Hello all Looking to loose some weight to improve my overall speed on the road. Im a heavy rider at 95kg and 6 foot 2. I wouldn’t mind being about 90kg as a new goal weight, my question is I’m currently training for a gran fondo using the plan builder which is probably going to be cancelled due to the current situation. Would I be better on a different plan focused more on weight loss than FTP building? Any advice would be great.

[image] Weight Loss - Acceptable Caloric Deficit? Nutrition Hey everyone. Finally taking a look at weight/nutrition to hopefully improve my performance. Are there any general guidelines on what is an acceptable caloric deficit while training? Since 11/15 I’ve lost around 8-10 lbs (3.5-4.5 kg). I started using MyFitnessPal after the New Year to track things with much more precision. Last week, it looks like my caloric deficit was around 4,600 calories, or 650 per day. I am also wrapping up SSBHV2; my first attempt at a high volume plan. You probabl… [image] Weight loss during base Nutrition What kind of deficit do you guys use during base training? [image] Weekly TSS for weight loss Training Hi! I just started off the Base Phase. Still adjusting my calendar. I am new to TR and would like to know what is the best TSS to achieve per week if my target is to lose weight? 200 TSS per week is sufficient? [image] Matt Fitzgerald’s “The Endurance Diet” - Weight Loss Focus Phase - Guidance Nutrition Hi, I’m currently re-reading Matt Fitzgerald’s “The Endurance Diet” in particular the section in Chapter 9 on “The weight-loss focus phase” and am looking for some advice. I’ve got a road event (not a race) planned for end March 19 and am targeting a “gold-medal” time. (circa 4.5 hours). The ride is quite hilly and I would like to get my weight down by 8-10kg in time for the event, to give me the best chance of achieving my goal. I’m comfortable with running a small calorie deficit over the pe… [image] Weight loss and diet Nutrition Hi all Any advice please. I’m currently 122kg and looking to get down to 80kg. I realise this will be a long game but has anybody got any advice for me that will help me on my way? Any nutrition tips? I’ve just started with Trainer Road too. Thanks [image] Weight Loss in Build Phase Nutrition Wanted to see if anyone else had experience with weight loss in the build phase. I seem to remember hearing on the podcast at some point that its not an ideal time to do it due to the high intensity of the training in build phase. However, I let my diet slip a bit during the base phase and have an unwanted 10 lbs hanging around now heading into Build. For reference I am 6’-1", 200 lbs (4.23W/kg) right now looking to get between 188-192lbs. Would I just be asking for sickness if I attempt to drop…

Spot on thanks for them I’ll have a read through them. Need to get use to the forum and how to find these posts.

You’re welcome. Just hit the magnifying glass icon at the top right of the screen (if you’re using a desktop PC). You’ll be amazed how many times some topics have been covered.

Okay great I’ll try that. nice to have an active forum to help out from time to time though. Thanks for the advice.

Here is my “Search” guide: [image] FAQ: How to Search for TrainerRoad Forum Topics Announcements Basic Search Click the magnifying glass at the top right of the window. [image] Enter one or two key words that you want to find. Try to use short phrases to prevent over filtering that may result in few or no results. Review the short list of initial results and chose one if appropriate. [image] Note that you see results in Topics, Users, and Tags in the results. You can also edit your initial search term(s) to improve results. If needed, click the “show more” option. [ima…

@JakHolden95 I got super lean by: Counting calories Eating only fresh vegetables, fish/chicken. NO white starchy carbs. NO sweets/booze. I currently need to practice what I preach as I’ve let some fat/weight add back on. The hard part for me was understanding I had to fuel the ride. So all ^^^ is off the bike. It was hard to be hungry all the time. But those 15 pound! Wow what an amazing difference. You can do it!

[image] Your FTP improvements Results You can lose weight and gain watts at the same time! Everyone is at a different place in their journey, so this applies to my scenario, but maybe not everyone, particularly those that are already either very lean or already near their limits, but I think many on here are in the same boat as me since I consider myself to be average. If you have body composition opportunities, you can definitely cut the right weight and maintain enough caloric intake not to see your improvements halt while losin…

Regarding your first question…essentially what plan should you be on… You need to decide what your #1 goal is. Is it to get faster, lose weight, or do both at the same time? If the #1 goal is to lose weight, IMO, I would hop into a traditional base plan progression. This is much more conducive to weight loss. I noticed while doing this, you don’t have the same penalty for running a calorie deficit consistently, and the need for on bike fueling is not as great. For what it’s worth…I’ve slowly cut nearly 15 pounds from my weight last year…much/most of it during TB1/2/3 at the end of 2019/beginning of 2020. It just gets harder to drop weight the more intensity you have. I think part of it is mental, also. You get through a 90 minute over-under workout…you just kinda crave some small reward for gutting it out. For me…this is a nice beer or glass of whiskey at night, and a late night snack. I really don’t want to thrash myself on the bike, and then go right back to an ultra strict diet. Much easier to just go on with your day after a couple hours of riding at 65%. edit: Oh also - I should note, unexpectedly…I regained nearly all of the fitness I lost from my offseason during traditional base. I wouldn’t assume that TB would just tank your fitness.

The only solution that I have found that works long term is to eat healthier and healthier and healthier. The question often is … what is healthier? To me that is: Not eating out - restaurant and togo food is highly palatable, calorie dense, often nutritionally deficient. So if you eat out 10 times a week cut it back to 5 and then to 3… Eating more fruits and vegetables - this covers a lot of bases. Cutting out fiberless, high glycemic foods - sugar, soda, juice, white rice, etc. You might use this kind of stuff judiciously to fuel rides but tread carefully. Cook at home from scratch - not out of a box or can. This is hard for lots of folks but it can be as simple as some meat, broccoli, sweet potato, & wild rice. It’s pretty simple. If one does all of that, they will most likely lose a lot of weight. Now, we do live in an obesigenic world so it’s really hard to resist convenience and bad foods. Quick, highly palatable foods are on every corner. They taste awesome. It’s like having legal drugs on every corner. It’s an uphill battle for some people. I finally came to the realization that a “diet” doesn’t work. I always thought of a diet as a short term thing to lose 5, 10 or 20 pounds. Sure, you lose that weight but then you go off the diet and it starts coming back slowly. You really have to wrap your mind around changing the way you eat FOREVER going forward to achieve lasting change. That’s all I got!

That forever part is important. I dont think you necessarily need to have the same diet for losing weight that you have for maintaining weight…but you DO have to have a plan for the rest of your life (or term you dont want to let yourself go). Dropping 20 pounds, then just saying 'did it! Glad I can go back to pizza and wings now!" is just dumb…

TrainerRoad

Advice for weight loss

Nutrition

mcneese.chad March 17, 2020, 4:48pm 6

Here is my “Search” guide:

Topic		Replies	Views
How to modify my plan to help lose weight Training	49	11247	November 21, 2023
How to train and lose weight properly at the same time Training	23	4745	September 4, 2019
Changing my current plan to lose weight Training	30	4324	September 28, 2021
Weight loss strategy - how to use TR Training	31	10905	June 16, 2020
Weight Loss - Acceptable Caloric Deficit? Nutrition weight-loss	34	7852	September 19, 2024

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