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One comment on protein, I don't like the macro system.
1 gram per LBS of bodyweight is enough, and so you find that when you do a lot of exercise and eat carbs/a little fat to fuel this, your protein % goes down.
But when you cut weight, it will go up. But there's no use eating more than 1 gram per lbs weight, you just pee out the rest.
two gym trips if you really hit the big exercises (squat, deadlift, bench, dips, chinups, and abdomens/lower back/hamstrings cos cycling) is enough if you go for it.
JWestland
Wow, lots of info.
Yes, the lack of cardio is off putting as I am also trying to train ride my bike a long way.
Also, my lifestyle doesn't allow 4 gym trips a week. Maybe two if I'm lucky but in all honesty I won't go.
I have a lot of soda and snacks I can cut down on and a lot of evening eating too.
Eating a lot of vegetables alongside good protein is easy, it's what I do most days.
Getting 8 hours sleep is hard. Kids.
So, my plan now looks like: cut out extraneous snacking and sodas.
Eat well, aiming for 80% of TDEE. Use that to reduce fat% to closer to 10.
Once I'm down to closer to 10% body fat, start doing pull-ups in place of weight training. I can do this at home. Eat more protein when I'm doing that.
Try to sleep as well as possible.
On reality, probably only the cutting down will happen for now.