs won’t increase your cholesterol. And besides the ratio of HDL to LDL is a lot more important than the actual number.
If you need to lower cholesterol a bit, take a look at polycosinol and red rice yeast extract. The two are probably good for 30-40 point drop in 12 weeks.
Fat intake should be .5g x LBM, so you should be taking in about 60g of fat per day. 1/3 of that number should be your PUFAs (EFAs), 1/3 should be monos and 1/3 should be saturated fat.
Since you’d like to drop a little more BF, I’d recommend that you wait one hour before drinking Surge. But try playing around with it both ways. Just FYI, the body is able to process and utilize 1g-1.1g of ingested carbohydrate per minute. Doing so will preserve your glycogen stores to some degree. As I said, experiment.
Since I workout at lunch (sometimes after work), my 1st 2 meals will be P+F. I have read (here) that P+C works better in the AM, so is this OK.
The body processes carbs in general best fasted state (breakfast) and PWO. But that’s generally and has little to do has little to do with your situation. If glycogen stores are topped off PWO, you don’t need to eat carbs before your next session. P+F will keep you in fat burning mode.
If you get the chance, I think you’d do very well with JB. He works with a lot of performance-driven athletes. Drop him a line and talk to him about your needs and what he can do for you. He’s a great guy. I think he’ll take what you do to a whole nutha level.
All the best, woof. Drop me a PM down the road and let me know how it goes.