Analysis of Phil Gaimon "Day of Eating for Interval Training"

[@nerocoaching]

Just a note that I've deleted the couple of doping related comments when tend to pop-up on videos related to Phil. I've personally never been a fan of that chat, I'd rather focus on real things we can all learn from!

[@XX-is7ps]

I agree with you that it’s not only scary it’s irresponsible reporting to all his followers such a low calorie intake during training. Given the prevalence of eating disorders amongst cyclists etc it’s just irresponsible to be showing this kind of underfuelling during training and you are right to call him out on it 👍

[@durianriders]

Eat less move more. Run on adderall and caffeine all day. Eating is cheating. Red blood cells don't need sugar to survive. They just need caffeine. Got anaemia? You can just drive to the border and get a prescription for some Evening Primose Oil.

[@gregspeakie4635]

Thanks for making this video Jesse, when I first started cycling I thought you had to be as skinny as possible and pretty much developed anorexia. I completely crashed physically after 6 months and was really ill for a couple of weeks before putting the weight back on. Im now usually 5kg heavier but a lot lot better on the bike and more importantly healthier and happier. Its certainly a problem in the competitive cycling scene

[@durianriders]

When Cookie put his name to 800AUD aliespress frames so they could sell for 4000AUD I knew he was a legit dude. It's also common knowledge that when pros retire their FTP goes up to Lance levels at certain times of the year. It's just the effect retiring has. Every pro gets fitter during retirement. I believe in Cookie. I'm a belieber!

[@Lukas-bl9wy]

These “meals” are snacks to me

[@add1cted2l3arning]

Great review!! Surprised DR hasn’t jumped on this one yet

[@pakelly99]

Not using that username at least. That’s not to say he isn’t present, in multiple guises though 😉

[@unclespliff_productions]

never understood having protein and fats before riding - i get a little to stay satiated, however, like you said, with his fitness levels it doesn't seem too sustainable long term - i always felt when these influencer types do "what i eat in a day" videos it's always about glitz and glam, rather than boring, basic and realistic choices. personally, i would save the fats and protein for later in the day. pre/intra/post ride are all about immediate release of sugars. it's amazing these professional athletes are given diluted nutritional advice meant for middle aged women going to spin classes.

[@paulwebster4499]

Excellent as always Jess

[@Uberpaker]

Hi Jesse! Good informative stuff. I think he might he under-reported a bit of calories on the dinner - he mentioned roasted brussel sprouts which implies some oil and the chicken breast had crumbs so we dont know how that was prepared. In addition to that, our bodies can slash BMR in response to prolonged exercise/energy deficit, so smth might be there. Did he mention what he ate the day before? Also, what do you think about a massive recovery shake like this in comparison to barely anything-pre-ride? Thanks

[@82vitt]

"our bodies can slash BMR in response to prolonged exercise/energy deficit" - They do, but the effect is greatly overestimated. The actual "slowing down of the methabolysm" is approx. 10% of the BMR so a small number. What happens though is the body preserves calories by reducing non-exercise spontaneous activity. One simply feels sleepy all the time and not bothered to do anything, so as a result moves far less throughout the day.

[@Lukas-bl9wy]

Spread the message 🙌

[@philadams9254]

Holy sh! I literally *JUST* watched that vid and was cringing so hard I was about to immediately send it to you and durianrider for a laugh. 2 seconds later I see this. Fantastic!

[@gregmorrison7320]

Good video thanks for doing your analysis, I had watched that video as well and had thought to myself that it wasn't much fuel, heck like you said with that little food 3 hours before the ride I would be starving as well.

[@wendysuperfan1014]

Thanks Jesse!! Interesting.

[@pakelly99]

Not being funny but, just wondering, did you approach phil with any of these speculations? Would be interesting to see if he’d tenaciously argue the point, or maybe given the opportunity, hold his hands up and admit he very well could have got it wrong. There is of course another possibility, that he could be completely on the level (which, full disclosure, I tend toward that direction, in all honesty).

[@mebunzing]

Thanks great info. What was the tool again for measuring calories and macro ingredients?

[@sunburntknees2904]

Having watched a few of his vids, I do concur that the Phil G is full of……

[@jjbignutz7098]

He's a fucken wayne ker😂😂😂 Keto bruh, yeahhhhh I mean really?

