Would anyone be averse to me adding a new sheet to the googledoc?
I’m thinking it would be a good place to record the following:
Anything else like that? It could be useful to see what others are aiming for/doing.
The google doc is just tracking weekly weigh ins. If you click the link just put your name on the next line for your current weight and goal weight. We will be able to see how each of us is doing.
For my food I am using the app My Fitness Pal by Under Armor. It is free for the basic calorie tracking and has a great database of foods already in the app to make tracking easy.
Yeah, I was thinking in addition to that it would be nice to see what other people are aiming for.
For example, I use myfitnesspal and aim for 1900-2100 calories on a non-training day. I go for a 50/30/20 macro split on carbs/protein/fat. In a 1hr SS workout I can burn around 600cal.
Rather than scroll through the forum, if I could see all that in a sheet on the google doc it would be quite useful
What do you aim for on a training day?
How tall are you and what do you weigh?
I only ask as I’ve stripped 4.5kg off in 2 weeks so far at 2100-2200 a day and I’m worried I will crash soon, especially on the 1000-2000cal burned days.
Training days I’m a bit more generous and end up around 2400-2500.
I’m 6ft/183cm and currently 95kg.
4.5kg in 2 weeks is impressive and probably at the top end of what most people will say is healthy with weight loss.
Check again in a week or two and see how you feel. You could maybe adjust up 5% and see what happens if that rate continues as you might be in danger of crashing.
Cheers, I’m 184cm and currently 94.5kg on my down from 99kg with a target of 80kg, so very similar to yourself.
The extra 2-300 cals on a big day could be the difference for me to stay on track.
I think the initial big loss is down to me having made my way to 99kg only temporarily through overeating of sugar and drinking beer. I’ve hovered around 95 for about 18 months prior to March this year but was as low as 82kg in July 2017.
Your trajectory is eerily similar. I was down around that weight in early 2018. 
For me the hardest part about losing weight was finding habits that were sustainable. So I tried to slowly change my diet instead of doing some restrictive diet all at once. I took out most of the processed foods I ate. Now I try to eat real foods, lots of veggies and lean protein.
Unfortunately losing weight is a slow process and can be hard to stick to your new habits. And I also learned that there’s no one size fits all solution. We all have different bodies that react differently to specific foods. Also losing weight is not something our bodies naturally want to do. I guess we’re still wired to eat the most caloric dense foods so we won’t starve in times of having less food available. But In our 24/7 economy we can have food all the time if we want to. That can be a bit of a problem. I lost about 17 kg in 2 1/2 years. And still would like to lose 3 or 4 kg.
These things helped me a lot…eat real foods, focus on veggies, try to eat smaller portions, drink lots of water, try to sleep well and ride my bike as much as possible. Also fueling my rides is really important to me. And if you feel like eating a pizza or ice cream, just do it and don’t feel guilty. Being happy is also a part of being healthy. Good luck everyone with achieving your weight goals! And remember; we’re not training and dieting to win a grand tour 
This is one of the reasons I don’t train in the morning. It’s really difficult to get the calories in beforehand and feel good.
Yeah, the guys on the podcast said trying to keep building up while losing weight is really tough. They were not wrong.
Sorry, I know I’ve spammed this thread a bit in the last few days.
Do you count your long ride on-bike nutrition into your daily calories or not?
Personally, it depends on the ride. If a long ride at low intensity, I tend not to (as this is primarily fueled from fat - lab derived).
If a some intervals in the long ride, then yes, I usually count the calories (or 50% of them at least) as I want to make sure any adaptations have the necessary substrates.
just to keep things going from my previous post: after two weeks of intuitive, mindful eating, and ditching the calorie counting, I have lost 1.4kg! Now at 70.6, from 72 as my starting point. Very pleased with how the experiment is going so far, and I think my relationship with food is improving.
I do. Because your weight depends on the calories you intake vs how much calories you burn. Those taken on the bike don’t magically disappear just because you’re cycling.
The key thing is to not rely on the bike to create a caloric deficit you need to lose weight. You fuel your rides so you can do them well and you can improve your fitness. Not fueling them and using them to burn enough calories for weight loss is not a good strategy as you’ll likely burn out.
Long term weight loss success is creating a caloric deficit by watching what you are eating and eating less calories relative to your total daily energy expenditure.
This website is a good one to set up a diet and your caloric requirements: The Best Fat Loss Article on the Motherfuckin’ Internet | Physiqonomics
I’m down 5kg in 5 weeks on a program set up with the targets of this website.
April 28 I started my caloric deficit. Weight was
194.4lbs = 88.17kg
6 days ago I was 188.7lbs = 85.59kg
Today I am 185.8lbs = 84.27kg
It’s slowly coming off. Feel good, still have plenty of energy for rides and TR workouts with a caloric deficit. Adjust calories as required for training. I also added some brisk walking, trying to burn more calories.
Good luck to all in changing your eating habits. Stick to healthy single ingredient foods. Clean eating😉
Yeah, I read about the breastfeeding calorie burn as well. In the first 6ish weeks, that’s all I relied on for the weight to fall off. However, at that point, I just hit a plateau, even though still BFing, and I know I wasn’t consuming enough calories for this to happen based on the alleged amount of calories required for BFing. I’m going to keep going, but I won’t hold my breath on it!
Wrapping up my first week of calorie deficit. Already down a couple kgs (always seem to lose a couple fast and settle into a much slower rate). Rode with a couple buddies this morning for 60ish miles and I think it caught up with me a bit. I had a relatively easy ride on paper but I was super fatigued by the end of it. Maybe need to tinker with putting more fuel in the tank the day before bigger weekend rides. Still happy to be losing some weight though.
Did you fuel before and during the ride? I have found through experiences on longish rides that fueling before and during rides, the rides improved drastically.
Keep up the effort on the fat loss/ weight loss.
I haven’t been fueling before morning rides this year and so far it’s worked out ok. This morning we were pace-lining on a route I wasn’t familiar with so I fell a bit behind (usually try to take in something every 45 min, but it was probably closer to 1.5hrs before I started eating). My avg power was much lower than my normal rides since we were sharing the work so I figured missing that first gel wouldn’t have mattered as much but I definitely was hitting a wall around the 50mi mark. It was especially hot and sunny too so that could have been another factor.
How do you lose weight when training hard? I’m 1m87 and 79kg. Year ago I was 75-76. Also gained muscles, but could shed SOME weight…
When I’m on a plan, I feel I just need to carb load constantly and I’m hungry when I try to skip a meal or reduce intake and/or I feel lack of energy during trainings