i messed up badly please help

[Jamesstout]

right i need help i cut my bf down to 1% thats checked twice cos theyt hought i broke the machine! and now my cortisol is way too high test very low tsh wacked pancreas fu**ed. I need advice on the best bulking ratio to get me back on for cardio sports (cycling) I have had 2 weeks on 3000 kcal and rest now i am starting to ride again with 1 hr light tomorrow. any advice/tips/meals would be aprreciatedtoday i had
50g oats 100g milk pear and apple 20g bread
1 slice ultra lean bacon 40g bulgur
soy crisps pear
brown rice 80g pilcahrds 130g yellow bell pepper 1/3 tim toms onion 1 egg
still got dinner and i am 1400 kcals to go oh and i had 1/2 a mango too

[deaths_ally]

u have 1% bf?

[Captainhowie175]

dude, just eat, your body dosent want to be at 1% thats why you cortisol is so high, body wants to store fat, so let it. 1% is really dangerous i got down to 4.7% and I was starting to get sick, and after meals I would start shivering. you know what makes you gain weight, do a couple weeks of some dirtier cals if you have a hard time eating more than you do now, or if not, just eat more.

[whatdoumean]

u have 1% bf?

yeah dude u have 1% bf?????

[the_Fornicator]

Was your goal to get to 1% bodyfat? You're crazy if that's what you intended to do

[gymgrown]

Post a picture of yourself. I gotta see this.

Fat is necessary for health. Some vitamins are fat-soluble, like vitamin A, and if you don't have fat, you won't store them.

[Alex88]

1% BF is impossible. You'd be dead long before then.

[blood vs. water]

1% BF is impossible. You'd be dead long before then.

yeah, i always thought you need atleast 3% to still be alive lol

[Alex88]

yeah, i always thought you need atleast 3% to still be alive lol

Considering that the average human brain is 3 lb, it's only possible if he a) has a pea-sized brain and zero visceral fat around his organs or b) he weighs over 400 lbs and has 360 lbs of lean mass (1% BF).

He needs to learn how to use calipers and understand that they usually give +/- 3 - 4% depending on the person taking the measurement.

[batista_029]

right i need help i cut my bf down to 1% thats checked twice cos theyt hought i broke the machine! and now my cortisol is way too high test very low tsh wacked pancreas fu**ed. I need advice on the best bulking ratio to get me back on for cardio sports (cycling) I have had 2 weeks on 3000 kcal and rest now i am starting to ride again with 1 hr light tomorrow. any advice/tips/meals would be aprreciatedtoday i had
50g oats 100g milk pear and apple 20g bread
1 slice ultra lean bacon 40g bulgur
soy crisps pear
brown rice 80g pilcahrds 130g yellow bell pepper 1/3 tim toms onion 1 egg
still got dinner and i am 1400 kcals to go oh and i had 1/2 a mango too

1% bodyfat..... bull**** bro. You would be dead at that level. You need to double and triplecheck whatever you are using too measure

[Jamesstout]

dude that is what the hospital said it was the case that my skin had so little fat it cracked i turned yellow (due to low tsh) i was very cold, think three duvets and a 'leccy blanket i passed out on "fat burning" cycle rides when glyco stores were depleted. ANy tips for making the gains dont want to damage my bod and there is a hist of cholesterol in my family i am currently on 70 carbs 20 protein and 10 fats by % as my bod doesnt digest saturated fats too well

[MCconditioner]

Considering that the average human brain is 3 lb, it's only possible if he a) has a pea-sized brain and zero visceral fat around his organs or b) he weighs over 400 lbs and has 360 lbs of lean mass (1% BF).

Your 400 lbs man would have to have 396lbs lean mass

[Alex88]

Your 400 lbs man would have to have 396lbs lean mass

Yeah, that's what I meant. 3 hours of sleep last night, can't even do basic arithmetic anymore :/

[gymgrown]

dude that is what the hospital said it was the case that my skin had so little fat it cracked i turned yellow (due to low tsh) i was very cold, think three duvets and a 'leccy blanket i passed out on "fat burning" cycle rides when glyco stores were depleted. ANy tips for making the gains dont want to damage my bod and there is a hist of cholesterol in my family i am currently on 70 carbs 20 protein and 10 fats by % as my bod doesnt digest saturated fats too well

Quit doing cardio for a while.

[Alex88]

dude that is what the hospital said it was the case that my skin had so little fat it cracked i turned yellow (due to low tsh) i was very cold, think three duvets and a 'leccy blanket i passed out on "fat burning" cycle rides when glyco stores were depleted. ANy tips for making the gains dont want to damage my bod and there is a hist of cholesterol in my family i am currently on 70 carbs 20 protein and 10 fats by % as my bod doesnt digest saturated fats too well

If that were the case the hospital wouldn't have let you go home. You'd be on an IV drip in intensive care right now.

Stop doing cardio. Stop eating completely "clean". Ultra-lean bacon, tons of fruit? Use full fatted meat and dried fruit instead. Better yet, go to an all-you-can-eat Chinese buffet.

[punkman2]

dude that is what the hospital said it was the case that my skin had so little fat it cracked i turned yellow (due to low tsh) i was very cold, think three duvets and a 'leccy blanket i passed out on "fat burning" cycle rides when glyco stores were depleted. ANy tips for making the gains dont want to damage my bod and there is a hist of cholesterol in my family i am currently on 70 carbs 20 protein and 10 fats by % as my bod doesnt digest saturated fats too well

for starters, who told you to do the riding on an empty stomach (also know as sober rides)? What period were you in with your training, body weight, body fat? Also, how many time per/wk were you doing the sober rides? Also, what do you race (category/discipline)?

