Weight / Fat loss

I've started using MFP again, going with the 'replace one bad thing in your diet with 5 good things'

So your TDEE is about 2,100 cal per day based on age, weight & height.

First thing to do is lower your food intake so you're running at a calorie deficit. Not too drastically but the more you cut, the faster the weight comes off, to a point.
No need to stop eating the things you like – just keep an eye on it.

Don't worry too much about fluctuations as your body's glycogen stores will vary, causing you to go up and down in weight due to water retention.

In terms of getting ripped... Start lifting and doing HIIT.

75kg should be super easy.

Head-starting motherfucker...

What are you using to calculate TDEE? MFP uses BMR doesn't it? If you're going the calorie counting route.

Try this

https://www.muscleforlife.com/tdee-calculator/

Cool, thanks for the responses. I'll check out those links.

If you can't be arsed with calorie counting..

Get started now by eliminating all soda, including diet soda.

Next eliminate alcohol, candy, cakes, chips, sweets and all junk food. For many athletes this step is enough to create their gradual weight loss mode.

Maintain a 300- to 500-calorie deficit per day.

Fuel for your training sessions before, during and after. These are not times to skimp on nutrition.

Reduce your carbohydrate intake on rest and recovery days. These are the times when training glycogen depleted has little impact on your fitness progress. Eat a light, low-carbohydrate, high-protein dinner the evening before a rest day.

Athletes who are already eating a whole food, nutrient dense diet need to start their weight loss journey with portion control. Even the best foods can be overeaten.

Sleep eight hours per night. Sleep deprivation inhibits fat loss.

Protein intake should be maintained at normal levels despite a lower overall daily calorie intake. This means increasing the proportion of protein in your daily diet up to 25 to 30 percent of daily calorie intake. Focus on lean protein sources such as meat, fish, seafood and eggs. Dairy is a controversial component of a weight loss plan. Some athletes benefit from dairy and others do not digest it well. Use your own experience to decide if dairy is a healthy part of your diet. Maintaining protein intake will maintain your lean body mass and focus weight loss on fat loss.

Load up on vegetables by filling half of your plate with veggies at most meals. Fruits are a healthy component of any weight loss plan, but should be eaten in moderation.

Utilize nutrient-timing techniques. Instead of a recovery drink after training, time your training session to end at meal time and eat one of your daily meals for recovery. This can eliminate 250 to 400 calories from your daily intake without any drawbacks.

Limit grazing and focus on meals. Avoid snacking while watching TV, working or surfing the internet.

Fast overnight. No food after 8 p.m.

Don’t cheat. Cheat days and cheat meals will knock you off your weight loss trajectory.

Identify times you pack in unneeded calories as a habit and create a strategy to change it. Willpower or putting a sticky note on the lid telling myself not to binge is ineffective. Not having it in my pantry in the first place is my best strategy. Be your own support system and set yourself up to avoid your own pitfalls.

https://www.trainingpeaks.com/blog/your-14-step-guide-to-weight-loss-during-base-training/

TL:DR

https://www.muscleforlife.com/skinny-fat­-solution/

If your goal is simply to be lean, muscular, and healthy, you never have to do more than 1 to 2 hours of cardio per week.

Yeah, no thanks.

Lucky it was a response for mashton then.

"Healthy" requirements are 30min moderate cardio 5x per week aren't they, at a minimum? I forget the guidelines but there's a strong correlation with better health from doing more cardio and incorporating some strength training.

Useful, i guess timing of when to eat, calorie intake on 'rest days' and before big efforts or fueling multiple day rides is where i need to adjust

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.

I am also trying to train ride my bike a long way

Even I lose 5kg between winter and summer normally just doing that.

I think that, 11 months ago, I was taking in at least 600 calories a day in booze. This has been replaced by snacks since I quit drinking.

If I banish that lot, I'm laughing. Then I'll worry about muscle growth. Perhaps.

I'd look like Kate Moss if I stopped drinking.

If you can't make it to the gym, maybe buy a couple of dumb-bells a kettlebell and some resistance bands for home? Always been temped to do this but... reasons.

Meaning you'd start smoking and doing coke instead?

I want some of those racks from that Olympic squat video in the strength thread.. and a barbell and the weights. Probably not the best thing to leave outside but I could just buy cheap weights and leave 'em outside.

Wait, I was supposed to have stopped that?

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.

Anyone near Herne Hill want to show me what I am meant to do in a gym? Probably later in February...

The idea of doing weights, or going to a gym in general, terrifies me.

I'm gonna start this in Feb:
https://www.lfgss.com/conversations/162108/

Started on the 100 pushups thing a few years ago, got up to 50 odd and fell out of the routine when I moved my WFH days from M/W/F to M/Tu/W. It quickly falls away, can probably only do 10 now.

It hurts doing it alongside significant swimming training.