What strategies do you guys use, when you want to shred a few punds?
I find it a bit hard, when you train alot, and have to fuel those workouts…
What strategies do you guys use, when you want to shred a few punds?
I find it a bit hard, when you train alot, and have to fuel those workouts…
I make it as simple as possible. I eat essentially the same breakfast and lunch every day and dinner will vary. I cut back roughly 500kcal a day and replace the calories I lose from workouts (ie. If my total calories for the day is 2000 and I burn 800 during a ride, I’ll consume 2800 for the day). I also cut my daily fat intake.
I understand that there are a lot of nuances to losing weight, but that strategy has always worked for me.
Might want to start with some of the very, very long discussions out there about this already:
https://www.trainerroad.com/forum/t/road-to-4w-kg-what-does-it-take
@Astono here is a guy (prof. zemel) who showed me a neat trick for weightloss. I happened to mention that I was taking a more conservative approach to trimming down for competition as I got older because DEXA scans showed me more & more of my weightloss was muscle mass. Michael mentioned that he had published a series of studies demonstrating that leucine & pyridoxine aids weightloss and preserves muscle & that results were ‘not just academic but clinically significant’.
Since it’s just leucine and pyridoxine…it’s cheap and it’s not going to hurt…I gave it a try. It does help. And if I was losing 10lbs that was 7lbs of muscle before…now it was 70% weightloss that wasn’t lean body mass. Maybe that’s just because I’m a masters rider now, I don’t know.