In just added my details, for weekly stuff are people putting weekly avg for the previous week?
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yes Iām using the weekly average, since the given dayās scale reading swings so drastically based on various factors.
Obviously, just as I put that very positive post yesterday, I had a very bad dinner where I ate A LOT of bread (my biggest weakness). Iām mostly sad about the overeating and the not listening to my cues, but hey, itās just another small hurdle to clear. Back on the path today, hoping for less ārelapsesā!
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Iāve been away. I basically kept trying to keep going on a diet and just had no motivation. Been that way for a month 
Tracking everything again and back on the wagon. Will update the following week. Current numbers have me at what iāve been for a month and a half but thats about 80kgs.
Good luck for everyone this week.
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Only a 0.2kg loss this week but that in itself is amazing considering my mother was staying with us and trying to feed us like nothing else. 
Lightest Iāve been for 12 months.
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ups and downs for me.
back at 81.7. Which is over 1.3kg higher than my best recorded weight here.
Not fretting to much though.
Iāve reintroduced booze, albeit sparingly, after a month completely off.
Well, until last week, where I received a massive shipment of wine. Some of it needed tasting, mistakes were made, curries were eaten, etc.
That said, I just had an amazing session of VO2 max, and although my weight fluctuates, it stays bounded between 80 and 82kg, without counting.
Iām also much better at fueling my workouts.
So, two lessons from this:
- I can give myself a bit of slack, without affecting things TOO much. But not too much slack
- in the long run, even if i donāt lose much weight, increasing my power will work out in my favour, both in terms of performance, but also should help with the weight loss.
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I am checking back in after being flat for a couple weeks. I have not been paying attention to it very much just because I have had a lot going on. I am hoping things will open back up for me a little now and refocus on my improvements. I am old enough to realize I have limited bandwidth and not beat myself up too bad over it.
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hey guys! Just checking back in as itās Monday, and I see the thread has subsided a bit. Letās keep it moving!!
As for me, I had a great week, and I am very excited: I fell into a good pattern of eating TONS of veggies/fruit, beans and grains, and I managed to sustain a big week on the bike while shedding some weight. Iām back into the green and this feels much more sustainable (no counting, no feeling hangry at any point) than past attempts. Hopefully I can stay on track through the next lockdown (UK-based here) and all the emotional stress that will inevitably come with that.
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Ah yes I forgot about that. Well, in 6 weeks Iāve lost 7kg, all of it fat. Got a repeat scan today in the same machine as 6 weeks ago, to say Iām pleased is an understatement 
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congrats man, this is great! Whatās worked well for you?
yeah dude!!! 7kg in 6 weeksā¦whats the magic formula?
Very quickly, every other week when Iām on late shifts I do endurance and sweetspot rides fasted, I massively cut down on bread, Iāve only had 2 cans of beer in that time too although havenāt eliminated alcohol completely, no mochas fromnthe canteen drinks machine, no sweets, smaller portions overall.
Hard sessions and online RGT races I have fuelled properly for. Just made a real effort to not eat rubbish, no snacks, virtually no cheese etc. Have needed to get my cholesterol down too so have been strict with using whey (this is a recommended food for lowering cholesterol) , an apple a day, 2 brazil nuts and a few walnuts, Benecol drink which contains plant sterols.
I daresay there will be people who will say this or that isnāt proven but as you can see my regime has worked for me.
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Im doing sweetspot base high volume 1 now and trying to loose weight. I am trying to fuel for my workouts and feel really great during workouts (e.x yesterday i did hunter -2 and i increased %7 efforts for 3x20 mins). I am also trying to make calori deficits about 400-500. But i am consuming a lot carbs and just wonder if it blocks my loosing weight process?
I am 1,88 cm heigh with 79 kg. I am consuming 1.800 calories per day (without workout calories. I consume what i burnt during workouts)
And walks 10.000 steps every day.
I should loose weight I think. But i guess i am not. So any advices or tips or comments would be great.
P.s: sorry for my poor English. Itās not my first language.
Alright, here we go. If you donāt mind another participant that isā¦ Just DM me to get my fat a$$ outta here if youāre full 
47 y.o. male, 6ā2", now 192.1 lbs. I hate to even type that out as my morning weigh-in racing weight is 174-176 lbs. I have not weighed myself in a while b/c I knew what it would show. Denial aināt just a river in Egypt.
Iāve still been riding a lot, hanging on to competitive group rides. But this weekend was my first gravel race and I couldānāt hang on 5 miles in when the first hard surge up a roller happened. I was pushing a lot of watts, they were just moving away from me. When I sat down in my car and my gut folded over my waistlineā¦ I got pissed at myself for the alcohol intake and late night snacks that are way up over the past few years.
