How To Lose Weight Without Losing Power - ft. Pro Cycling Nutritionist
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- Опубліковано 18 жов 2024
- I sit down with nutritionist to the Pros Will Girling to discuss the basics of weight loss and cycling and how you can avoid losing power in the process.
Wills UA-cam channel: / @willgirling
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Some of the papers and references - more on my channel ua-cam.com/channels/F1Umxbx-zixlfi5a_UbGtQ.html?view_as=subscriber
jissn.biomedcentral.com/articles/10.1186/s12970-017-0192-9
pubmed.ncbi.nlm.nih.gov/28332115/
pubmed.ncbi.nlm.nih.gov/29466592/
jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y
www.ncbi.nlm.nih.gov/pmc/articles/PMC4008807/
physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP273230
sportsmedicine-open.springeropen.com/articles/10.1186/s40798-017-0076-1
Hey will , what did you mean when you where talking about the calorie deficit and loosing body fat ?? You mentioned any thing over 1000 is a no but between 200-700 is ok . Are you saying if you if your deficit is ‘above’ 1000 calories below the calculated average you would need for you daily activities + exercise (calorie requirements) you are not going to loose the body fat your trying to loose during you calorie deficit training ?
thanks for the Video with francis. My own diet is completely shot and 9months back into cycling I am no longer seeing any slimming of my body fat, instead I now find my energy levels are quite low and its impacting me more when off the bike rather than when on it. will be going through your video's to see if I can fix this and in a drastic case, may need to hire your services to fix my shit out xD what pricing are we looking at for your help?
Guys I can vouch for Wills work over 12 weeks I gain 10w and lost 10kg ...great guy and was class working with him. I am a lot more educated on my food choices to suit my riding style now.
Do you have a podcast sire?
Hey @@phildyer1689 So a defcit of 1000 kcals or more is going to see significant detriment to you in health and muscle mass. So, not you being unable to lose fat.
Best way to spend a ☔️ Saturday afternoon. A Cade video before the Giro time trial is on....👌🏻
Since lockdown I’ve managed to go from 67kg to 62kg and not lost any power. Outdoor I’ve noticed my average power has increased I guess it’s delaying fatigue. I just cut out the junk food and fueled properly for harder workouts and cut the calories for the easier days.
The man is an infinite wealth of knowledge. Great content. Actually helps a lot!
Awesome vlog, great content! Nutrition is such an important factor to understand for cycling, particularly around weight control and getting fitter / stronger. Thanks for having Will on, look forward to more conversations between you and him, and checking out his channel 😊
Great video, I really struggle with this myself. I try and run at a deficit of 500 cals when losing weight, tracking with an app, and always eating more when I am doing more. I also try and stick to low GI carbs. My weakness though is wine 😂It's really refreshing to see someone speak the truth rather than fad extreme diets that don't provide long term success, I followed the methods talked about in this video 6 years ago to drop my weight from over 100Kg to in the 70s range, and have maintained it ever since!
Excellent video - great subject, which has the potential to confuse, but was very eloquently explained 👌
He is a wealth of knowledge, always great to take in his information.
This was super interesting and really struck a cord with me, I definitely need to lose weight and maintain strength for them climbs! I’ve said it before, Francis you have the coolest friends 👌👍
Great video Francis! I’d consider myself a big dog rider and got into the sport for the weight loss but then got addicted again. I’ve been struggling with how to eat back the massive amounts of calories you burn during a 4hr ride ... this helped.
Subscribe to Will's channel, y'all. He's putting out clear, simple, helpful advice in bite-size portions. Will, Francis, and Dylan Johnson are three that everyone should be watching.
Excellent information Will and Francis. Other than just loving to ride, one of the key benefits of cycling for me is to lose or maintain an ideal weight. I have likely experienced every scenario that you discussed including the ups and downs of weight. The worst was wanting to ride but just didn't have the energy because I wasn't properly fueling my body. Gradually getting that under control and will implement additional steps that you mentioned on the video and in your articles. Thanks so much guys!
