Book of Paul H

shrpshtr325 said:
@Paul H

That chart is kind of simple, you should also be looking at your body type
(i found this calculator for it, answer some questions it gives your type, seemed accurate for me, ymmv)https://www.bodybuilding.com/fun/becker3.htm

figure out where you fall and then check for a weight chart that matches (you may be a mix, in that case just use common sense).

Chances are good that you dont need to be in the middle of that range, but closer to one of the ends. You can also find numerous estimators that take body measurements into account (chest, waist, arm circumference ect) to give you a tighter range. Remembering that they are still ESTIMATES and you may not match up exactly.

then you can figure out how much weight loss to target from there. And dont set it and forget it so to speak, keep an eye on how you are feeling, if you get too light you start to have other problems (energy drop off is a major one) which wont help your riding (or any other aspect of lift).




just trying to share stuff that i learned through my own experience, and would have been nice to know in advance, do what you want with it.
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Interesting, according to the calculator I am between endomorph and esomorph, just like I am always in between bike size...
 
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Paul H said:
At 5'10... on a good day... ok... more 5'9.... I still have to lose 15-20lbs to be at the middle of "normal".... so says the weight chart.
I am at the high end of "normal"
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i'm a bit taller and felt great when i was just below 170. Slowly crept back up to something around 185, so need to get back in the bus.....
other than being a teenager or f model, who is 5'10" and weighs in the 130s?

you are doing great - nice pace to the loss.
 
@paul_h, just reread your post as quoted by @Patrick, are you saying you weigh 168? at 5'9"?

(if you want input giving the numbers is better than referencing the range on the chart, but maybe you dont want input, WTH do i know?)
 
Not sure if this is correct but....
Screen Shot 2020-02-06 at 7.26.24 AM.png
 
shrpshtr325 said:
@paul_h, just reread your post as quoted by @Patrick, are you saying you weigh 168? at 5'9"?

(if you want input giving the numbers is better than referencing the range on the chart, but maybe you dont want input, WTH do i know?)
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Yep

Not sure what I want because this weight loss kinda.... just happened.
WFH... I tended to skip meals because.... lazy. Didn't want to bother cooking something or going out to buy food. Then I guess my stomach shrank and just didn't eat as much.
 
Patrick said:
i'm a bit taller and felt great when i was just below 170. Slowly crept back up to something around 185, so need to get back in the bus.....
other than being a teenager or f model, who is 5'10" and weighs in the 130s?

you are doing great - nice pace to the loss.
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Riding... I think I felt the best when I was around 175ish but I was riding frequently at that time.
Didn't ride much once I went south of 175.
 
Paul H said:
Yep

Not sure what I want because this weight loss kinda.... just happened.
WFH... I tended to skip meals because.... lazy. Didn't want to bother cooking something or going out to buy food. Then I guess my stomach shrank and just didn't eat as much.
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thats the best kind, now to get your riding volume back up without and see how you feel with some consistency at this weight,

I run between endomorph and mesomorph, im 5'10" (ish, more on a good day) and weigh 160-165, this puts me near the higher end of your chart above, you will likely run on the high end too with a larger frame, it is what is is, find a place that makes you happy and maintain it.


The Governor of Maxtown said:
Skelator...
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umm . . . . . . . .
 
Patrick said:
i'm a bit taller and felt great when i was just below 170. Slowly crept back up to something around 185, so need to get back in the bus.....
other than being a teenager or f model, who is 5'10" and weighs in the 130s?

you are doing great - nice pace to the loss.
Click to expand...
my FIL is 6'2" and 145, still eats like a horse and double desserts, always been that way
MrsQ has his genetics, 5'7.5" 115, I'm the fatty in the house 5'8.5" 162 (today) down from high 160s in Dec
Tho I'm on the 8 hr eating diet now and skipping breakfast, brainwashed my whole life as the most important meal of the day...
Under 140 is probably "race" weight for me, but happy to hover around the low-150s.
Currently none of my work pants fit, luckily we've switched to casual everydays and WFH is no longer frowned on.
 
Dude, those charts are weird. Sounds like you're pretty much at a weight you like. Also sounds like you want to focus on riding. So do that. Now that we have like 6 weeks of rain coming, I'm gonna go use that gym membership I've been paying for. 'Cuz I'm probably on the bloated drowned corpse spectrum of your chart and this late blooming male modelling career ain't gonna start itself.
 
