1 month down. Lost 4.5 lbs which I attribute to moving my twice weekly weigh ins to every other day. I was falling into a “Oh I can eat whatever cause my next weigh in is 4 days away” trap every weekend nuking any progress. Listened to the Dialed Health podcast about his weight loss regiment again. Definitely worth a listen for everyone here.
I’m also about 4-6 pounds down since January 5th. I do my weigh-ins on Tuesday morning after I wake up. Been sticking with the gallon of water a day, two 45-minute workouts (usually a walk, strength, splitboard, xc ski, or a 60-minute or so bike workout).
Food has been pretty boring, but it keeps me in check: lean ground turkey or chicken breast, which are usually burrito bowls. No cheese (I don’t do much dairy as it inflames my asthma). Bfast is usually an egg sammy on a wheat English muffin. Haven’t needed to fuel my bike workouts (yet), but do if it calls for it. Weekends, I get a little loose, but I still try to keep a caloric deficit.
The gallon of water a day seems to have helped curb my appetite when I just want to house a bag of tortilla chips at 7 pm while watching Silo.
This is probably the most disciplined with food/training since 2016-17 when I lost 45 pounds in six months and was pushing over 4w/kg
My weight stays pretty stable year round, from 177-184ln (80-83kg). So does my fitness. If I could get to 177 (80kg) and be able to hit my intense workouts, I’d be stoked. When I get to the lower part of the range, I struggle. I’m 6’2 (187cm) and my body fat is low, but I seem to carry around more upper body muscle than some other cyclists my weight despite long periods of no lifting. My goal is a climbing a climbing race in May. Watts are good and rising slowly, but I’m constantly ravenous, so the weight is the tough part.
*edited to include kg!!
This has been one thing I’ve taken from Alex Larson and the other dieticians I’ve been following but I’m fueling all workouts no matter what even if it’s 1 gel for an hour ride. Lose the weight off the bike has been my motto.
I tried to forego fueling a workout a few weeks ago (90 minute endurance) and it was a disaster. I barely got through what should’ve been an easy workout. I’m still net negative calorie wise (end up usually eating back half the KJ’s burned) for all my workouts but I’m completing everything these days which has been a change…I used to stop mid interval set constantly. Also getting off the bike and not being extremely hungry stops me from binging too.
I love this is a w/kg thread, yet weights are being given in lbs 
Americans are just being Americans
I was told we will be switching over by 1980 so anytime now.
Joe
I was told when I started working for the federal government in 1993 that we were going paperless to save the trees. 33 years later and more paper forms coming into the office now than back then.
48 f, 90, 93 kg, 237 w,. current stats. looking to lose about 10 kg. Was 260w during race season last year but dropped some in the off season. Also on HRT and trizepatide.
I have tried so many different diets. nothing has worked well in the past. tirzepatidde has helped, and i am sure i could increase my dose, but thats not really how i want to approach it because i dont actually want to slow my digestion any more or decrease hunger cues. Its been a godsend for me to stop the intense food noise. Its literally the first time in all my life i wasnt obssessively thinking about what i was going to eat next- even when i was actively eating. or fasting.
Im trying to make sure i hit protein goals daily. this is harder than it sounds. Im also trying hard to hit my fiber goals. even harder. and to plan ahead for the next days ride and fuel.
when i hit those things i lose. when i dont i gain. in the meantime i am trying very hard not to trigger my disordered eating and become obsessed with it.
Same, I’ve had great success with tirzepatide for all those reasons. Are you using a vial or pen? With the vial I’ve gone up in very small doses when needed. Currently on 16 units (2.66mg) and may go up to 17 units (2.82mg). I’m on very small doses just to cut the noise, I’m technically not even at the weight loss dose. However, I’ve seen amazing results from a w/kg of 3.22 to 3.74 ( 195 lbs/285 FTP to 177 lbs/304 FTP). What’s your concern with going up in dose? Regarding food/protein I eat to a clock, not to hunger cues. I never eat anything unless there is protein along with it.
I just successfully completed the hardest workout I’ve done in a while at the lower end of my weight range (80.2kg)….. progress!
I’ve seen a couple 169.x’s in the last week after hard rides, sitting at an honest 172-173 for my normal weigh ins. Gonna be close hitting 170 by end of month, but it’s going in the right direction. And power is building nicely for base, I’d say 308ish right now. Almost 2 hours of sweet spot this morning, tough but doable.
