You could just choose athletic mode and then add 2% for the average. I think that you do probably fall somewhere in between based on your description.
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cycle keeps on going.
Like every 4 weeks, iām back at ~82 (+1.1kg last week)
Iām not worrying anymore, I just roll with the punches, Iām getting so much faster right now that these blimps re just inconveniences.
Still, iāll keep monitoring, i donāt want it to get out of hand.
Iām happy with this week: Iām stabilizing at an OK weight for me, not counting calories and trying to tune in as much as possible with my hunger/fullness cues. After a bingeing episode last weekend I was getting really discouraged, but Iām back on track in terms of eating balanced, not depriving myself of anything but staying measured, and hoping that I donāt feel the urge to hurt myself again.
Itās a process, people, letās keep it going.
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Hi Everyone, not posted on here in a while. Just wanted to update on whatās been working for me and whatās not.
I find it almost impossible to train and try loose any weight / cut calories at the same time, so my weight loss time takes place before the season ramps up again. Iāve just had a cycling trip to Mallorca cancelled due to lockdown, so my plan I was following has been put on hold.
Naturally this news made me depressed, and that is a trigger for uncontrolled eating. Im generally a very healthy eater (after reading Endurance Diet) and have noticed training and performance improvements from following advice in Endurance Diet (but struggled with weight as always)
I will prefer to reach for dried fruit and nuts, yogurt as my go to snack over anything processed these days, but obviously these are nutrient AND calorie dense.
I the past I have had success with fasting type diets. Just trying to generally eat healthily and have a slight deficit just plain does not work for me. If I track all my calories to come in under my BMR, I can loose weight but the effort means this process breaks down, and makes me incredibly boring to be around / eat out etc. When I try this approach by feel (trying to judge how many calories to eat), it fails.
This week I tried an experiment. Since I wasnāt doing any training I knew I could go hard on the fasting. I ate nothing until 2pm / 3pm. Then eat two small meals with lots of protein. I find this doable because its only once Ive started eating that I want to eat more. Its like when the carbs first hit the system, the body wakes up / comes out of overnight fast and thatās when the need to eat really kids in.
Long story short, I lost 1kg / 2.2lb over four days (I factored in the loss and replenishment of glycogen stores this type of fast inevitably produces)
Yes I know this is not sustainable but my goal is to get back to below 200lb / 90.6 kg from my current 95/96kg (6ft tall big build). Does this feel like a good approach, or is it bordering on a plain straight up eating disorder?
Iām not an expert but from what Iāve read starvation diets generally donāt work long term, youāll bounce back heavier!
It seems to be proven that long term small changes with a balanced diet give long term dividends.
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Also, if you reduce the total amounts of carbs you consume - and you mention that your meals were quite high in protein, so presumably lower in the other macros? - then you start shedding water weight quite quickly.
For reference: I did an 8hr ride yesterday, ate as many carbs as I could, burned around 8,000kcal, was clearly in an energy deficit, and yet this morning I weighed 1kg more than yesterday. It is very likely to just be water weight.
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Yep, I never bother weighing myself the day after a big or long effort, always an in patent result.
Macros, more like just trying to ensure I get enough protein. Lower carb works for me unless Iām training, then I always prioritise fuelling my workouts.
I have used low carb diets and fasting diets to get down from 114kg to around 94kg, itās just been a few years of bouncing around between 92 and 96kg and not being able to get any lower.
Dexa says Iām at about 27% fat, and set a realistic target of 84kg, so still plenty to loose. Since Iāve always been training for an IM or ultra marathon, weight loss has had to take second place to training, and I havenāt managed to combine the two. Iām proud of my IM result and my goodness I ran 50km on a muddy hilly course, so now I just want to now be able to keep up with my friends in the hilly bike and trails.
Glad I remembered this thread. I was down pretty close to my original goal last summer. Unfortunately, the wheels fell off. I ended up having to take 2 full months of the bike due to a knee injury. During that time, I was also dealing with new stressors at work & less time off than Iād had in 3 years. So I started eating not so well. Peanut butter is my go to comfort food & I needed comfort. Oh & cake, cookies & pie. I piled on the weight in a hurry! I refused to look at the scale until I started to trend down based on how my clothes felt. Iāve been back to TR for about a month & managed 2 easy outside rides i the ice & snow this weekend. Today, I finally jumped on the scale & find myself back to my spring 2019 weight of 163lbs/73.9kg. Iām only 5ā5" so thatās a lot. My goal is 140lbs/63.5kg. Iām going to aggressively cut calories to drop the first 10-15lbs or so & add back in as I get closer to my goal.
yikes. not been here a while either!
