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 
You could just choose athletic mode and then add 2% for the average. I think that you do probably fall somewhere in between based on your description.
cycle keeps on going.
Like every 4 weeks, i’m back at ~82 (+1.1kg last week)
I’m not worrying anymore, I just roll with the punches, I’m getting so much faster right now that these blimps re just inconveniences.
Still, i’ll keep monitoring, i don’t want it to get out of hand.
I’m happy with this week: I’m stabilizing at an OK weight for me, not counting calories and trying to tune in as much as possible with my hunger/fullness cues. After a bingeing episode last weekend I was getting really discouraged, but I’m back on track in terms of eating balanced, not depriving myself of anything but staying measured, and hoping that I don’t feel the urge to hurt myself again.
It’s a process, people, let’s keep it going.
Hi Everyone, not posted on here in a while. Just wanted to update on what’s been working for me and what’s not.
I find it almost impossible to train and try loose any weight / cut calories at the same time, so my weight loss time takes place before the season ramps up again. I’ve just had a cycling trip to Mallorca cancelled due to lockdown, so my plan I was following has been put on hold.
Naturally this news made me depressed, and that is a trigger for uncontrolled eating. Im generally a very healthy eater (after reading Endurance Diet) and have noticed training and performance improvements from following advice in Endurance Diet (but struggled with weight as always)
I will prefer to reach for dried fruit and nuts, yogurt as my go to snack over anything processed these days, but obviously these are nutrient AND calorie dense.
I the past I have had success with fasting type diets. Just trying to generally eat healthily and have a slight deficit just plain does not work for me. If I track all my calories to come in under my BMR, I can loose weight but the effort means this process breaks down, and makes me incredibly boring to be around / eat out etc. When I try this approach by feel (trying to judge how many calories to eat), it fails.
This week I tried an experiment. Since I wasn’t doing any training I knew I could go hard on the fasting. I ate nothing until 2pm / 3pm. Then eat two small meals with lots of protein. I find this doable because its only once Ive started eating that I want to eat more. Its like when the carbs first hit the system, the body wakes up / comes out of overnight fast and that’s when the need to eat really kids in.
Long story short, I lost 1kg / 2.2lb over four days (I factored in the loss and replenishment of glycogen stores this type of fast inevitably produces)
Yes I know this is not sustainable but my goal is to get back to below 200lb / 90.6 kg from my current 95/96kg (6ft tall big build). Does this feel like a good approach, or is it bordering on a plain straight up eating disorder?
I’m not an expert but from what I’ve read starvation diets generally don’t work long term, you’ll bounce back heavier!
It seems to be proven that long term small changes with a balanced diet give long term dividends.
Also, if you reduce the total amounts of carbs you consume - and you mention that your meals were quite high in protein, so presumably lower in the other macros? - then you start shedding water weight quite quickly.
For reference: I did an 8hr ride yesterday, ate as many carbs as I could, burned around 8,000kcal, was clearly in an energy deficit, and yet this morning I weighed 1kg more than yesterday. It is very likely to just be water weight.
Yep, I never bother weighing myself the day after a big or long effort, always an in patent result.
Macros, more like just trying to ensure I get enough protein. Lower carb works for me unless I’m training, then I always prioritise fuelling my workouts.
I have used low carb diets and fasting diets to get down from 114kg to around 94kg, it’s just been a few years of bouncing around between 92 and 96kg and not being able to get any lower.
Dexa says I’m at about 27% fat, and set a realistic target of 84kg, so still plenty to loose. Since I’ve always been training for an IM or ultra marathon, weight loss has had to take second place to training, and I haven’t managed to combine the two. I’m proud of my IM result and my goodness I ran 50km on a muddy hilly course, so now I just want to now be able to keep up with my friends in the hilly bike and trails.
Glad I remembered this thread. I was down pretty close to my original goal last summer. Unfortunately, the wheels fell off. I ended up having to take 2 full months of the bike due to a knee injury. During that time, I was also dealing with new stressors at work & less time off than I’d had in 3 years. So I started eating not so well. Peanut butter is my go to comfort food & I needed comfort. Oh & cake, cookies & pie. I piled on the weight in a hurry! I refused to look at the scale until I started to trend down based on how my clothes felt. I’ve been back to TR for about a month & managed 2 easy outside rides i the ice & snow this weekend. Today, I finally jumped on the scale & find myself back to my spring 2019 weight of 163lbs/73.9kg. I’m only 5’5" so that’s a lot. My goal is 140lbs/63.5kg. I’m going to aggressively cut calories to drop the first 10-15lbs or so & add back in as I get closer to my goal.
