Helpmytrap

Why so low? It should be around 1500-1700 surely?

This one is in the region of 850.

I'd gladly buy some! I'm currently paying R70 / 500g at Food Lovers.

I must admit that I felt quite good today with 5hrs sleep last night. Had my fat shake at 06:30 and only ate at 2pm to get in some protein, I wasn't hungry though. Then at 3pm I went for a 40min run (6:00/km) and at 5pm I went for a 3h30 night ride (68% of max HR.) I was hungry from about 8pm but that didn't surprise me. Point of all this, I felt good today after the nausea subsided. My energy was constant and I didn't feel too bad on the bike. I know it is still VERY early, only being 4 days in but so far so good. This weeks training so far has been 1h50 of running and 5h45 of cycling. What I would like to know is, what do you do about protein, I'm struggling to even make 14% (which was 126g of protein today). Carbs are 4% (35g, need to cut back on cream as it contributed 10g in a 90g portion. Which creams do you guys buy?) What difference does blending make? I've just mixed together with a spoon the last 2 days. EDIT: quantified percentages.

I watched it last night, made me realise that I do the same thing as he did (look down on obese people for being "lazy.") I'll be more sympathetic from here on in, it was a real eye opener. I posted it in "I have an idea for a new thread..." yesterday. Silly place to post it.

I'd probably build a mount to store this bike on my ceiling above my bed so that you view it side on like the point of view in the very first picture. That way you can go to bed and wake up to 2 beautiful sights. Provided your SO is a "morning person".

That orange is really nice.

Noel Jensen ‏@JingDoc 22 Jun Flaxseed oil is touted as an alternative to fish oil. Problem is that the omega-3s (ALA) in it must be converted into EPA and DHA. Noel Jensen ‏@JingDoc 22 Jun Because of this conversion, you need to consume about 6-1 flaxseed oil vs. fish oil to have the same impact on the O-3 levels. Unfortunately I can't find the document I was looking for but it is this conversion process at fault. This is also a good guy to follow on Twitter, posts a lot of stuff regarding micronutrients and deficiencies thereof.

Sky's the limit does not apply.

I struggle to get Flaxseed down, so this morning I thought I'd put it in the fat shake to disguise the taste a bit (didn't work.) Was 20g of the stuff. I felt okay for 1.5hrs after eating before feeling nauseous. I'll see if I can find a thing I read last year about flaxseed, but like you say it is a pathetic source of Omega 3 because (will see if I can find the exact numbers) only 1 in every 14or40 men have the ability to break it down and of those few men, only a max of 10% can be absorbed. Not the one I was referring to but some info on Flax http://www.whfoods.com/genpage.php?tname=george&dbid=76

Indeed, 38g Butter and 36g coconut oil at breakfast. When I got back from my exam this morning I went to google nausea re beginner lchf and found this link. http://www.fatsecret.com/challenges/lchf-revolution---inspiration-swedish-diet-doctor%29/Posts.aspx?t=93831 "6. That one should include fats such as coconut oil slowly, and not give up when eating this makes you feel nauseous. In the beginning of a LCHF journey, one's gall bladder is still lazy in producing bile (to digest fat) under the former low fat and high carb eating routine. I definitely am able today, 12 weeks later, to not only consume fats but to enjoy it too! Yeah!"

Feeling extremely nauseous today. Bleh.

I just played the cards I was dealt (I didn't order.) When it comes to coffee, it is either an americano or an espresso for me. Apologies on the labelling. Their beetroot and ginger super juice is also great. We had a lekker mtb ride preceding that flat white. http://connect.garmin.com/activity/257884415

There is a reason why I switch it off for the IDT but I can't remember exactly why. That is one of the reasons why I put it the sensor on, on one of my routes I go under a few bridges. Although it only pauses for a second (on auto-pause), it is still annoying.

Some weird stuff there...

Double Shot is amazing, I don't even like cappuccinos but could not get enough of theirs!

If you check "I have an idea for a new thread" every now and then you'd understand. And his name will pop up in every thread. The man is proactive.

I started cycling in school so that my then girlfriend and I could sneak in more time together. There were a few days that we trained but there were those where not much riding took place, rather some kissing. Well until one day her father joined us and I realised I preferred not dawdling around, that's when I took it up us a sport. And yes there were many fights regarding me spending more time with her dad than I did with her.

When I'm indoors I switch the gps function off for the IDT, the Garmin then uses the data from the speed sensor. Not that it is relative since it varies depending on the amount of resistance you initially put on the tyre.

Is this @htone's fat shake you guys were referring to? 150 - 200ml full cream milk 50g butter (Kerrygold or similar grass-fed origin) (Heat the above two in the micro for 1-2 min to soften the butter) 30 - 50ml Coconut Oil (this will be almost solid in winter so you may have to pop into the microwave for a few secs to get it into liquid form) 25 - 35ml Flaxseed Oil (this should always be kept in the fridge, flaxseed is a MCT oil with BP lowering properties) 1 teaspoon Nomu Skinny Hot Chocolate (not the regular variety as that contains sugar) 1/4 - 1/2 teaspoon salt (Pink Himalayan or similar) 2 tbsp cream / heavy cream either added to the mix or used as a topping. Put all of the above into a mixer / food processor for about 1 minute and you are good to go. Pour into your favourite beer mug. I had the flaxseed oil separately as I didn't want to ruin the taste of the shake and instead of microwaving the butter and coconut oil (I avoid microwaves like the plague) I swirled it in a pyrex glass bowl over an open flame on the gas stove. What I can recommend is instead of adding Nomu, substitute it with an espresso. The shake tasted amazing!

Don't worry about protein; at 1.2g/kg I get 74.4g anyway. But I understand, my one training mate picked up a heart problem on stage 1 of the Epic this year because of a protein deficiency in his diet. This brings me to my earlier question, am I overdoing it on the fat? Should I take fat down to 75% and protein up to 20%? I'm not looking to go faster on this diet but more consistent. These goals are at 5/75/20.

Going for a run later today, I unfortunately have a supplementary exam tomorrow so thought I'd skip the ride today. (Studying Electronic Engineering at Tuks) It doesn't help I set goals if I don't know what to change them to. I cant seem to find any macronutrient ratios on google. EDIT: Okay, changed the C/F/P percentage to 5/80/15.

So far today, should I cut back on the fat?

This one? http://sphotos-h.ak.fbcdn.net/hphotos-ak-prn1/11447_604170639607611_1189676187_n.jpg