Super interesting - will give Will a follow, nutrition is something I need to get my head around. You threw out a few numbers when you did your Everests, I’m training to do one, so hoping I can work out what nutrition I need throughout the session. Thanks Mr Cade!
thanks for watching Richard!
Will's channel has really comprehensive videos on nutrition and they have worked very well for me. As an O-45 athlete, I've seen massive improvements in my training, performance and recovery overall. Will is spot on.
Amazing to hear this Terrence!!!
Additionally, from my experience I've started to get more rest as well (which was another video by Will) this coupled with increased protein intake ( from a variety of sources) does the trick.
Hey Francis awesome content and quality info from individuals who know their stuff ( Bike fit James included)
Great vid and it actually makes sense🤔,which should Will is a nutritionist. Thanks guys 👍
Another excellent video, with some informative and helpful content. Thanks!
Excellent. Love the simple messages.
Will uses big words! Great educational content Francis.
Really informative , greatly appreciated. Great episode as always ✌🏾
Will is a very cool guy i would lestien to him talking about nutrition all day. Very thanks to you both. Smashed 👍🏻 button as it is SAT 😉🍺🍺
Really informative video! I've recently taken on a nutritionist as i've been struggling to take in the calories i need each day with my job, training ect so found this really helpful!
I didn't know £s weighed anything.
The four points at the end were valuable. Hadn't heard the 2 grams figure before.
Thanks!
That's a lot of protein, isn't it? Takes some effort to get that much in.
@@billincolumbia As a joke I sometimes say I'm vegetarian: I eat things that eat vegetables!
@@AndrewBlucher An indirect vegetarian. :)
Great video 🔥 I am currently trying to lose weight and maintain power for a hill climb, so this is really useful 💪
Nice one guys. Super interesting. I'm cycling the Camino Santiago right now. Looks like I'll need more protein! Oh and 5 a day 😂
I still think Jam should have sold an "I ate Will Girling's balls" t-shirt, back in the "we're in a liffffft" days. I ate a (modified with Korean ingredients) version of Will Girling's balls. They were nice and salty. Edit: with caramel pea protein powder and sea salt, they're perfect for recovery with some coffee.
LOL
you got the exact topic that im looking for long time... 🙌🏼
Staying hydrated helps a lot too. And filling the plate with nutrient dense food and cutting out processed crap 👍
what about a 200 mile epic ride for episode 1,000?
Really interesting all that think I need to ear better 🍕🍪🍩🍌, can’t wait to get my top should be at work on Monday when I go back, so pleased I didn’t miss out this year
Only just got into cycling but after gaining 7kg since Feb I could use this advice
If you just got into cycling, just enjoy it. Just ride and be happy. Eat healthly. You will naturally lose weight.
don't stuff yourself full after the rides, just eat a normal meal. Likewise on the off days - eat less and finally eat a bit more before the rides.
I was so hoping Will was going to say a whole bag of Squashies is good!
He did say you need carbs to fuel during a long session. I don't know about you, but I heard Squashies. You just need to stay out long enough to justify the whole bag.
@@Bishop0151 I was sitting on the sofa eating them though and I won't be back out on the bike for a week 🤪
I stretch almost all my carb meals (rice, nudles, risotto, couscous, etc.) with a shredded zucchini. It doesn't really alter the taste, I like the texture of it and it is low in calories.
WIILLL GIRLINGGSS
hello sair
LAWRENCEEE!!!! Hope you're loving Italy bro!
Lawrence: stop slacking, start editing!
Bearhug t-shirt!!!! What an awesome brand 🙌🙌 great content as always
Isn't it!!!! I definitely want to grab a couple more
Nice video gents 👏👏
Great video. Good info. I got adverts☹️
I never usually comment on UA-cam, but felt that it’s worth backing up the point about 2g of protein per kg of bodyweight. I recently took this up and have never felt better in terms of performance and recovery. Then I started cutting weight (calorie deficit) and maintaining protein intake, I went from 91/92kg down to 84kg and FTP went from 335 to 349.
