Down about 1/2 pound as of this morning. Last week saw some reduced training volume and lower intensity. I completed 2 strength workouts and hit some PRs on my deadlifts and squats. Upper body workout, I didn’t have the opportunity to try as I was impatient at the gym as the equipment, I wanted wasn’t available.
On the bike I completed two power tests - a 1 minute and 5-minute test to establish a base line for the upcoming season. 1 minute PR at 538, 5 second PR at 1076 and finally a nausea inducing 5-minute PR at 342.
I definitely took a “diet break” and had extra carbs the day before my 5-minute test and had 620 grams versus my average of about 400 grams for this past week.
So, things are good, still seeing some changes in the mirror, energy is pretty good too. Four weeks to go for this end of summer shred and focusing on maintaining lean body mass, increasing strength, fueling workouts and of course, losing a few more excess lbs. before heading into winter.
Weighed in a little up this week about 1.5 pounds - but visually I looke a little leaner in the mid-section and chest area so while the scale hasn’t moved the needle down I’m either rocking steady or still losing BF. No matter, I’m still in my rhythm and keeping my deficit consistent.
Last weeks training was all there, but I had to shuffle some workouts and rides around due to a sick kiddo.
Goal this week is to try and get in 12,000 steps per day - I usually average 9-10k. Another 3 solid weeks to go before backing off and getting back into enerygy balance. Sleep has been consistent, energy throughout the day too. I’ll see how the increased steps affect how I look and what the scales says and if I’m still not budging by next week I’ll chop off 100 kals per day.
Just stepped on the scale after a rough six months (work stress, family stress, injuries yada yada yada) and realized i hit my personal “maximum” number of #200. It’s definitely time to reboot and turn it around, so i’m going to commit to my new project: #180 by March 1, 2024 (a little over 20 weeks away). Luckily, it coincides with a new training schedule that started last week. This will require a pretty heavy rethink about drinking, food intake, etc. Sober October might start a little early for me this year!
It has been a while since I visited here and I need to get back on the wagon. I have had two job changes, a death of a friend, family issues… (insert random excuse here). I fell back into some bad eating habits and went in the wrong direction a little bit. So I just entered in for the first time in I don’t know how long and will give it another whirl.
I’d say as a genera thought process…eating LOTs of veggies is almost a better process goal than eating less of everything else. Ultimately quantity of calories is the only thing that matters…but if the first thing your gut is always a slightly obscene amount of veggies…you just sort of naturally eat less of everything else.
I’ve reached the “two strangers called me big man yesterday” stage of weight gain due to being off the bike for two months and general messy life stuff.
Hit 200lbs again and have come back down a little but I feel like I’m suddenly ageing rapidly as I approach 50 this November. I now look way more average and that is not amazing (basically only carry weight in my belly). Trying to do some run/walking but the whole reason I started cycling seriously was due to a sports hernia that is still not resolved so it’s been challenging.
I have an MRI tomorrow on the elbow so at least I should have some guidance, going to get back on the spreadsheet on Monday.
I’m switching gears and getting started on some winter weight loss. Between sickness, and flying solo with my 9 year old while my wife was away in greece…I am very much not prepared for CX season, so focusing on weight loss and weight lifting now. Will race some races, but not expecting greatness…just going to sign up more for fun than anything.
Focusing on a nice, long off season, with some easy riding, healthy eating, and better sleep than I’ve been getting…
The elbow MRI showed a fracture, multiple contusions and two partially torn tendons. Basically what I thought based on two months of dull ache and weird feelings in my elbow. Not sure what’s going to happen (hopefully find out today) but I have been able to keep up the run/walking and had two great runs this weekend. Feeling pretty beat up but that’s running for you.
Hopefully I’ll be able to get exercise in 4-5 days a week, even if it isn’t on the bike.
Checked in again. Consistently 94kg. I guess it’s better to maintain than gain… But I would very much appreciate that number going down.
I’ve cut out soda on work days (which is very difficult as we have a free soda machine here) but find myself substituting in candy. I think I need to take the above advice and bring in some veggies and what not.