Patrick said:
it will always come down to what you eat. burn 1500 more cals/day cause working out, but it makes you hungry so eat an extra 2k.......might move some to muscle,
but not lose mass. it is also hard to make power gains, but easy to make endurance gains, when in a calorie deficit.
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So making more power won't necssalriy help wiht endurance? I would think the stronger you are the better endurance you would have.

I feel like I have plateaud a littel and looking for something to change or try to feel stronger longer into my ride.

I'm not looking to ride 25 mile races althought I a may try the Lucky this year but I feel like I not gaining much endurance.

*sorry for the thread jack Paul
 
Patrick said:
it will always come down to what you eat. burn 1500 more cals/day cause working out, but it makes you hungry so eat an extra 2k.......might move some to muscle,
but not lose mass. it is also hard to make power gains, but easy to make endurance gains, when in a calorie deficit.
Click to expand...
That article that Paul posted is specifically talking about this. At some point the diet you have wont work any more, similar concept to riding 10 hours a week. The first year or two, weight will fly off. But then it just becomes what your body is used too. If something doesn't change, you will likely add weight (which is where I am right now).
Paul H said:
At 5'10... on a good day... ok... more 5'9.... I still have to lose 15-20lbs to be at the middle of "normal".... so says the weight chart.
I am at the high end of "normal"
View attachment 118345
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I am right on top end of normal weight for my height and I can certainly stand to loose 10 lbs. Keep in mind, that these kind of charts, similar to BMI charts, aren't made for any type of athlete, as muscle mass screws with all of these charts. Muscle mass is also a good excuse and easy to hide behind, lol.
 
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Mathers said:
So making more power won't necssalriy help wiht endurance? I would think the stronger you are the better endurance you would have.

I feel like I have plateaud a littel and looking for something to change or try to feel stronger longer into my ride.

I'm not looking to ride 25 mile races althought I a may try the Lucky this year but I feel like I not gaining much endurance.

*sorry for the thread jack Paul
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the best way to improve your endurance is to ride more, longer rides are the best.

more power wont hurt, but you need to train for duration, not peak power (power is still important, since the more you make the easier it is to maintain lower numbers)
 
shrpshtr325 said:
the best way to improve your endurance is to ride more, longer rides are the best.

more power wont hurt, but you need to train for duration, not peak power (power is still important, since the more you make the easier it is to maintain lower numbers)
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So basically more miles at a moderatet pace? I tend to do the complete opposit. I have been riding more than I ever have but that's not a aying much.
 
Mathers said:
I feel like I have plateaud a littel and looking for something to change or try to feel stronger longer into my ride.
Click to expand...

Start doing longer rides. If all your rides are 1.5 hours, doing more 1.5 hour rides aren't really going to help your endurance very much. If you want to feel better late in a 1.5 hour ride, start doing 2.5 hour rides, even if it's only twice a month at first. Then start doing 3+ hour rides.

I've been trying to post this for 15 minutes but keep getting server error.
 
Mathers said:
So basically more miles at a moderatet pace? I tend to do the complete opposit. I have been riding more than I ever have but that's not a aying much.
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One, starting out, just riding more gets you base, and is really all you need to do.

After that, they are basically two schools of thought:

The long and slow base building followed by interval training to build on that base.

Or, the time crunched cyclist method of interval training to make the most of the time you have. Essentially getting to a similar spot with less time invested.

Now, you have me, who does a moderate amount of hours, consistently, and at a moderate pace. Basically steady state, all the time. What you get with that is the ability to basically ride 75% for a long time but you never really touch the high end.
 
I've been doing some longer rides and when I do a shorter ride I definitely feel stronger. I'm 5'8" 158 now, was 171 on new Years day. I think or hope that the long rides are helping in the weight area. Felt sluggish at 171, but at my age it getting tougher to really lose much more and still be strong. Paul is a strong rider from my observations when riding with him, so I believe he should go with what he feels comfortable with. On a side note, I eat like a "dumpster truck" to quote Max, so take this with a grain of salt if you like. Also I've only been doing this for 3 years now, so really what do I know.
 
JimN said:
Start doing longer rides. If all your rides are 1.5 hours, doing more 1.5 hour rides aren't really going to help your endurance very much. If you want to feel better late in a 1.5 hour ride, start doing 2.5 hour rides, even if it's only twice a month at first. Then start doing 3+ hour rides.

I've been trying to post this for 15 minutes but keep getting server error.
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Makes sense. I tend to go hard for the time I have (usually 1.5 hours) with minimal stops.
 
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