I probably did cut weight with far too large a deficit, but because I made sure to keep up my protein, fruit/veg (more like 8 portions daily) and magnesium/zinc (veggie diet), I didn’t suffer in training at all and obviously still made gains. My diet was essentially whey protein, fruit, vegetables and some glucose/fructose during long sessions (90 minutes plus).
Hope this helps someone!
Question how many protein shake did you drink a day and did you use water or milk with your protein
poWWWder hey. I used unflavoured myprotein, made two shakes a day with three scoops each and water then drank occasionally from it, keeping it in the fridge. Whey is a ‘fast acting’ protein so there are some studies that when consumed in isolation intake is said to be limited to 30g per portion. Slower intake is enabled, and it’s better on your gut, if taken at the same time as some fibre, so a piece of fruit, meal or veg
Fantastic video! Bravo 👏
I’m 11 stone at 5’7” but I look small light and skinny.
I just wish I could get half a stone off and keep FTP.
It’s a tough one, but as an enthusiastic amateur I will consume a little bread & beer.
Great video 🙌
thanks man, hope you're good!
Amazing video 👌🏾
This would be good to have as a podcast maybe? spread it over an hour and get into some detail about certain aspects of nutrition and exercise.
Plus, i'm to lazy to read it on his website.....lol
it's not a website, he has a UA-cam channel where he talks about it... Just like a podcast!
Attacus giveaway? Great vid!
This’ll be ace. Will G
Damn it's been a while seen the man and the legend himself
This was awesome Francis, thank you! I've been losing weight via caloric deficit (and 16/8 intermittent fasting) since June and have dropped from 99kg to 85.3kg. Looking to get down to 79. My question for Will is, I've been feeling quite slow cognitively lately, poor short term memory and lots of tip of the tongue moments where words just won't come to me for ages. My nutrition certainly isn't as good as it should be (definitely not getting my 5 a day), do you think getting that fruit and veg could resolve the ole slow brain?
Really interesting question. It could be a few things; grandeur of the deficit, the fasting can do that with long periods of energy restriction, low carb intake, are all initial thoughts. But not having 5 a day definitely won't be helping
@@WillGirling thanks so much Will. I guess I'll start with the 5 a day and take it from there. I'm looking forward to checking out more of your videos on your own channel!
"if you just want fat loss, that's easy"😂😂😂😂 I often dream of how fast I would be if I lost 50kg. Interesting video👍
I'm cutting calorie heavy stuff like candy, pastries, crisps. Seems to do the trick.
Tnx for your tips, I learned a lot
👊
Pre-order...it will be spring by the time you receive it 🤣🤣 Great content tho 👍🏻👍🏻
Noooo it would be early Jan!
Btw - NEW KIT DAY! Bleeping Orange Jersey arrived this morning!
YEEEES
Easy Franky...its a tough gig to generalise nutrition when everyone is so unique and metabolism responds differently. Careful when suggesting 5-a-day as if it is all fruit then the high fructose amounts can be stored staight as fat (neolipogenesis)....room for a sports scientist on your channel? ;-)
#Like! So much #Knowledge...
Halo Francis!
Can you ask Will about nutrition needs for older cyclists like me? Over 60 males. Is it different?
Great question Pete! I wouldn suggest this one ua-cam.com/video/znhIo245pSw/v-deo.html to start. Protein requirements for older individuals are definitely higher. Resistance training definitely has it's benefits too!
Is it better to gradually increase calorie deficit over a period of time? Or go for big drop from the start?