[@xtractify]

If you're after a high GI snack, why would you add peanut butter to the toast, I would think jam on toast would be better high GI sbackt

[@XX-is7ps]

Something that I’ve never been clear about - when strava or TrainingPeaks or Zwift says that you’ve burned say 5000 calories during an all day ride - is it saying 5000 over what you would have burned just sitting around all day (so probably actually burned 6500 total) or does it account for/include your basal metabolic rate in the figure it gives? It makes quite a big difference if trying to ensure that you refuel correctly after a big ride and I’ve never been clear on this

[@thammond1862]

I would say that, to the extent of my knowledge: no BMR isn't included in the final 'kcal burnt' figure,. If you have a power meter and HR, the figure will be based on the work done during the ride (kjs burnt) combined with the relative effort from your HR data. For example an untrained cyclist would burn more calories at 200w than a pro would as the relative effort of the untrained rider is higher, even though the 'work done' is the same. This is then converted into a kcal figure, to give you the total kcals burnt. Calorie tracking tools add the exercise kcals brunt to the estimated BMR given to you as nearly every calorie figure given from an acitivity is purely the 'work done' from that exercise.

[@82vitt]

@@thammond1862 The mechanical efficiency of muscles in highly trained athletes is only about 10% higher than in untrained ones. 26% as opposed to 18%. I believe this was researched in rowers, and not cyclists, but yes, it is a factor. So someone training recreationally only will be somewhere in the middle. Another reason why the recreational ones burn more calories is they are simply nowhere near the BMI pro athletes are. Typically 22-25, whereas someone like Gaimon will be at 19. Higher body weight comes with a higher metabolic cost.

[@nerocoaching]

If you're using a power meter, the "calories burnt" on a ride is the covering all the calories you burnt during that time, if all you did was cycle. Because the efficiency portion of the calculation takes into account the bodies regular process during the time you are cycling. So on a 5 hour ride, you technically could take 5 hours out of the 24h BMR, which probably isn't that much anyway- around 350kcal for someone Phils weight. Consider all the errors in calorie estimation: error in the calories burnt calculation based on individual efficiency and power meter accuracy, errors in calories consumed, errors in calculation of TDEE depending on how much you move around during the day, etc.... > whether or not you take off the 350kcal from your BMR ends up being not massive on a day where you'll be burning 6000+ kcal anyway

[@82vitt]

@@nerocoaching If only he really tried to run that high deficit I give him 7 days before he starts feeling lethargic most of the time and experiencing energy crashes in the middle of the day leading to having to have a couple hour long naps.. Never mind trying to execute any workout. I have been there and at only 750 kcal daily deficit and I BMI 24, 15% bf. Smashing in stims helps for a while, but it really is so counter productive longer term.

[@sebastianvanwickern1352]

@@nerocoaching wouldn't he need to account for a higher Calorie-Burn during recovery too? Research says it's highest after Weight Training, but it's still there on endurance activities. What's your opinion?

[@philadams9254]

2:14 - He said he wanted to 'maintain'

[@b-manz]

If he burns fat efficiently as most pros do then he will be doing that at a high HR compared with the average person. So the deficit could be explained through the fact the intervals were short and the rest of the ride was burning predominately fat. Agree couldn’t do this every day.

[@CFCMahomet]

I’m always intrigued by Phil’s diet, because he maintains a very light “race weight” all year long. I m not sure that I think it is very healthy long term, but he could be a genetic freak where it works.

[@ovidiuplayer11]

what is the program that you use to track macronutrients ?

[@robredpath9860]

yeah he is not pushing them watts riding off garden Salad's.

[@Thomas5937]

Would you say running a ~1000 calories deficit and doing 3 hour rides would be unrealistic for someone who actually has weight to lose? Say 120kg?

[@Jimmy_k2018]

Phil would probably do an Ironman and still only consume sub 3000 cals throughout the day

[@ralphmartinez8616]

I’m a carnivore and I ride 200 miles per wk. no carbs other than a beer 2-3 a wk It can be done. I feel great all day. I also work in construction

[@yannickokpara4861]

Gaimon doesn't strike me as a science guy, I mean he always starts out too hard on his KOMs anyway. Doesn't surprise me that he gets some things wrong if he isn't as methodical as he needs to be.

[@sexandtheswiss]

I have never seen a decent size cookie with that calorie amount! I wish!

[@SkeetSystem]

Right? I'm sure it's not going to bridge the caloric gap but the amount of butter and egg they put in those bakery cookies, I'm thinking at least 350 each.

[@sexandtheswiss]

@@SkeetSystem up to 500 for some of them, the UK just started to put calories on these things and being a sweet lover I got to pick wisely!