This morning’s weigh in has me at just about the same as my low two weeks ago - which is good as I’m steady. I feel like I’m on edge of dropping a couple more lbs any day now. I increased my steps last week from around 10k to 12k per day on top of everything else, but I also had 3 days of food at maintenance which is around 2,500 and my lowest was 2150 and highest 3000.
I’m going to see if I can cut a little bit to nudge myself down a little to the tune of 75 kcals…
Energy has been good, sleep has been pretty solid, training has been good on the bike and in the gym. Three weeks to go before I plan to take a diet break and reverse out of my deficit before the holidays hit.
I have a lot to lose, I’m at a staggering weight for a keen club cyclist right now, and it’s really the biggest thing holding me back from being way way faster. I’m 6’5" and pretty muscular, so will probably still be the heaviest person in my cycling club after hitting my target weight, but even dropping 10kg will make a big difference on the hills.
I’m starting out at a target ~20kg lower than my present weight, but we’ll see. The one benefit of being so big right now is that it’s easy to see significant weight loss numbers week to week, while still being inside the 1% of bodyweight per week that’s recommended as a maximum.
I’m currently using MyFitnessPal (Set to 1kg per week defecit), linked to Garmin watch & cycle computer. The calorie allowance auto-adjusts to account for steps & acitivities, which seems to be working well right now, though base calories with no exercise is a staggeringly low 1650.
If I try to restrict that much I end up having trouble and can’t stay on the diet. It either impacts my sleep or sets me up for unintended snacking. I’d recommend doing half that (so .5 kg or 1.1lbs a week) it’s still a significant calorie restriction but it should be easier to stay consistent.
It’s OK, it feels fine to me. Remember I’m 114kg so it’s a much smaller percentage change than for people in the 60kg range. I take breaks for holidays & special occasions anyway.
This past weekend I ventured out of town to do a social ride on a Friday evening, followed by a 50 mile off road ride (not a race) that had quite the fast pace. I went into the ride a bit depleted as I misjudged my Friday night social ride and it ended later and lasted longer that I was planning. Saturday morning I had a good ride an felt great, but definitely felt my calorie deficit about 1:45 into the ride.
I ended up almost matching my calorie expenditure with calorie intake during the ride as I was on the edge of bonking but pulled myself off the cliff. Yay!
Starting the week my weigh in low is down about a pound at 154.1 and I’ve settled today at 155.3…so still trending down nice and steady.
Plan for the next week and the following is to keep cals around 2,100-2,175 while supplementing for my longer rides. Still keeping at 3 gym sessions a week hitting my upper and lower body, aiming for 12k steps per day. A couple of weeks to go before reversing out of my deficit.
Some fun stats for last week - Friday I ate about 3,600 calories and on Saturday I tracked 5,000, Sunday I was back to 2,300.
Surprisingly I haven’t had any major hunger pangs, haven’t had any urges to binge, my sleep is steady, and my mood and temperament mostly stable…I’ve notice just a bit of shortened patience here and there. I am still seeing small visible changes in the mirror too.
I need to get in on this group. My weight has slowly crept up from 147’ish (thought this was pretty ideal for me back in 2017-2019) to 162. I’m 5’9" and my ftp when I was around 145-150 was over 4 w/kg. Sadly, I’m down to 3.5’ish with the added weight. I still race well, but I just feel so bad and can’t stand my appearance much anymore. Slightly joking, but not yeah. I’ve signed up with Dialed Health and will work on the nutrition aspect of all of this.
For me, doing the myfitnesspal stuff is too much and I just do not have the patience for it but I am aware it is super important to track. My will power back in 2017/19 was great. I used to be around 185 and got down to 145 back then.
I ride 10-15 hours a week, eat mostly healthy, but the portions are obviously too much and I’m also 42. I’m hoping to get back into the swing of things with a routine.
I’m 6’5" too and down to 228 lbs from 273 lbs on Jan 1 post-covid. It’s made a huge difference on the bike!