Gradual, easier to stick with and prevents plateaus coming in as soon. Much easier to get out of a 2500cal plateau than a 1400 cal one
Both have pros and cons - depends on amount to lose and time period to achieve it. But gradual will be safer
Ideas to help when you are a Type 1 Diabetic? Every time I try to do this idea of gaining power but losing weight I end up crashing my blood sugar
and eating everything I tried to cut out to give me a slight deficit
Will might be able to provide more info, but there might be some information on the Team Novo Nordisk website about this. They are a pro cycling team made up of only T1 riders and all perform at a very high level, so it's definitely doable!
How to measure fat loss though? Is there a best way of doing this? Are body composition scales actually worth having?
This is probably worth a video in itself, being a very sensitive topic.
Personally I go by the mirror - looking at numbers (scales) can be difficult psychologically as weight fluctuates a lot. Body composition measurements can be affected drastically by water and food consumption.
I remember speaking to Dr Robert Childs about it and he was a big advocate for the mirror test, getting to know your body etc.
I'm sure Will has his own opinions on this too.
@@Cade_Media I definitely agree with your points about scales. Although as someone with a history of eating disorders and body dismorphia, equally relying on the mirror is also difficult. It can indeed be a tricky subject regardless of experiencing these issues though. Found your videos during lockdown and always keep an eye out for them now :)👍
Francis Cade I ask this because I only started cycling back in May and despite looking leaner in the mirror, my weight has increased by 2kg ...logically I’d assume this is as a result of increased muscle mass and reduced body fat... I have a set of scales that allegedly measure body fat but my percentage hasn’t changed, it’s confusing to know whether I’m losing fat or not and gaining muscle or not because my eyes say one thing but the numbers say something different.
@@SergeantSargeant Thanks Kirstie.
Eating disorders are unfortunately common in the world of cycling, particularly the racing world.
It's a topic I would like to cover and help raise awareness of, but would need some outside help, which I'm working on now.
Glad you're enjoying the videos!
Unrelated question but......socks over or under bib tights (with the cold weather coming). I say under, my mate swears by over. I think I'm right but this needs settling 👍🏼
Tights over the top of overshoes, otherwise the tights wick the water under the otherwise waterproof overshoes. I found this is quite possible with slim fitting neoprene overshoes
Socks under is the pro way - cyclo-cross riders will do socks over for some reason!
@@Cade_Media oh no, this has opened a whole can of worms between me and my mate. He does CX..... I'll just tell him I'm right lol
Thanks as always for the awesome info. Quick question, how do you count off the bike calories burn rate? Also, should you keep the same food schedule on off days?
Do you mean your RMR? (Resting metabolic rate?)
Francis Cade i guess so yeah, like how much calories are burnt when not on a bike. I don’t fully trust the fitness trackers that much
@@govody globalrph.com/medcalcs/resting-metabolic-rate-rmr/#:~:text=Resting%20Metabolic%20Rate%20(RMR)%20equations%3A&text=(males)%20%3D%209.99%20x%20weight,age%20(years)%20-%20161.
Francis Cade awesome, thanks for the link, thats exactly what i was looking for
@@Cade_Media This is pretty bang on
Will what do you think of Keto? I've definitely noticed the power drop but the weight loss has overcome this as I'm quicker uphill.
We did a whole video on it!: ua-cam.com/video/FTv7XpwoA0M/v-deo.html
@@Cade_Media watched it. One of our riding buddies went from 83kg to 65kg and none of us can get near him. I've only lost 9kg in two Months but watching Will's vid I might be eating too much protein instead of fat.
Anyhow thanks for replying, stay lucky!
@@garybird8646 He could be going well though as he's lost 18kgs....... not because he's keto. I would say as long ast protein is 2g/kg/bw you're okay even a bit higher to 2.5 will be fine. Keep doing what you're doing and the weight will keep coming off. Keto has NEVER outperformed carb fed diets
@@WillGirling this a fascinating subject to me so much so I've watched this twice. Keto has been the most successful method of losing weight for me and my riding buddy who lost a lot more. I've battled weight since my late twenties and any treat feels like it goes straight on me. Now I'm middle aged and my metabolism is slowing I find it even harder to shift. Since the start of this diet a trip to the Supermarket is interesting, the amount of low fat but high sugar products on the shelves is crazy. The food industry has a lot to answer for. One other benefit of keto is I feel a lot more alert and do not get a post lunch crash. It's not going to be forever but in the past on low carb diets haven't come close to this.