I dont eat to a clock because I work swing shifts in the ER. not really a “stable” environment to plan things. I am happy with the dose Im on (5.5mg) I dont have any particular concerns about it, but i dont think i need to increase and the best practice is lowest effective dose. This is the right balance for me.(and i use a vial)
37M, 5’9 - I typically bounce between 162>157 over the course of the year. I can be “reasonably” loose and hover in the 160-162 range but have to increase my discipline exponentially to drop below there. If I wanted to I could be 185 without blinking an eye, but I’ve dieted for so long I have a pretty good grasp on portions.
Starting this year we did a “modified” version of 75 hard. Doing the diet and most of the workout portion (10.5 hrs/wk). I also made a goal to hit 154.9 or less. I started at 162. We did the full 75 hard 2.5 years ago and haven’t had a sip of alcohol since.
Last week I hit 155.0, which is the lowest I’ve been in about 18 years. My current FTP is 4.15 w/kg at 292 watts. I started cycling about 2 years ago with a FTP at 222 and probably around 163 lbs.
I maintain my strength pretty well. I can bench press my weight 10x, do 20 pull-ups, and have been deadlifting 265x8 for 3 sets in my workouts.
How did you find going from 500cal def → 200cal def → 200cal surplus in terms of workout RPE and FTP growth?
I’m currently running 500 cal deficit for a few more lbs to lose and then want to graduate to something similar to what you’re doing.
I didn’t directly notice a performance increase or an RPE decrease when eating more calories. I think I noticed a difference when organizing my meals in a particular way (4 meals a day worked best for me, one of which was a protein shake after workouts) and properly fueling my workouts (eating more of my daily calories before and during a workout).
My FTP kept going up (295W →304W during the deficit). About the same rate as in the few months before I started eating at a deficit. After that, it jumps way up, but that coincides with the switch to the new AI FTP.
While I can’t point to any training benefit from one workout to the next, I think the desire to increase my calories came from somewhere. I was doing “fine” on a deficit and increasing my calories felt unnecessary when I did it. I like to think that I was picking up on unsustainable background stress and that the training benefit of increasing my calories was avoiding burnout. But it could also be that I was overthinking training and searching for marginal gains or hacks, or that I was getting tired of watching my diet so closely (but not in danger of burning out).
I seem to be holding steady at ~172lbs (78kg). Current plan is to keep things as-is during the upcoming race season, then eat and drink as much as needed to fully enjoy a vacation, then try another deficit to approach ~168lbs (76kg). If I can get close to that, I’ll get a DEXA scan as a gut check (pun intended) and mostly maintain from there on out.
1/1 Weight: 180.5 lbs (81.8 kg)
2/14 Weight: 174.6 lbs (79.2 kg)
Broke through a mini plateau for the past week hanging between 175.7-175.4 lbs even at a deficit (MFP had me -5000 calories for the last 7 days). Hard to understate the mental battle going to bed hungry and waking up to the same number.
Doing really well with every other day weigh ins. No desire to do daily and see those fluctuations but also happy to have a chance to see improvement after a disappointing weigh in so quickly.
Workouts have been going well, really excited to see what 5kg difference in weight with a similar FTP as last year looks like in terms of race results come April.
1/1 Weight: 180.5 lbs (81.8 kg)
3/5 Weight: 172.7 lbs (78.3 kg)
Rolling along. Got through a long weekend ski vacation with minimal damage, just some post trip inflammation/bloating that added 4lbs for a couple days. Getting close to the lightest I’ve been since High School. Still haven’t field tested the new weight loss outside (please snow melt faster) but insanely excited to see the difference in speed.
On track here, seeing lots of ~165 post ride and high 160’s when decently hydrated. I’d say “real” weight is about 169 lbs.
Just bumped my FTP to 310 at the end of base, confirmed with some interval and O/U work. I still think a true 320w FTP is a long shot, but I feel the 167 weight target is a slam dunk and I’m revising my target weight to sub 165lbs. I’ve been there before about 5-6 years ago and felt strong. I’ve gone pretty fanatical on my nutrition and feeling good and not hungry, so I’m just going to keep doing what I’m doing and let the weight get to whatever it gets to.
Finally broke 160 the other day! I need to watch my food intake a bit more now that I am fueling my outdoor and harder indoor rides. My goal of 155 by mid-April certainly seems feasible. Still doing 75 Soft with a gallon of water day, at least two 45-minute workouts (one outside, can be tough living in the mountains in winter). My diet could be better, but my portion control is much better.
My big hairy goal is racing Breck Epic at 4 w/kg and firing come cx season.