Weight / Fat loss

Even the eat natural stuff is at least 11g sugar per bar.

I don't mind a bit of sugar, I mean a banana is yummy sugar in a skin. Nkd bars dont have much protein though for the calories. I need 115 grams at 1400 calories (non cycling days)

Happy weekend btw ;)

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Do you change your intake to suit your training and non-training days?

Thats probably less than the zipvit bars, but still unnecessary

The 115 is 0.8 kg per lbs bodymass (more I think is a waste for me, long training age is slow muscle gain) as I'm cutting it's the minimum I set to try to avoid muscle loss.

Some people think just 0.5 gram / per lbs is fine too especially when not limiting calories. It's hard to say as muscle synthesis is hard to measure.

In practice I get more on training days as those are also cycle days (330 Cal's more) and a bit less in the weekend.

A scoop of whey after training with carbs / low fat chocolate milk as extra after any form of training for recovery is always a good idea.

Thanks for that. I did wonder is that was an option.

Currently, I am in a rush to lose 6 lbs (squash related) and I have not been eating much. I know this is a mistake but I am trying to lose it quickly. If I can drop the weight, I will increase my intake as I will be expending more energy through training etc.

I am back on the weights and I am struggling, probably due to the lack of food. If I can drop the weight and then increase intake, I am hoping the weights will improve. The reduction in intake may be a good option for me on my work days - when training is limited and I can increase intake on my training days.

Thanks - have a great weekend!

Drinking til puking did get me under 90kg but hasn't been great in terms of maintaining the training.

If you need to drop weight fast while keeping muscle Lyle McDonald "rapid fat loss" is the way to go. It's a cheap book.

That sort of dieting is not compatible with lots of exercise / hard exercise, but two weeks is probably enough to drop that 6 lbs.

Or carb cycle and eat just lean protein / veg on not training days. Seems you do that already :)

Either way nearly nobody feels their strongest when dieting that's quite normal.

Thanks for the info. My previous post was not clear - night shift related. I will try reducing intake on ‘rest days’ - I haven’t done that before.

Looks like a return to MFP is in order 😀

Tracking calories / weight, fat%: A pain but it works 😃

I'm so used to it by now though that I only don't do it on holidays. A break is a break ;)

92.8kg x 0.17 = 15.78kg fat
89.2kg x 0.14 = 12.49kg fat

3.6kg weight lost, 3.29kg fat lost. Good going imo!

Thanks for confirming - I thought that was how it would work but thought I’d check.

Yeah I’m pretty pleased with that, hopefully explains some of the plateau in weight loss

Got fed up with the cheapo bathroom scales, it takes about 3 or 4 goes to get a consistent reading.

The Withings scales are now owned by Nokia and are branded as such. £58 for the 'plus' version at Amazon Warehouse at the moment if anyone else fancies an upgrade.

Another week over, 3500 net calorie deficit, so thats 10,100 last 4 weeks
Weight the same.

Same has happened to me. Bugger!

Theoretically you should be 4lb lighter, but perhaps it’s worth looking at what you are eating?

Also maybe your 3500 calorie deficit set from too high a level?

Calorie restriction has only worked for me when down to silly levels (>1200) and was very hard to keep going.

If I cut my calories any more I wouldn't be able to sustain my riding and probably get ill.
I'm building FTP and increasing volume now so probably need to increase calorie intake. MFP suggests between 1700-2200 for activity level, and I'm on the lower level at present.

Below the knees first?

Definitely no fat loss and muscle gain?

Could the deficit be too large thus messing with your metabolism?

I’m 50 yrs old, 88kg, 6 feet tall and 2200 cal is my maintenance intake. I am moderately active - weights - 4 days+ per week, squash - 8 hours a week and some walking - average 12000 steps per day (6000 - 20000 depending on work etc). No cycling yet due to weather.
I am planning to drop intake on non-exercise days and increase protein all round.
Compare your stats with mine and see if your intake should be similar.

Lost 1.5 KG and it seems all of it is fat as the calipers measurements have gone down and the "belly wiggle" as well.

After 7 weeks at 1400 cals I am now getting cravings (hi, cheese) and that box of Lindors is now at -3... so slowly going back to maintenance. Which is now lower cos I am smaller.

So, planning to go 1400>1500, 1550, 1600, 1650, 1700, 1750 to avoid rapid rebound. You have to know when to stop too :)

Tricky as i don't measure, but unseasonably Ive doubled my cycling load in Jan/ Feb and a recent FTP test puts me where I was at end of autumn so fitness is perfect.

I think this, just need to know how to get it going again