Been hammered by Covid, hence, not really focusing on diet.
close to no exercise, but good food and good hydration, to recover as quickly as possible
Result? -1.5 kg from 3 weeks ago, but not counting my chickens, far from it.
Caught up on the xls though. I like how it looks, iām not going to lie 
Iāve officially fallen off the wagon weight wise. Was shocked to find out that iām about 70kg at the moment after a year or so of not looking at the scale. Granted, my FTP has increased from about 315 to 360 in that time, but i feel like i could have had that power with my weight being flat if i was doing what i should have been. Thankfully, no climbing races for a while.
The question i came here to askā¦what is a reasonable rate of weight loss to maintain power? Iād like to get back into single digit body fat, which for me is probably about 65kg. Thatās slightly higher than i have been, but feel its sustainable.
I was going to shoot for about 0.25kg per week ( although bit more in first month) over about 4-6 months, which will be when my race season begins. That will also conveniently land me at my goal w/kg of around 5.5.
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I fell off the wagon September of 2020 when i visited my folks. Then family issues kicked in and the rest of the year kind of went to pot. Pushed up about 7 lbs/3kg and lost 25 watts. It took me until Jan 1 to kind of kick it back into high gear. I didnāt do more than 2 rides per week in December. About 3 lbs down. Weāll see about the FTP after my first race this weekendā¦
Iām gonna fire this back up again and give it another shot. If itās something that appeals to you or that you have found challenging then join me!
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I was in the original before it fizzled out. I did end up meeting my goal and actually am 2kg under. It seemed the original group got too large to provide any actual accountability. It may be more useful if there were smaller groups with more frequent check in to avoid people drifting away. Maybe the large group is useful for people but in my experience to get actual accountability someone needs to be able to monitor you and call you out. Maybe a bunch of groups with something like 5-10 people who have similar goals would be more useful? I think this would need to be off the TR forum and run somewhere else.
Similarly, I have often thought small āvirtual training groupsā could be useful for athletes who donāt have a close cycling community/team to provide motivation and a small community.
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In for this. I put on a lot of weight this year and the winter focus will be getting it back off!
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Iām willing to give it a go again. Like many others fell off the eating better wagon. Took me many months to find motivation, but am tracking well. Eating a lot better, but sweets at night are still a problem, slowiy improving that though. I am sidelined with a running injury, but can still bike. I thought this is a good chance to improve my eating. Iāve lost 3 lbs in the last 4 weeks and am trying for another 5-6 lbs. I am not in a super hurry. Making small changes which I am hoping will be lasting changes.
I did start doing body weight exercises, too. My thought is I am getting older and I should have been doing this a long time ago.
I participated before but didnāt get close to my goal. Iām stuck in the mid 150ās & am having trouble getting anywhere below it. In the past, Iāve had no trouble losing but thatās not the case right now. Iāve tried eating more, eating less, fully fueling workouts, fueling 1/2 the kjās & no fuel but nothing seems to work. Iām eating more fruits & veggies than I ever have & really not eating much junk. Itās extremely frustrating.
Count me in. Iāve become a real fat bas##rd over the last few months.
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I have to, just HAVE TO, get my eating habits back on track. Since last spring I have suffered binge eating and because of that i have gain weight (fat). I eat mostly quite healthy, but then binge eat sugar crap (ice cream, chocolate) at nights. In the worst weeks during summer i might binge eat almost every night. Recently 1-2 times per week, last night last (2 pint of ice cream, 200gr chocolate + same amount candys). Really feeling bad and depressed today as always after binge.
It is really frustrating as I train hard but then destroy hours of training in minutes by eating crap and gaining weightā¦
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Is there a link to the spreadsheet to add my details? Does the weight field go to 4 digits?
I too want to lose some weight, which means eating better. I am 195 and think a good natural weight is 185.
Why we are overeating is prob about what it is not about. What is the trigger for overeating. It may not be something obvious. At all.
For me, I am gently moving to better quality foods and not stressing about my weight.