If one has been a benchmark of Gran Tour road cycling, he is what he is. It’s a bit funny when people think that athletes are silky smooth skin at the end of three week road race. They are all worn out and actually ripped, not just winners.
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The seagulls? 
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Michelle Froome seems to approve…
Honestly, if looking like Danny Devito could make me ride like Froome in his prime, I’d be a happy guy.
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Check out MacroFactor. It has a different approach to targets and goals which may or may not work for you. But the food logging and macro/micro nutrient tracking is 
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Just wanted to say huge thanks to @Jonathan and Kyle. I’ve been restricting calories to lose weight, which has worked. But a couple of months in the workouts have been feeling way harder than they should and I’m not recovering well.
The 1.5g/kg of protein has been a revelation. I was way below that. 5 days into shifting my macros to fix that and I’m already feeling better 
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How low is the fat target?
So for a 70kg athlete in race season, you’re looking at 115g protein, 77g fat, and on an average 2000 kJ training day (assuming around 3000 kcal baseline) you’d need at least 3847 calories from carbohydrate. That’s roughly 960g carbs. Sounds like high carb, low fat, moderate protein. That’s 13g/kg carbs.
It slides depending on exercise load and intensity. But for example for me today with a 90 minute Z2 ride with bursts, it calculated 44 g. I’m 74kg for reference
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If you were plant based how could you achieve the protein goal without consuming far too many calories?..
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I think I have food fatigue. Not from eating (I love doing that) but from the podcast.
This probably deserves to be in the unpopular opinion threads but counting grams of sugar just sucks the joy out of riding for me. [edit: that is is a general statement not about this episode.] I appreciate we all have different interests, but it seems like every episode of late morphs into counting calories and grams of sugar per hour. Any chance we can get back to talking about training and racing?
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I’d look at net carbs as a guide. So total carbs - fiber, because fiber isn’t an energy source.
Lentils (right rice) , scoop of pea protien mixed in pretty well, That’s 10-15g per scoop.
This seems like a really high baseline for a 70kg athlete. IBBF pros have basal metabolic rates that high not cyclists. Maybe I’m wrong…
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Well you’re right, BMR wouldn’t be near 3000 cal for a 70kg athlete. 2000 would be closer. I tend to do a lot of walking and physical movement at work or otherwise, and seem to wind up in the 3000 cal range even on days I don’t train on the bike. Weights, walking, work, coaching kids sports, etc adds up. Usually 4000-5000 on training days.
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Whey Protein Powder and Eggs would be ideal unless those are “off limits”
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Cottage cheese is another good one if someone is ok with dairy, also can be found lactose free.
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Eggs are actually more fat than anything. They do have some protein though.
What I’ve found…trying to eat less calories but more food, is most traditional peasant style meals have solid protein counts, IF you’re eating a lot.
1000 calories of beans and rice has plenty of protein for example.
Lots of the world had has lived on the combination of grains and legumes basically forever…and it combines the different amino acids you need.
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Achieving your protein goal on a plant-based diet is absolutely possible! Opt for protein-rich plant foods with favorable protein-to-calorie ratios. Legumes like lentils and chickpeas, tofu, tempeh, edamame, and seitan are excellent choices. Quinoa, hemp seeds, chia seeds, and other whole grains and seeds are also packed with protein. Incorporate a variety of nuts and nut butters in moderation.
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Agree that beans are a great source, but one egg has 6g of protein and 5g fat. I wouldn’t discount that as being “more fat than anything”.
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More protein than fat I think. (PBase beat me to it!)
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