Ah alright, got it! Yeah that makes sense if you have some special needs when it comes to diet!
Then definitely just start measuring the amount of fat and oil that you consume… While avocados and olive oil etc is healthy oils, since most of them are monounsaturated, they are still crazy calorie dense.
I am just not sure what to live off then? No carbs, avoid fat… so even my Joghurt with nuts and bit of raisins too much cal? It is really difficult to watch these things.
Getting frustrated: no pizza, no alcohol, very small amount of bread, no white bread, almost no pasta nor potatoes, no rice… barely any sweets… 5x/week 2:30h Z2 rides for 1300kcal each, no extra fueling before or after, still no change in weight
You have plenty of stuff, you just have to watch the intake of calories, since its the only thing that matters for weight loss, calories in vs calories out!
For example, try fat free greek yogurt instead of regular yogurt!
Honestly, its more about widening the palette than anything else…
All the stuff you mentioned above isn’t good for anything, regardless of diet. Its unhealthy foods in general…
One recipe that is like 300 kcal for a 330g portion (makes you full), that you can have with some greek yoghurt (good protein) is this one: Spicy Indian Lentil Dahl Recipe
I make it like 2-3 times a week, staple lunch food at home here (both me and my girlfriend rides a lot!)
330g of that (one portion) with 100g of greek yoghurt is 310 calories, and plenty of food!
EDIT:
On the top of my head here are some recipes you could try 
And since you are sensitive with the carbs, try to load up a little bit more on protein and fat, but keep track!
Thanks, great points. I will look into all of it. Much appreciated!
Maybe I did not write it clearly, i actually dont eat any of the above: no pizza, no pasta, no rice, no potatoes, no sweets (and yes, I know about the hidden sweets), no soft drinks, no alcohol… i only eat dark bread, not much, but when I do it is always whole wheat dark… living in the heart of Europe I actually dont know any other kind of bread.
Since any carbs, sweets or similar would have my blood sugar spike immediately and my sensor would call alarm, I quite well know what hidden sweets or simple carbs are.
But again: I leave out on all the things above, sometimes I wonder what I eat at all.
And still I am bit frustrated… did 17 rides since 01st of Jan, most Zone2, in average about 1000kcal… and still my absolute kg is the same or even more… must be the growing brain then.
Totally get the frustration. But start with a bit of counting, just so you know what you’re putting in, give it a few weeks, and if nothing happens its time to see a professional!
Checking in today at pretty much the same weight as when I started the thread. Had some progress in the early stages and summer but basically haven’t been committed and back where I started…
Re committing (and i encourage you to do the same if you haven’t really stuck with it and are feeling like you slacked off.) to:
-tracking for 90 days (i think tracking is maybe the only way for me. it is a chore but otherwise i struggle to have the discipline.
-Not strictly but predominantly getting my cals from raw/wholefoods vegan (strict with the vegan, thats not an optional one for me but more calorie dense processed foods are awesome sometimes and completely cutting them out to only eat fruits and veggies 100% feels a bit too restrictive.)
-80/10/10 macros, this leaves me feeling full of energy and i don’t have to think about getting it there too much eating mostly whole foods vegan. Lots of potatoes bananas, rice etc, great for workouts.
-Fuelling my workouts well (not a problem for me either, sometimes start out rides or training sessions fasted but have really seen for myself how much better you can perform/feel when carbed up!) Dates are really good for this as you can get them cheap in bulk and very calorie dense.
-Remembering progress not perfection and that it is a privilege to have this problem!! haha
These are my guidelines and approach and may not be yours. Im happy to chat with anyone who likes the sound of anything im comitting too but doesnt quite understand or anything like that! onwards guys and ride safe
REMEMBER guys you have to be kind with yourself with this stuff or it can become a bit unhealthy, especially if other things in life are feeling a bit out of control. Its better to feel nourished and energized and be a few pounds overweight than hungry and self loathing.
Of course i wish i had been more committed and stuck with this earlier in the process but have to be kind to oneself and see other things to be pleased about like commitment to training or career etc or gratitude in general!
Good for you for getting back at it! There’s no time like the present.
Yes tracking can be a chore. But, I think for most people, well certainly for me, accurately tracking daily calories is an absolute must. Otherwise, it’s too easy to drift off the path.
Further, tracking calories and macros has made me much more conscious of what I put in my body. Especially when it comes to the guilty pleasure foods. I often ask myself, this is XXX calories, is it really worth it? More often than not I decide it isn’t and I find something more nutritious to eat.
But, occasionally I find it is worth it, at least to me. Pizza for example. I love the stuff and so I still eat it occasionally. But, when I do eat it is almost always on Saturday or Sunday after a long 90-120 minute ride. Regardless of the day I eat it, I always plan my calories around it, so I don’t go over my daily caloric limit. Which of course is all the more reason to keep working out hard and raising my FTP. More watts is more calories burnt, more pizza? 
This week lost 1 kg. I ate a little bit higher 2 days but in overall i tried to consume lower and it worked. Btw i am doing general build high volume and during workouts i felt good too.
P.s: 1.88 cm height with 78.4 kg now.