[@kevinbrown1367]

He video should be titled, “how to inefficiently try to get better watt/kg”

[@veganaus]

That smoothie is just grotesque... Apple, chocolate, greens... 🤮🤮

[@mokasusa]

You need to take of 3hrs ride calories, from the daily calculation. 1700 calories is,for 24 hrs. But you have only 21 hrs. 3 of the 24, are for riding

[@82vitt]

A very good point, but for someone with Phil's BMI, body weight and fitness it would be some 200 kcals only, if not less. It will be more than cancelled with the thermic effect of food which could be as high as 25% of the daily calorie intake, but typically it will be around 10%.

[@mokasusa]

@@82vitt I agree. Still, if JC is calculating, better to be accurate as much as you can. Also, i am not sure that 700 calories, is the consumption for a 1 hr ride. I think that 6 calories for each kg body weight, at volume ride pace, and 9 for intence interval. So somthing like 600 for an hour

[@thepressroomcyclingpodcast]

Nice video JC

[@michaelhoile1369]

Cool video 📹 😎 Jesse Question what is your take on cordial on rides. Cheers 🍻

[@JulAlxAU]

He was chugging down a whole lot of fat! I'm not sure why you would get your calories from fat if you’re doing intervals or in general. What’s the purpose of eating that much fat?

[@Francis14v]

From personal experience with videos of that kind from pro cyclist "day in the life of" where the athlete reports all his nutrition, it seems like there's a massive tendency to under report. Don't know why.. just my opinion. But it often surprises me, and those videos make me hungry for them 😅

[@Di2huffy]

Probably missing the cooking oil on the eggs and even the air fryer chicken

[@karvn1148]

If he was a runner, he’d be fucked

[@ralphmartinez8616]

lol. That’s like my breakfast 🥩🥩🥩

[@simonalexandercritchley439]

Must be some unreported cookies or something here,just does not add up.If you followed Phil you would be cooked for the next day or two. I am no expert but I aim for a ride 2 hours after a meal more substantial than that,with a banana on my way out. Health comes before fitness so keep calling these guys out Jesse.

[@user-cx2bk6pm2f]

Phil has become low-hanging fruit when looking for cycling blunders 🤣 Love the guy just don't do what he does.

[@NotSureWhatToPut]

maybe he's crushing a 6 pack before bed

[@MrKeely88]

Drugs are bhaddd makayyy. (Caffeine obv.)

[@Phil-dx8rw]

Does not add up....

[@baribari600]

To be fair, he's probably underestimating how much he actually easts, unless he's measuring it to the gram. People are really, really bad estimating how much they eat.

[@baribari600]

just realized he deleted the video

[@MaxRothFitness]

Why you think he’s so skinny 😂😂

[@82vitt]

Every idiot can get holocaust level skinny quickly. Get skinny while maintaining a 400w threshold and a good hormonal, organ and bone health is another thing though.

[@tom_barks]

good evening jesse

[@nerocoaching]

Gday tom

[@durianriders]

Is it just me or does cookie look like that poet Edgar Allan Poe?

[@teddykayy]

I love grits but that slurry he was eating looked absolutely disgusting lmao

[@nationsnumber1chump]

the cookie was 1500 calories

[@goldenretriever6261]

Why is a grown man starving himself?

[@KushPizzaSleep]

Phil is a lying sociopath I wouldn't' take anything he says seriously

[@devinmorrison7131]

His thyroid is probably trashed from all that coffee, BMR is probably 500 calories lol

[@durianriders]

When someone takes thyroid meds there is a certain thing most of them do with their eyes...

[@Richz2]

This is just one day of eating/training. I doubt he does this everyday otherwise he would waste away!

[@nerocoaching]

Absolutely, it would be impossible to train eating this way every day. Which is where my confusion is, not sure why'd he bother doing a "How pro cyclists eat" video where he's so far off AND was tracking what he was eating on Noom?!

[@pauljohnston7522]

@@nerocoaching anyone really speculate on why he has? Not looking for conspiracy theories. Has he blindly thought he’ll make the video? Jesse rightly says, “oh, he must’ve miscounted.” But it’s a big miss to then publish the vid.

[@82vitt]

​@@pauljohnston7522 To wind up Durian Rider as he knows the guy watches every single his video. No, I am only kidding :). I already watched that video a couple days ago and without even doing the calculations it struck me how little he ate, but then I always take this sort of YT content with a pinch of salt. 99% of it is just trolling.

[@jjbignutz7098]

@@pauljohnston7522 keto bruh 💪carbs make you fat 😂