A year gone by, I shall quote myself... quoting myself.
http://weightweenies.starbike.com/forum/viewtopic.php?f=8&t=105601&p=903615#p903615" onclick="window.open(this.href);return false;" onclick="window.open(this.href);return false;
...Paradoxically, some cyclists don't eat enough to lose weight. They skimp on calories (and consequently nutrients) which means recovery is compromised and they can't train as hard. And because they don't train as hard they don't lose as much weight, so they eat less... viewtopic.php?f=8&t=98834&start=45
When you're training properly its a case of struggling to get the calories in. Prolonged, consistent training and diet can bring about the loss of muscle without much or any lose in power. But for most of us its not an immediately obtainable goal. Also not overlooking genetics. Some just won't have those ultra-dense fibres. That's is not to say improvement cannot be made but the "pro" look may not be there...
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If your power to weight ratio is less than 5 w/kgs then eat more, train harder and stop obsessing about inconsequential matters. Performance will lead to low body fat, not the other way round.
Diet should be done smart.
But here's a question. Are you training harder (quality) and eating "right" and seeing a significant rise in FTP and a reduction in body fat levels?
if not then answer could be to eat more.
I have seen plenty of cyclists get caught in the "losing weight paradox". They try to lose weight so they eat less, they can't train as hard, recover poorly, don't lose much weight, so they eat less, can't train as hard etc...
Then when they've killed their FTP they give up, eat "normal" and weight stacks on.
I prefer the path of train hard, eat well, recover, train harder, eat well etc. There maybe some net weight/fat gain. But I promise you someone with a 350watt FTP will lose weight easier than a 250watt FTP. Additional someone who has done the work to get to 350watts probably would have shed a bit on the way. Performance first and foremost.
If you get to 350watts and have a 20% body fat then yes, a bit of cutting will make you even better. Anything else is poser wankery. Like I said, if yall are worried about BF levels before you've got a decent engine you're all backwards...