Soooo I’ve been doing about 10-16 hours a week and losing NO weight.
Redownloaded MyFitnessPal and now I’m tracking everything!
Like how on earth am I not losing weight when burning 5000kcal a day. Time to get on it.
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If you burn 3600 and you eat 3600 the déficit is just zero, nada, no déficit at all…
Lets say that your total cal expenditure per day is going to be 3600. Reduce the amount by 500 cal (3100) and you will get a daily déficit of 500 cal or 3500 per week.
Once you start loosing weight, let’s say every 6 or 7 kg you will need to recalculate your BMR, cause its going to be reduced. The less you weight the less your BMR is…
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Lower weight does not necessarily equal lower BMR, when I was approaching 90kg my BMR was almost certainly lower than it is now I’m 9 kg lighter because I’ve lost a lot of fat. Body composition is a factor in BMR and not solely body mass.
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Sure there are different cases. But to calculate your BMR or better said when an app calculates your BMR there is only two variables: age and weight…
While I’m aware that gaining muscle increase your BMR I didn’t know about the same effect because you’re loosing just fat… Good to know!
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Another week, and back down we go. 0.3kg again 
That said, I do feel leaner. I need to actually measure my waist line and use the calipers, as I haven’t done it, in yonks. I’m pretty sure that would show some improvement 
Keep at it guys, don’t forget about setbacks over the holiday period - remember to enjoy yourselves (with moderation)
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Whelp… I decided it’s time to stop getting fatter! Just signed up on the google sheet. Inuries/covid/bad habits have gotten me to the fattest I’ve been since I was a booze hound in college. I’m hoping to have a good race season in 2021…so the fat needs to start dropping!!
82.5kg seeking 74.8.
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Isn’t it typical. Xmas eve, and I’m the lightest i’ve been this year 
Oh well, let’s say I’ve worked hard so that I could indulge, guilt-free for the next 2 days
Merry xmas everyone!
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Unless your FTP is really high it seems doubtful that you’re actually burning 5,000 calories a day, even at 16 hours a week. If I just ballpark you at 2k day off the bike, that would leave you needing to burn 3,000 calories a day cycling (21,000 calories), for an average of 1,300 calories/hour on the bike.
I can hit that number on a threshold workout, but I can’t do 16 hours of threshold workouts in a week.
My guess is you’re overestimating your caloric expenditure which is leading to overeating
Soooo I’m pretty muscular, and I am doing about 3k a day on the bike. So it was about right.
In any case I started counting calories again whilst eating and I’m down 2.5kg on average it seems. Soooo yeah, just needed to get all autist on my eating
I’d love to see your training history. I train at an FTP between 355 and 375 depending on where I am in my season and do around 12-18 hours a week. My weekly on-bike calories are typically in the 10-15k range, well short of 21k. I can barely imagine how strong you are if you’re doing 21,000 kJ on the bike each week!
Just found this thread. IN. Thanks for setting it up!
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You’re more of a monster than me then mate. Been training at 300W ftp, just doing a ton of work.
I’m was doing 2 hours of sweetspot 4 days a week, and commuting to work. So 1800kcal on the trainer in the morning, then 320kcal - 350 to and from work. Add in doing some pushups, pull ups and general small amounts of upper body maintenance in the evening. Then on weekends 3 hours on the trainer. Then Monday is rest day.
My general do nothing TDEE is around 2500kcal. This is the left over effect of that though. So yeah I end up burning a lot. But I can also eat for England!
I have finished the ssb high volume 1 and improved my ftp. And now i am in the fourth week of ssb high volume 2 and doing weight training twice a week. I am trying to loose weight also. But for weeks i cannot loose any weight. I look much more better (seems like i lost 4-5 kgs but the weight is still same). I guess i lost fat and gainned muscle but i still want to loose weight for improving my climbing (79-80kg with 1.88 cm height). So do you have any suggestions or advice?
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Motivation is super high for 2021. just got on the scale and coming in at 205, so happy about this. Last year I was 212 at the same time.
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From my own experience - weight loss isn’t linear. It can stall for a weeks. It’s more between loosing weight and loosing size. It works hand in hand. So stick to your routine - results will follow.
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I will try to add 30-35 mins 45% ftp reco rides three times a week. (I burn 300 caloris in those ride). Maybe those extra day2 rides can help to loose some more fat.
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I have personally found these not to be all that useful for creating a calorie deficit - if I do them later in the day I seem to be MUCH hungrier after dinner and will easily eat back that calorie deficit I made, but ymmv. Just wanted to mention my experience so you could be on the lookout for the same effect.
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I have been doing 35 mins 45% ftp for 3 days (which i burn 300 cals) and at the same time i am following sweetspot base 2 high volume. Also trying to make calori deficit.
So for 3 days it feels like i am loosing some weight but the sweetspot intervals feel much more difficult. Yesterday i did 5x15’ 90% and today i did 4x15’ 90%. I could finish these workouts but it was tough than it was.
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Thanks,
I am 79 kg with 1.88 cm height. My weight is normal but in my country the races are hilly (the front groups will fly on the hills, so thats why i want to be 74-75kgs).
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Well, knew I was going to be in the red after the Kerstperiode. Too much eating/drinking even though I stuck to my training plan. Happy New Year everyone.
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