Because you canāt out-exercise a bad diet, here I am, in all my ābig bonedā glory. Thanks for having me.
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Iāve listened to a few podcasts featuring professors who are experts in metabolism and they have said that people doing early in the day fasted rides tend to have an overall calorie deficit in the region of 200 cal per day, over a week or a month that starts to add up. I am lucky in that every other week my work situation allows me to do exactly this. Not every ride, certainly not for high intensity work but certainly for low sweetspot work this is doable.
Personally, this is an n=1, if I stuck to a high volume sweetspot plan Iād have to be fuelling for nearly every session, if Iām only doing one or two a week the use of exogenous carbs for me is unnecessary if youāre aim is primarily body composition over performance
I hope I can too. I gained 1.5 stone last lock down, but this one I wont be baking bread, cakes and biscuits. Still going into work this time so should be okay (should have last time but I refused and they agreed to let me work from home doing a slightly different roll, long story)
Great week for me too. Lowest in 6 weeks, now started base training after injury and illness so hope to get back on track. About 4.5lbs lost in the last week and 6.8lbs down over two weeks (although i think the week before was a false high reading)
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I am going to put this out here in the hope that someone has similar experiences and can offer advice or that it helps someone else.
I have a serious problem with binge eating and I donāt really know what to do.
At the start of 2015 I weighed close to 18 stone, today having weighed myself I am 12 stone 11.
This goes up and down throughout the year and the average is probably 12 stone 6.
My problem is that its very black and white, I am either eating quality food and nourishing my body or there is no control. Yesterday we had staff training, loads of people had bought cake and I sampled each one, because it had already been a bad day I had a KFC for tea and then went on to have some more cake and halloween sweets later, I dread to think the number of calories it was but what is worst is that I just feel physically bad because of it.
No matter how many good days/ weeks I have I always return to these binges especially in the evening and I really donāt know what to do about it. Not sure what I expect from this but I have never really voiced my issues with disorded eating and I couldnāt imagine actually telling people I knew.
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Thanks for mentioning that, and being open about it!
I have had a very similar experience for the past 2 years, and I think in the last month or so I have made big strides with this.
Again n=1, but here is what has worked for me:
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recognize what is getting you there. For me it was probably a depressive state, and emotional imbalance in my life overall. I was incredibly unhappy, and food was where I looked for comfort and a bit of self-destruction.
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Try and track what you eat for a week or two. I am not a proponent of extended calorie tracking and counting, as I donāt think it promotes a good relationship with food, but it is also useful to see how much you roughly should eat given your life and training patterns. I was surprised at how much I should eat on hard training days!
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BE KIND WITH YOURSELF. This is always a great learning from the pod and @ambermalika, but dealing with this stuff is a process: it takes time, and youāre not going to be perfect. Most of my disordered eating came around by taking an insanely strict approach with food: I was eating ONLY super-healthy-nourishing-high-quality stuff, and at some point I would crack and binge. When I managed to get into the mindset where it was OK to have a small piece of cake on occasion, rather than saying āIāve had cake, itās all done now, no point in controlling myselfā, things really improved.
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I have also made a BIG effort on not having distractions when I eat. I donāt eat with my phone with me or watching TV, or listening to podcasts anymore. I feel like this has really helped me be more mindful about how I feel when Iām eating, and if I eat slowly and put the fork down at every bite I am better able to control myself.
Having said all that, things have been much better, but I still have moments where I eat more than I should, and itās always a battle, so really, being kind with yourself and focusing on progress and not perfection has been the biggest thing for me.
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Aaaand back down again, -0.1 kg.
Going up and down like a one-legged man doing the hookie cookie!
I also realise the day I weigh in is really important.
For consistency sake Iām going to stick with Mondays, which are rubbish for my ego, instead of previously used Tuesdays!
Still. This is not the trend that i want to follow. Iām roughly 1kg heavier than i was 6 weeks ago - I am fueling my workouts a lot more, but I probably need to start counting calories again. Balls.
I think they are some great points and really helpful for the thread in general. Onwards and all the best @Simo429. Hope you are doing better with this kind of thing and not being too hard on yourself, it doesnāt help anything.
Hi all,
Just a reminder that for most of us in the northern hemisphere now is an ideal time to work on that body composition if following semi or traditional periodisation plan for next Spring / Summer. Dropping those few (or more) lbs in early base is much easier and has less impact on your training during this period.
Personally Iāve been back on the wagon for 3-4 weeks, if you fell off (like I did), jump back on and join me and the others still rolling along. 
There has been a big drop off on the spreadsheet since the highest number of people tracking in July.
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