Take it from a fellow cyclist who's been in your shoes.......it's gonna be a long hard road. Lucky for me I didn't hit 1% however, I bottomed out at 2.7% body fat; but it took months to regain fitness and a healthy cyclist body fat. My cortisol and test levels were also very bad(my team doctor actually made fun of my test levels)

You need to STOP riding now! Since you're worse than I was, I can say without a doubt your season is over so just don't think about it. Just take a month or two and just re-feed your body. Like "Allex88" said, don't worry about buying low fat stuff any more. Here are some meal ideas that helped me:

breakfast: eggs, ham, whole grain toast, oatmeal, granola cereals, 2% milk, yogurt, fruit
lunch: whole grain pasta/rice, couscous, steak/lean cut meats, veggies,
diner: along the same line as luch but switch up your meal choices
snacks: pastry from bakery, fruit, meal replacement(weight gainer), or when all else fails eat whatever looks good.

These are just some meal ideas. Also, if you're not taking a multi-vitamin you need to do so. Also, I would change your diet to 60% carbs, 20% pro, 20% fat. For further help I suggest you buy Food for Fitness by: Chris Charmichael.

Best of luck.

[Jamesstout]

that was based on the general adice about not eating withn 2hrs at leastd of rides to prevent rebound hypos. I was getting these symptoms on long winter base rides but they got worse as i transferred to adding power and my early races were omk then i got really bad ended up getting dropped just out of the neutral zone, going back to my car and virtually crying. Prob is as i said abovew i cant eat sugary stuff due to the cortisol messing my pancreas. I do love bread tho. I find milk and rice mix is good. i have a pda to monitor my diet but some say this encourages obsession therefore is bad. May by that book lowest weight 62.3 kilos 190cm tall. racing in the uk 1st year senior racing vs tony gibb (olympian)!

[mountain_drew]

Yeah, you were one skinny dude. 1% is WAY unhealthy. You saif you can't eat sugary stuff but can you eat food that has a low-GI such has grains (cereals, bread, oats) ? That would be a good start. Otherwise, the good fats could be your friend : peanut butter or adding olive oil here and there could easily add many calories.

[Jamesstout]

can eat lower gi carbs and comlex carbs okn its wierd cos im ok with white bread even

[Jamesstout]

any tips on nutrient timing and on how long to leave fasted before a ride then? i dont want to be vomming food up halfway up a hill. Did my first doctor approved ride today 1 hr high cadence low effort felt great to be on the bike.

[Worldwide]

Congratulations!! This whole damn thread is bullsh-t!

[RugbyStar12]

you cant survive on 1%

[PickItUp]

you cant survive on 1%

He is having problems right now...so yes, you cannot survive properly at 1%.

[Jamesstout]

exactly and ok maybe my bf is like 1.5 or 2 or something but thats not the point plus i dont think its very helpful to me to have people questioning my low bfp cos your just laying downa challenge when what i need to do is get out of the lower the better mentality. As illustrated by blackout you cant survive at 1%!

[Struct09]

any tips on nutrient timing and on how long to leave fasted before a ride then? i dont want to be vomming food up halfway up a hill. Did my first doctor approved ride today 1 hr high cadence low effort felt great to be on the bike.

Get an IV that feeds you 24/7 :-P

[Jamesstout]

its called a mother.... or the girls who i live with at university!

[punkman2]

any tips on nutrient timing and on how long to leave fasted before a ride then? i dont want to be vomming food up halfway up a hill. Did my first doctor approved ride today 1 hr high cadence low effort felt great to be on the bike.

As a rule of thumb....eat a solid meal 2-3hrs prior to your ride. You need to find food that works with your body since everyone is different; just make sure you go easy on fats pre-ride due to them slowing down digestion. During your rides over 2hrs you should be eating about 60gr carbs/hr (either in liquid form or solid food). After your ride you can have you post ride meal/ recovery drink (no more than 150gr carbs/hr for next 3-4hrs). After those 3-4hrs are over back off on high GI carbs, instead eat whole grains, slow digesting protein and veggies. Like I suggested before look for the book by Chris Charmichael that talks all about food for cyclists(very informative).

What type of doc. did you see that allowed you to go out and ride already? If it's just a family physician, I'd say don't listen to him and see a specialist that works with athletes. If you really are as bad as you were saying, you should definitely take a few solid weeks OFF the bike. But......if you choose not to listen to me, then please atleast stay below 120bpm while you ride and no more than 1hr! Trust me dude I know what I'm talking about as I've been racing for 7yrs and 3 of those yrs were category 1/elite both in the USA and europe with the national team.

again, best of luck with your recovery.

[brendanm]

that post made no sense to me, the majority of people on the forum speak english.

[Max Omega]

that post made no sense to me, the majority of people on the forum speak english.

LOL

[Jamesstout]

thanks punkman i have just come back from an extended complete layoff when they didnt know what was wrong but they decided to give me a layoff anyway so i am quite rested. the doc is a professor of endochrinology who rides herself.

i was thinking i have my porridge at around 8.30 (50g aots, water and today 50g plantain + 1 apple)
prob need to eat again at around 10

ride at 12.30

back at 1.30 to a cinnamon and raisin bagel? maybe i need some protein in here bot too much iguess carbs are more vital for a cyclist right?

around 230 i was thinking luch 180g brown rice cooked 1 chicken breast tomato rattatouie and plantain chips maybe some yoghurt if i can take it in!

later mid afternoon snack- i have brown basmati rice wholewheat pitta oats tuna bulgur, cereal milk, sandwidches and pasta avaliable here

then dinner in hall so salad fruit and pork i think today

then a pre-bed snack maybe cottage cheese and pineapple mmm

prob should get a healthy fat source in later in the day to right?