Weight / Fat loss

^ The violent diarrhoa diet? ;)

I've been using the boditrax app but not quite sure what to be measuring.

I don't want to get bigger in mass but want to lose fat and get stronger.

I've gone from 88kg to 90kg but gained 3kg of muscle over that time but it says my ideal weight is 78kg given my height (BMI?). What should I be doing to continue to gain muscle but not weight?

Clenbuterol

?? Is juicin' the only way

Boditrax has loads of readings. I've no idea how accurate it is but I'd say the one with the grid of circles will be your friend, the one with 'hidden obese' and 'standard muscular' and all that.

What does it reckon your body fat % is?

My pal climbing Kim is well above his suggested ideal weight but has 6% body fat.

I'm on the right of the standard muscular cirlce.

13.5% body fat according to boditrax - no idea how accurate this is but you hold the two grips and stand on the plate, so assume at least as accurate as good tanita scales?

That's sound innit?

You could maybe lose a couple of kilos of fat, but you won't get near 78kg unless you stop exercising and lose muscle.

I'd totally ignore the weight thing, it doesn't sound like you'll ever be troubling Quintana in the mountains.

I was quite lean once, you get cold really easily, no one tells you that. Better a bit fat and nice and warm.

I wouldn't hold much truck to the measurements, but as always- use the same measuring device and it doesn't matter- you're looking for a downward trend.

long stream of consciousness follows

You could try carb cycling, you could try IF, you could try fasted sets, you already do gym work and a decent amount of cardio, so try swapping the cardio for intervals for the short period, avoiding massive rides where you go deep into reserves and then need to replenish (not ideal in summer time), and hope for the best.

I also agree with Hefty. Ignore weight.

I'm back on here because though I'm not that fat, I'm not happy with my complacency towards my diet. Came back from the states in really good shape, got sick, now struggling to kick the bad habits at work. Time to be serious(ish). 68kg currently- but belly is present. Have made significant muscle gains over the past 5 months, but not cycling specific.

After training well for a year most people can't gain muscle and lose fat at the same time.

You may need to do the bulking / cutting cycle thing?

Cleaning up diet can always work too.

(I'm cutting down cos I don't lose fat when lifting anymore...)

I'm the opposite. Gym work with dietary adjustments means I get lean, (proper) cycling means I lose muscle mass. It's a bit annoying as over winter I tend to do the gym and then get the belly in summer.
#vainestpostever.

Also, on call shifts really fuck with any attempt at eating sensibly/ training.

You may fall into the "really too much cardio" group then of it starts eating muscle mass and make your body hold on to fat cos oh shit we are doing another xxx mike's today :)

Yeah shifts would screw up your schedules big style... Some people freeze meals (microwave?) if there's no microwave protein snacks with fruit / snack veg / nuts may be an option?

All stuff that keeps.

I know the belly vanity... cutting down ATM to see can I shrink it down a bit more. Not hungry but getting bouts of tiredness... I'm long past the "easy" fat.

Good luck :)

Just added start and end times for my intermittent fasting to my calendar, completely failed at it last time.
11am - 7pm eating times, will have to start taking it easier on morning commute

I'm 195cm and currently 81kg. I've previously been about 76KG. I need a crash diet, whats the best way? Dissentry? Fasted Training? Speed?

P.S 76kg was very much "Race Weight" I doubt i'll get near that for a while. 78 seems a more reasonable target

Cut all processed sugars and do intermittent fasting...

How Intermittent is Intermittent fasting? I mean I generally intermittently fast between 7.30pm and 6am, 6.15am and 1pm, 1.30pm and 7pm...

There's a couple of ways of doing it but the most popular is leangains or 16/8.
Essentially, you just eat in an 8 hour window, say, 1pm-8pm.
All it really means is skipping breakfast (black coffee is fine) which is easy. I find once I eat, I need to carry on so having breakfast means I'm starving by 12, whereas if I skip breakfast, I'm fine until around 2pm.

I never count calories though... Probably alternating between something like 1600 - 2200 which is deficit/maintenance (190cm, 75kg)

Ok, i'll read up and maybe give that a go.

Lyle McDonald rapid fat loss.

It sucks but preserves muscle mass.

@Hefty @eyebrows @JWestland

Thanks for your thoughts guys, appreciate it. Food for thought... :P

Gym 4 times per week and football 4 times per week.

I'm currently measuring once per month, should I be doing it weekly? I wanted to avoid big fluctuations.

I do daily and maintain a spreadsheet. Can then try to figure out what's going on with things like high/mid/low for the week, month etc. Kind of addictive if you like stats.

Daily with a 7 day rolling average for me. After I'd seen how much it can fluctuate day to day, I knew there was no way I could get a good indicator weighing once a month.

Light day on 1st day of the month, then a month of hard work, then a big pizza the night before 1st day of second month = no tangible change and complete lack of motivation.

Doing some tape measurements once a month is probably worthwhile though.

I measure 2-3 days a week, and then use the tape measure/mirror once every 2-4 weeks.

Weirdly enough, I gained 2 lbs back AFTER coming off my diet...when then completely vanished the month after. So don't freak out right away if you do gain a bit, sometimes it's water weight.

[the tape measures stayed very similar, with in the margin of error]

Any thoughts on what might have caused a 7kg weight gain in 4 days while eating/exercising normally? Had some blood tests done but nothing's come up so far.

This was about six weeks ago, I've got most of it off again but it's been a bit of a battle.

If the doctors can't tell you I doubt a cohort of ageing fixi skidders on the internet can.

Saying that, fluid retention of some kind.

I put a lot of faith in ageing fixie skidders.

If it was fluid retention wouldn't it have gone away again? :/