It has been repeatedly shown that heart rate overestimates the actual energy expenditure in rock climbing,¹ so, if by your heart rate monitor, you burned 1000 kcal, then you actually burned less, although I don't know what the magnitude of the difference would be. One could probably estimate it from the literature.

Jay

¹de Geus et al. Influence of climbing style on physiological responses during indoor rock climbing on routes with the same difficulty. Eur J Appl Physiol (2006) 98:489–496.

Dairy is absolutely unnecessary in the healthy human diet. . . .

As long as someone is maintaining an adequate intake of vitamins and other micro and macro nutrients, they absolutely do not need dairy. . . .

Edit: There are plenty of sources of calcium that are quite adequate independent of dairy products. . . .

Actually, there are only a handful, and I've never met anyone who consumes enough of them to obtain optimal calcium intake.

Jay

That is like saying you have never had a joyful conversation about nutrition with a vegetarian.

That is like saying you have never had a joyful conversation about nutrition with a vegetarian.

Also, whether the OP is male or female, keeping your net caloric intake under 2000 is a reasonable guideline for weight loss

That is like saying you have never had a joyful conversation about nutrition with a vegetarian.

I seem to remember that Jay is a vegetarian.

Edit to add: I may well be wrong, though.

Uh, no. For a large male who is fairly active and exercises regularly <2000 calories is not enough. Saying it is is simply spewing numbers without any evidence. Why bring numbers into it when they very well may be wrong, and when they aren't needed?

As for the dairy thing, go look at the food group with the next highest calcium content. Now look at how much of it you need to consume to get your daily intake. I'll sit here and wait till you realize how wrong you were.

Yeah, 1/3 of the population is lactose intolerant, but almost all of them are aware of that and I don't think a post on the internet is going to change their mind about lactose intake.

You might have a point about their "GI health" though, because that totally exists, and all dairy products have the same GI, and it is a bad GI for your GI health.

I said it before and I will say it again; Original poster, get your nutrition advice from a sound source. As I said before Glenn Cardwell's "Gold Medal Nutrition" is excellent, but there are many others ("Racing Weight" by Matt Fitzgerald is great).

Seriously, you can listen to people bicker about this stuff on the internet all day (I am just waiting for someone to say something about "the dairy board" having the nutrition world in their pocket - there is no nutrition outside the USA) the best place to get your information is from a trustworthy source.

And seriously, what is wrong with having sugar in your diet? Too much sugar is bad, yes, but there is nothing wrong (indeed plenty of good - for example aiding muscle recovery/glycogen replacement during a rest in exercise) in having sugar as part of your diet.

So sure, there is no absolute need for taking them out of your diet, but why the fuck would you? There is definitely no need to take them out. If you're going to use pills as a main source of vitamins etc. then you are going to need a lot more information then the OP clearly has.

Do you honestly think that the OP would benefit from cutting out sugar and dairy? Seriously?

It's late, and I am pretty sure there are waayyy more brackets then there needed to be up there.

First of all, CALM DOWN; you are far too angry and aggressive in what should be a collaborative discussion.

Substantively: I said NET calories, which means that you eat more if you exercise. Net caloric intake= calories consumed minus calories burned from exercise. If you are trying to lose weight (and therefore need a caloric deficit) then sticking to under 2000 NET calories is a prefectly reasonable guideline for most of the population.


Second, I never said that sugar is categorically bad; I only said that it is not needed in the human diet. This remains true. I personally consume sugar in various forms all the time, and a healthy diet (and weight-loss plan) can include sugar, but it need not.

Lastly, while many dairy products are very low in lactose, dairy is not necessary. I personally eat Greek yogurt regularly, because it has almost no lactose, but again, it is simply not necessary. I maintain that it is easy enough to get adequate calcium without dairy; also, what is wrong with calcium and othe supplements?

Parting word: let's try to keep this civil eh? We're all friends here. =)

We aren't all friends here. I've never met you, nor has anyone else. Honestly, Jay and Sungam weren't all that rough with you, especially as your advice isn't all that great. There are a ton of diets that cut out foods you "don't need" floating around out there. Just because people use them doesn't make them great.

It is cool that you have an opinion, but people are going to disagree with you. Get used to it.

Substantively: I said NET calories, which means that you eat more if you exercise. Net caloric intake= calories consumed minus calories burned from exercise. If you are trying to lose weight (and therefore need a caloric deficit) then sticking to under 2000 NET calories is a prefectly reasonable guideline for most of the population.

Lastly, while many dairy products are very low in lactose, dairy is not necessary. I personally eat Greek yogurt regularly, because it has almost no lactose, but again, it is simply not necessary. I maintain that it is easy enough to get adequate calcium without dairy . . .

That's utterly ludicrous.


If it's so easy, then how come almost nobody does?

The adult US RDA for calcium is 1000 or 1200 mg/d, depending on age. In 2003, groundbreaking research showed that the average non-vegetarian American obtains an estimated 771 mg/d of calcium, of which 297 mg/d comes from dairy products. Based on data in that paper, assuming a normal distribution, only 25% of Americans meet even the lower standard. Pick a random American and remove the dairy products from their diet (which is basically what photongirl was doing), and the probability that they will meet even the lower RDA drops to less than 6%.

Jay

What's ludicrous about the concept of net caloric intake? It's the basis of almost any modern diet.

I eat 3000 calories, I burned 1000 during exercise; my net caloric intake is 2000 for that day. If I would normally burn 2500 calories per day from my base metabolic rate and minimal activity, and I burned an excess of 1000 calories from exercise, then I burned 3500 calories that day; since I only took in 3000, I have a deficit of 500 calories, which is a healthy weight loss deficit. This is uncontested, standard stuff here; I don't see the problem?

As far as calcium, take a supplement, problem solved. Drink fortified orange juice, soy milk, or other beverages. Take two tums every day. How hard is that? If you REALLY don't want to supplement, then eat soy products and leafy greens. Tofu can have up to 600mg of calcium per cup, depending on the type of tofu, and leafy greens (depending on variety) have from around 100 to 300 mg per cup of calcium. 3 or 4 cups of any of those in a day and you are well within your calcium requirements.