Has anyone lost a lot of weight using Dr. Kyle Pfaffenbach techniques?

Nutrition
1

I just listed to the latest podcast and I’ve listed to most of the other pfaffenbach podcasts in the past. From what I gather, you take your want to be weight and calculate protein and fat.

Say you are 225 and, ideally want to be 185. You should shoot low, like 220 or 215 as a first goal weight, and then reset the targets every time you reach the new goal.

215 / 2.2 = 97.7kg

Pfaffenbach’s Protein target is 1.4 to 1.6g per kg, thus

97.7kg * 1.5 = 147g of protein per day

Pfaffenbach’s Fat target is 1 to 1.2g per kg, thus

97.7kg * 1.1 = 107g of Fat per day

Carbs were described as needed but he didn’t give targets in this latest video as you have to factor in workouts.

I guess here is where you calculate your total caloric daily need in some way and then subtract by how much you wan to lose. Say I do the calculation and come up with 2300 calories per day. Say I ride 8 hours per week and that represents approximately 4000kj/calories. That puts me at 2870 calories per day budget including working out.

So it works out in total to something like:

protein 147g x 4 cal = 588

fat 197g x 9 cal = 963

sub total = 1551 calories

2870 - 1551 = 1319 calories for carbohydrate

1319 / 4 = 330g of carbohydrate per day

Did I do the math right?

I also gather that I might eat more carbs on big workout days and less on recovery days.

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2

Also, once you lose weight and reach the first goal weight, you readjust the protein and fat targets to your next weight goal.

I’m wondering if anyone has done this for a sustained period of time and lost a lot of weight?

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3

That math is incorrect. It’s 107.5g of fat but your math of fat per day times calories is right so I assume 237 was a typo. But just for anyone reading it.

4

I had caught that but only changed in one place and not the other.

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5

This is the route I started this year. I have lost 30# this year and dont feel deprived and my rides have never felt more fueled.

I am on a GLP1, but I have been on it for almost 2 years now and didnt see weight loss until i added the nutritional component.

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6

It was a pretty information-dense podcast, but a really interesting viewpoint that offers a more structured approach than fad diets. I n addition to the comment above about setting midway targets to get to the goal weight, what i took away from it was that we all need to eat more protein, keep our protein and fat intake consistent throughout, flex carb intake according to training demands to create the necessary caloric deficit. Protein and fat have long-term impact hence the need to keep consistent, whereas carbs is a very rapid rise and fall, so can be added as necessary when you know you’ll need more for training.

That seems to make sense doesn’t it. What would be great to hear tho is what a sample diet might look like for an amateur cyclist training for a granfondo with mostly endurance training, but occassional high intensity hill repeats.
I’ll take a looksee if there are any guides online and then start a long-term program to lose a few kg by next spring when i have a couple of bucket list challenges in mind. And I’ll adapt AJS’ numbers (thanks) for my current and target weights and see what that looks like…..

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In my experience, coming from a bodybuilding background (huge focus on losing fat and retaining muscle), there’s minimal focus needed on eating targeted fat calories beyond what is in the normal diet. I’d consider this even more applicable to endurance athletes who really need carbs for prep, during ride, and recovery. I’d rather up that protein to closer to 1.8g-2g per kg vs having added fat.

Admittedly, I didn’t listen to the podcast, but going based on the posts and fat calculations.

As a whole, the calculations of target calories and such in the big picture all seem to make sense. There’s no one sized fits all regarding diet. It does vary a little person to person, but there’s also a lot of ways to skin a cat.

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