I’ve been listening to TR’s ACC podcast and have heard Coach Chad and some guests all say things to the effect of “don’t diet on the bike”. If that’s the case, how am I expected to lose weight?
I’m 220 lbs and about 30% body fat, my goal is to try to get down to 200 lbs but limiting that to just fat loss. That being said, I keep reading and listening to advice that tells me to make sure I fuel for my rides. If I do that, the best case scenario ends up being that I don’t lose any weight at all.
So what is the best way to cut fat while maintaining/increasing muscle mass and power output? Here’re some details on my nutrition and routine:
- Consume approximately 3,000 calories per day, broken down to 381g carb/ 21g fat / 213g protein, this is supposed to bring me into caloric deficit of 1lb per week, according to MyFitnessPal.
- TrainerRoad SSB LV2 plan (3.5 total hours) with 1-2 outdoor rides of around 2-3 hours per ride, total of about 7.5-9.5 hours on the bike per week.
- 1 TrainerRoad Level 3 strength maintenance workout per week (for bone and overall muscular health)
- 1 Muay Thai session per week (for overall fitness)
If I really stick to the 3,000 calorie in take plan, I find myself struggling to get through workouts and being an overall jerk to my family. Is this the cost of trying to lose weight?
I know this was a long topic and I appreciate any advice, I’m just super confused and frustrated on how I’m supposed to get rid of this fat. My sedentary buddies tell me to go keto or just cut out sugar, but everyone here knows that’s not possible or even health as an endurance athlete.