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@deleted
There's nothing new in the book.
Rough summary:
Calculate from your %body fat your lean mass weight (i.e. 100-bf%) and from that calculate your optimal weight from optimal BF- but be realistic...
1.2g protein/kg/ day
Balance your carb intake with training amount and weight:
Range/day: (commuting only)<4hr- 1g/kg to >25hr(hippy)2.5g/kg
Take Omega 3.
Decreasing amount of carb, but never 0, through day, compensated with increasing amount of protein.
Before HARD exercise:
up to 100g carbs in preceding 4hrs.
Aim for the 30-60g/hr carb intake. Plus if its proper endurance sprinkle some protein in there.
Train yourself to recognise and respond to 'true' hunger and from there establish how much you actually need to eat in a day.
Give yourself tests to ensure you're not losing muscle> fat weight.
And for the beginning of the training season, you can probably just about deal with a daily deficit of sub 500cal, for a little while till you've lost the beginning bit of flab.
All of this has been said in this thread before.