I lost a ton of belly fat by going keto. Be careful if you try it though. You can lose it so fast you end up with a lot of loose skin.
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Not realy. If you don’t take the needed calories by CH after the workout, your body will use the body fat to make energy for the recovery during the sleeping. It needs a good fat consumption ability, which also can be developed.
Hovever if you don’t want to try this, you can do some fasted morning rides.
Or isnsanes can combine the two. 
Thats not how this works, but you do you.
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We are talking about the same. I listed two examples, and you zero.
Running a caloric deficit and blunting adaptations of Vo2max work, negatively affecting sleep and inhibit recovery by not eating afterwards is not the same. You can run a caloric deficit in a reasonable way, but your way is definitely not the one to go for.
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Calorie deficit and lifting full body 2-3X per week. More muscle means more calories burned while doing nothing. If your goal is to lose weight then I would personally not stress about improving my cycling performance but more maintaining it.
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True, genetics definitely play a factor too, I never had abs even at 10% body fat until I worked on them, just a flat stomach, but others start popping out as soon as they get below 15%, with some work now I have abs at a higher body fat.
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I see what you did there 
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Meh tried running. Was up to 52-54 min 10k’s. No change in body type. I did enjoy running but damn that fitness fades quick.
This is a little misleading. There is a potentially an underlying assumption that calorie deficits are all equal in terms of their impact on body composition and body fat percentage. This is not true, at least not from a paper I read about 10 years ago on the topic. Maybe the way the study was conducted was wrong, but weight training had a direct impact on body composition and body fat percentage, whereas endurance training just made the group lose weight. Although losing weight may reduce the fat percentage, the most effective way to lose fat is to include weight training.
Beneath is a different paper. Maybe the way to go is chat with Bing on this sort of thing.
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All the usual suspects in this thread. Please don’t do a fad diet or hyper specific exercise regime.
Your BMI is totally normal and, given your fitness, in all likelihood your body fat is at least under 20%. Some bodies look awesome at 20%, some still look chubby. It depends how your body carries the weight. Maybe you have body dysmorphia, but, maybe you’re just wanting a different aesthetic. If that the case, you’re 100% right, you will not be able to ride this off. Cycling and diet is the wrong path. You can keep cutting and cutting to lose weight, and, some of that weight will be the fat around the middle. But, your body wants that weight, it is saving that fat for you. When you come back to your natural body weight, you will have cut away muscle from the places that don’t need it for cycling faster but that make for an aesthetic upper body: shoulders, arms, chest, lats. Your body will restock the belly fat as soon as it gets the chance to tuck away a few calories, but, the muscle will be gone until you put in work to rebuild it.
What you need is body recomposition + body sculpting. This is the pattern: Cycle through cut/bulk calorie counting diets. I like 6-8weeks for those. Set your target low, .5-1lbs a week on both the cut and bulk side. Emphasize protein and unprocessed high fiber foods. And, most importantly, lift weights. min 2 upper body days a week. Add lower body days too if you want to get better on the bike (1.Deadlift/Back/Core 2.Squat/Lunge are my preferred leg day splits). Pick a routine, I like this:
UPPER DAY (push/pull) 3-6 sets, any rep range from 4-30 so long as youre pushing close to failure
warmup with a little bit of core and mobility work is always great too
push-up and row superset: this can be any kind of chest pressing motion at any angle, one arm or two, eccentrics, slow counts, fast, etc. There are a million ways to skin the cat, try them all. Equipment can help, but, there are a ton of versions that you can do in your bedroom without any equipment.
pull-up and shoulder press superset: again there are a ton of combinations of these movements and they can all be modified to work different angles
Be consistent. Don’t miss your 2x. Give it at least 4 months. You’re shoulders and chest will get more shape and you’ll see those in the mirror first. Your weight will stay the same, but, your body fat % will decrease and your body will look more aesthetic. Don’t worry, you will not get huge without trying really hard. You will get shape and strength though and that will actually translate to being better on the bike.
This is what worked for me after 20 years of cycling my ass off and still looking like a couch potato naked. You’re already fast AF on the bike my man, time to look as fit as you are, right?
That’s it @cbounds! DM me if you want a lot more detail on my regime. GL brother.
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Update. I watched this video like 5 times to understand it. I found the google sheet and bought the garmin scale.
I’m down 3.5 kilos and 2% body fat since April 30th
FTP has stayed the same if not gone up a bit.
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That’s 3.5 kg you won’t have to carry up the climbs.
I have the same problem, what helped quite a bit with minimum effort is : every morning I alternate press-ups 3x10, then next day plank 2x1 minute. I then do pull-ups twice a week about 3-4 reps 3-4 sets. I just added this on top of my 3-4 bike workouts a week and made a massive difference to body look and belly.
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Just adding a bit more, mixing in some strength training with your cardio can really help. It’s awesome for building muscle and boosting metabolism, which can aid in reducing belly fat. Also, eating whole foods and staying hydrated can make a big difference.
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What is Keto exactly? Is it a supplement?
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