Some very relatable examples in this video!
Question, while trying to lose weight, should we be drinking the same amount of water each day? I feel during a calorie deficit diet, I end up replacing my hunger with hydration. Would this result in a greater water retention and negative impact on the goal of losing weight?
I was under the impression that hydrating well would lead to less water retention. Over hydrating should be avoided though as it dilutes the electrolytes in your body which can cause a host of problem and be quite dangerous
Francis Cade that’s understandable. Whatever your body isn’t getting enough of, when it does, it’s going to try and store it. That being said, should we be drinking electrolytes on rest days?
@@andrewgrant2765 a question for Will that one.
I'm guessing no if you're from the UK, because we're not sweating profusely. But if you live in a hot climate then getting some extra electrolytes wouldn't hurt
Hey @@andrewgrant2765 interesting question. It won't impact your fat loss no. Could it be a variable in weight... potentially but if you regularly consume the same amount of salt and water then the body will naturally regulate. If the amount changes drastically daily then you may be retaining some. If you live in a warm climate you will have also adapted to it which takes ~2weeks of the same kind of weather.
Will Girling mega thanks mate! Should I just be getting the salts through foods or additionally through hydration too?
Any views on fasting? 16/8 diet (16 hours not eating) or 1 day a week fasting etc. for weight loss or weight control?
Will has made a video or two on this. Go check out his channel.
@@billincolumbia Cheers Bill!!!
ua-cam.com/video/y8hujZ9iUMc/v-deo.html - one of my older videos but info is still grand
The thing I have difficulty measuring is how many calories is burned in a session. I use my Strava upload and it gives me a "ballpark" but I don't think its accurate. How best to measure calories burned in a cycling workout?
It's a good question I would say power meter and hr monitor will do the trick. But don't have either? I would say keep using strava they have their own formula and will be consistent within strava. So as long as all your other information (calorie intake and step count) is accurate then you know if your weight isn't going down you're not in a calorie deficit
Is it possible to order the “real” orange Jersey from Atticus that you designed with them earlier in the year? I tried the website but couldn’t see it 😢
it was pre order only! We might do another run in the future!
5 a day washed down with a can of Irn Bru, how can anyone get it wrong :-)
Irn bru counts as 1
Just one question, how many wattage does that man bun cost?
😂
I’ve been on the Keto diet primary to just lose weight and it’s working having lost 15 kilos since June. The only trouble I’m having is not hunger, but I do a hard session then I’m fucked for two to three days and miss sessions. Any tips please. Wheat for me is no good as I get acid reflux and after eliminating sugar I’ve come out of pre diabetic levels
Hey Trevor! Keto has definitely been used a lot to treat type 2 diabetes and pre-biabetic with success. I would suggest after a period of time being in the clear possibly moving back to a normal diet if you wanted but maybe under guidance if you're really worried.
One factor could be protein check to see you're getting enough every 3-4 hours having a solid serving with a total daily intake being at least 2g/kg/bw. Maybe track it if you're not sure. That will at least cover one base. But high intensity turbos and keto aren't exactly friends and aren't conducive towards each other and ketos effect on high intensity efforts in known
Will Girling
Hi Will
Many thanks for the info.
Keto Isn’t going to be a life long diet, but I will continue with a lower carb diet.
I put on 4st almost as soon as I stopped racing and having a very under active thyroid it’s always been a struggle to keep the weight off.
As soon as I get back to close to my race weight I will start building muscle again. Obviously with Keto it’s a reasonably high protein intake, but obviously with using fat as a main source of energy I do understand my full gas stuff will be very affected and I’m going to be dead.
Thanks again 👍
just go whole foods plant based. count calories, ull have no weight to loose. just gains.
