At the risk of being told I’m jumping the gun on a plateau here, I want to see what other folk think about my current nutrition/weight loss. Based on past experience, this pause on weight loss seems a-typical. A bit of inquiry on the google suggests plateau’s don’t break unless you shift your current plan. So, here we are.
30 years old
~148lbs muscle mass when last measured (putting me around 17% BF)
Estimated total daily energy expenditure of ~3000 cal based on the MacroFactor weight tracking app alogrythm.
Raise FTP from 218 to 300ish (or as high as I can get it), and drop weight to 160-165lbs (sorta arbitrary number, but this puts me around 8-12% BF which I’m hoping is high enough to feel energized while maximizing my W/KG? Definitely going to test this weight when I get there, may well end up at 170lbs for sake of feeling strong and fueled on bike)
For further reference, if it’s valuable info, my priority is ultra-distance riding. 200+miles in one effort.
I can visually see that my body is in the process of recomposition based on looking in the mirror, so maybe that’s all this is? Seems slightly odd as I’m not on a bulking diet right now, my deficit should be a major cut AFAIK.
I’ve been 178lbs for 10 days. In the past I’ve been able to drop sub 178 without too much effort, but that was on 1800 calories/day. I don’t think it’s a good idea for me to drop that low on calories right now based on training schedule.
I was 195lbs mid June 2022. This was after a 5 month slump/depression where I was virtually completely inactive. In Feburary 2022 I had finally dropped to from 185lbs to 173lbs following a 30 day weight loss challenge, but lost traction on my goals with the death of a family member. I know dropping to 173 lbs is very possible for me, but my current weight loss rate doesn’t match what I did in February despite a large increase in activity and only a minor increase in calories. I’m no longer looking to do a “challenge” but instead focused on sustainable change in approach to food. Thus-far, it feels very good. Plenty of energy and focus, no desire to “cheat”.
I’m lifting in gym 2x a week, combined with 2x days of interval training on bike, and 2-3 days of z2/3 endurance rides. I’m scheduling rest days post interval/gym days (2 days of rest/week). As for the z2/3 rides, some are 90 minutes, and some are 3-5 hours. Highly variable at this point, but the goal is to create consistency around long endurance rides.
I shoot for 1900kcal on rest days, and 2100kcal on interval/gym days, and drinking 1 Gal of water per day. I know part of my daily caloric intake should vary upon recovering calories lost on bike, but to be completely honest I’m not the best at recapturing all carbs lost on bike, so I’m probably underfeeding my workouts. I recognize this will ultimately hamper my ability to get faster/stronger. Working on increasing my on-bike feeding, I honestly just often forget to eat.
If my daily expenditure is truly ~3000kcal a day, then operating on a 900 to 1,100 cal deficit is already too low from my understanding.
I’m eating somewhere around .8g to 1g of protein per lb of body weight, and I don’t drink alcohol. My diet comes from my own kitchen around 85% of the time, with a major emphasis on made-from-scratch foods. Very little packaged foods if I can help it.
I’m adding 5g of creatine to my whey protein shakes every day, and I’ve been working on increasing my fiber with understanding that it helps increase nutrient absorption (This is new to me and not fully researched, would love to hear further information about fiber intake).
I track everything I eat, but I don’t measure everything. Some things I estimate, though I will recalibrate my estimations on certain things every once in a while to make sure I’m on target. I could be over or under estimating my calories by ~200kcal a day based on the estimation?
That’s all the information I can currently think to give. Wondering if anyone has any thoughts?
Thanks in advance!