I wonder how this goal is relevant to your actual performance or cycling needs and why it is an apparent priority?
Are you pursuing this because it will be a direct benefit to your performance goals or is it more vanity of having a “big number” type of thing?
This direction you want to go seems counter-intuitive to me and attempting to selectively drop mass is not a easy thing.
The obvious counter option to the weight loss is power gain.
Where are you in this journey that has you seeking a potentially more tricky option?
I wonder if there are better / easier ways to kick up your power that you have not tried or pushed to the limit already.
Age, prior training history, plan adherence and such all play into the performance you have now and may attain in the future. There’s none of that here, (I understand it’s because you have a different focus in your question), but I wonder if you are chasing the “wrong” thing?
One thing to consider too is your training history. If you’re newish to cycling and have a history in weightlifting, then just by cycling more and lifting less you will naturally drop upper body mass over time without having to think about it much.
If this goal is as important to you as it sounds, then I’d first want to know with a bit more certainty what your BF% actually is. Get yourself a reputable scale or pay for somewhere that will test it. You need a good grasp of your current situation before making a plan for the future.
I’m 6"3 and 80kg so you must have a fair amount of muscle. Most of which is probably useless in the upper body, especially if you want to be a climber.
I’m eating well, going down in bf yet muscle replaces itself. (Still lifting).
I know really I should probably ditch the upper body workouts. But frankly, I love weightlifting and just have to accept that if I do it’s going to mean if I want to win races I’m just going to have to work my ass off to be faster.
Based on this, I think the obvious example is to get more consistent with following a training plan.
This is constantly referenced as possibly the most important factor to getting the most from training.
Simply following a plan (just about any plan other than simple riding will do, but TR is one great place to be) will get you moving in the right direction.
With just a year and half under your belt, more time overall in the years, along with #1 above, should continue to get you notable power gains.
Based on both above, I see no reason to resort to targeted body shaping weight loss. Do the training, fuel properly for that training, and let you body shape itself.
Yes, put the time, energy and effort into NAILING whatever plan you do. Missing or under-performing workouts are the easy gets to correct.
Since you mentioned:
I’m not sure why you mention aero. That is such a low factor in most climbing as to be partially ignored. I know that it can be a factor if you add in head winds and such, but in general, climbing is all about power output and weight. Leave you weight to happen on it’s own and work on building your sustainable power in climb efforts.
Aero is fine to pursue, but that is a very different discussion and should take place in a separate thread.
Of course if someone has done all the assessments and knows, that’s one thing. Much as I can probably guess my FTP within a % or 2 at any given time… that’s taken a number of years of comparing with FTP tests, etc.
There was no mention of prior testing throughout the thread that I saw.
Why was the post flagged? Seems to me the picture confirms the reported BF% and is relevant to the conversation. Is there an issue with posting pictures?
My BMI is roughly the same as you and I’m 13% bf on Dexa. My scale says I’m overweight. I lift weights and don’t look terribly thin or overly muscular. I can lose a few more lbs of fat but looks like you will have to sacrifice some muscle.
Chad really nailed it on points 1-3. If you can stay consistent and follow those reminders you’ll start to see your FTP climb and your body will do what it needs to in terms of fat percentage. This will ultimately drive up your Watts/kg. Given the amount of time and consistency you’ve worked with structured training you have a lots of room to grow.