2grams of protein per pound... that must be my problem, but holy crap I guess I will need to go to protein powder to hit 70% of that. I track my calories and have been in a constant calorie deficit without losing weight. I was told to up my protein intake, but no one told me exactly what that meant.
Didn't he say 2g per kg?
I can't check right now but per pound seems excessive!
@@Cade_Media Yes it is per kg... thank god, I was trying to figure out how I was going eat that much.
so.... should i be drinking 6 heineken's a day? ... I'm an MTB rider so a bit of extra wieght just gets me down the hill quicker ;)
Yes for MTB definitely
Losing weight, something I definitely need to do 😂
According co my calorie meter i should be weightless and drifting off into space
Hellooo Francis nad Will
Helloooooo
Hello bud!
7:10 One for the ladies 😆
im a very skinny guy so im not trying to lose weight but could my diet be a reason im not pushing out enough power?
If you're under fueled, absolutely
Completely agree with Franny - if you're not getting enough calories to actually recover and refuel, protein to aid muscle recovery and carbs to replenish carbohydrate stores and fuel power output then you could be struggling
Will Girling alright thank you both of you I appreciate it
🤙
Are carbs carbs when it comes to recovery? Obviously there’s a difference between simple and complex sugars, but if I substitute 700 cal pasta salad for tea for 3 glasses of red wine (approx 700 cal) before a day off is the net result roughly the same? Or because alcohol is a simple sugar is the body more likely to turn it into fat, opposed to a complex sugar? Much prefer these type of videos to prattling about with ya mates (we all love partying about with our mates but you kinda have to be there) videos,, but hey, that’s just me.
Alcohol reduces muscle protein synthesis, reduces glycogen replenishment and some evidence to show impairs sleep. So, Its not even a case of sugars but the alcohol. If you were talking about carbs in general then it wouldn't matter I could go into more depth about it but the overall answer is that simple or complex doesn't matter too much after a session unless you're riding again in 8-16hours
@@WillGirling yeah but I'm thinking if you have 2 or three drinks before a day off, realistically it isn't going to have a massive detrimental effect as long as total calorie control is accounted for?
Haha @@mikefletcher6595 you're changing it slightly from the original question.
Simple sugars don't just get turned to fat you do need to be in a calories excess, carbs will primarily be turned into glycogen first.
Alcohol is not the same as other carbs and will impair recovery, so are not equal even if calories are matched.
Yes if you have a few and the next day is a rest day then you have an additional 24hours to recover so should be fine
@@WillGirling thanks, you're a star!
sat here watching this whilst demolishing a pizza
We ate a pizza immediately after filming this.
How much variation in weight per day is the big swing Will was talking about. I’ll range between 163 and 166 lb. on any given day. After heavy sweat and water loss on a hot summer day I can drop down to almost 160 at times.
I can't answer for will, but I vary massively, 2kg each way!
@@Cade_Media Yep, same here, depending on hydration and how much, um, partially digested food is in my system.
Hey David! Yeah so 3lbs or 1.3kgs is a big variation. Anything >1kg I would say is deinfitely a large "swing" as a general rule
Oh k(g)ool a video
He's back ladies and gentlemen, he's back
Bike Fat Thursdays?
Nutritional LAST
🍕😉
it's as easy as keto + hiit...
Keto you're still calorie restricting and you won't be able to put out power above threshold very well: ua-cam.com/video/FTv7XpwoA0M/v-deo.html
🍊🍅🥦🍌🥕
How to gain weight when Ur skinny boi T_T
I'm sure will can help with that too 😂
Resistance training and eating ridiculous amounts of food.
Guy sometimes sounds like Mike Tyson.
Follow this guy’s advice you will never lose weight. You have to produce ketones to burn fat
Well that's just not true.
Here's a video about exactly that topic and why ketogenic diets might not be a great choice for cycling: ua-cam.com/video/FTv7XpwoA0M/v-deo.html