Edit: the pictures are in Turkish but they are common words in English too. So i think they’re understandable like carbs in English = karnonhitrat in Turkish
As I start a new month in a week I tell myself over and over again one lb per week, yet somehow every month I end up either staying the same or this month gaining around 1 lb. I am really sick of it and will get it figured out after this week. I have a race this Saturday (fun running race). I am tired of beating myself up so months of Feb - April I will get it squared away once and for all.
White bread kills baby pandas. It’s a fact.
Just make sure you rinse the hell out of it.
Cinamon, the great blood sugar regulator. Bang on the money.
It’s a long haul process.
I was beating myself up about not losing the final 2-3kg i wanted to lose.
There was a TR podcast recently that made me rethink my target.
I target long term improvement to my fitness, and body composition.
I train hard, I fuel to be able to train hard, and weight/body comp shift will happen if it needs to.
If it doesn’t, and I keep my love handles, so be it. At least I’ll be faster.
As was highlighted before: be kind to yourself.
Hello everyone,
I have question about scales. I have tanita bc730 and it has athletes mode but i just realized that i dont set it as a athletic mode on. So i always try to measure myself without athletic mode. I wonder does it matter?
Or is there anyone who can tell me the difference with normal mode and athlete mode? And as a cyclist who follows high volume plans, should i weight myself with athletes mode on or off?
been a while since i reported.
down quite a bit since. Actually reported my lowest weight since the summer, at 80.3.
Bounced back a little, but delighted with the way things are going.
I’m getting fast, i’m getting lean, and i love it 
same for me, my weight loss is totally stable since i reported the last time, i made a small scale comparison with Index S1 and replaced S2 and Withings during a week, if someon is interested:
You have to play arround with Activity Class on Garmin!
interesting. My withings is driving me crazy. I can tell i’m losing flab, but it persists on telling me I’m 22%+ fat 
Maybe i need to switch to athlete mode
I was at my heaviest around age 30, about 95kg which was way to much being 182cm.
5 years later, I got my first road bike, joined a club and started racing Cat 5 within a few months. Weight came down to 79kg.
Now age 43, cycling mostly not too fast group rides in the weekends. Weight slowly creeping up to 85.5kg.
During the lock down I got a trainer for inside, but was not using it much, until I got onto Zwift. Did a couple of races and soon started with the training programs. Then I discovered TR and made the switch. Together with the new training program I also started looking at the diet again.
Contrary to past weight loss periods, I am now not structurally counting calories. Strategy consists mostly of food choice, lots of vegies and fruits. On days with heavy workouts, I make sure to have a large breakfast with carbs and do the workout around noon, before lunch.
On rest days I might skip breakfast and only do lunch and dinner as I am used to intermitted fasting. For the quantities I use mostly my appetite and try to stay a little hungry at the end of the meal, such that hunger fades away after 20 minutes or so.
Also cutting down on meat and experimenting with some vegan dinners 1 or 2 times per week.
So far, weight has dropped by 3 kg to 82.5kg in 2 months.
What also works nicely is the planned trip in summer to go climb the Mt Ventoux, so dropping weight is now as much an incentive as increasing power.
Reasonably happy with my progress at the moment. After a period of adjustment since temporarily moving back in with my parents due to moving countries and still working from home - and not being in charge of cooking/portions as much as I was used to - my weight has stabilised and I feel like I am doing a reasonable job without counting calories. Although I’m up 0.7kg from my lowest weight of about a month ago, I still consider this a success, and am looking forward to making more progress with listening to my body to decide how much to eat. It’s a process, but the steps are happening!
@azizunsalkaraman Or is there anyone who can tell me the difference with normal mode and athlete mode? And as a cyclist who follows high volume plans, should i weight myself with athletes mode on or off?
Weight will be the same. Body composition estimate will be different. Things like “InBody” and all the at-home body composition analyzers use bioelectric impedance analysis. One major flaw is its sensitivity to hydration status and changes. Really sensitive!
Changing hydration status in a single user from very dehydrated to very hydrated could change their reported BF% from like 20% to 14%, no joke. BIA measures how much electricity is “lost” to your fat tissue which doesn’t conduct electricity very well. The more fat you have, the more electricity is lost between their sensors. The more water you have, the leaner it will report you. Likewise, the less water you’ve got onboard, the more fat it will report you as a percentage.
So, with any BIA measurement, if it is corroborated through visual inspection (looking at progress pictures or in mirror, or by what friends/family have been telling you, unprompted), by how clothing is fitting/feeling, or by what we’re seeing on the scale, then we can use it as another piece of semi-reliable data. But if it seems at odds with what we’re genuinely seeing in any of those measures, or it says something like you’ve lost muscle mass over a time period where you were gaining substantial strength in the weight room…then we should probably assume something is amiss.
This may also help y’all:
Trim Weight, Crush Training
Hello,
Thanks such a useful reply and i see the differences now thanks to you.
So i am following high volume plans and ride 10-12 hours per week.
I weighted 16.5% body fat without athletic mode and 12.1% with athletic mode on. I am 78 kg with 1.88 height. So i confused which is my body fat percentage or which way should i keep on weighting.
After trainer i can see my abs a litttttle bit or if i bend back a little bit (while standing) i can see them.
Which is right for me?
Thanks again, and so sorry for my English 
