I want to use the last couple of months before the season starts to just get rid og the last fat I have. I'm 178 cm tall, and weigh around 76 kg's at the moment. Last year around June I was at about 74 kg's, and that's the first target. I'm not fat at all, but still just want to drop the weight a bit. I just can't seem to drop weight at the moment. My training plan looks something like this:
Monday: Weighttraining - squats, single leg press, calf raises(all 3 sets with 6 reps), planks and some cardio to get the body working. About 1 hour of exercise
Tuesday: Turbo trainer session. Usually 2x20 or 25 at 85% of FTP - 65-75 minutes
Wednesday: Turbo trainer session. Usually 2x20 or 25 at 85% of FTP - 65-75 minutes
Thursday: Turbo trainer session. Usually 2x20 or 25 at 85% of FTP - 65-75 minutes
Friday: Weighttraining - squats, single leg press, calf raises(all 3 sets with 4 reps), planks and some cardio to get the body working. About 60 minutes
Saturday: Rest day
Sunday: 2-3 hour ride on the road, or intervals on turbo trainer for 75 minutes
So I'm definately getting some exercise. Then let's have a look at the diet. I count kcal's, and actually find it quite amusing so no problem here. I'm trying to lower my carb intake on days where I'm either resting or doing weights. A day like that could look something like this:
Breakfast: Scrambled eggs with tomatoes, some rye bread with cheese and ham, and a banana
Lunch: 2 pieces of rye bread with chicken filet and mackarel + some fruit
Dinner: A piece of chicken filet, some potatoes and a mixed salad
Snacks during the day: about 30 almonds, 250 grams of chocolate milk(after the workout), fruit
This was very similar to the diet I had yesterday. It ended up being 48% carbs, 26% fat and 26% protein.
On days when I'm on the bike, the diet is similar, although I might take an extra piece of rye bread between lunch and dinner. Dinner though, will have more carbs than on weighttraining days to get the tank filled again. Days like these the spread is 53% carbs, 24% fat and 23% protein.
Each day I'm about 500 kcals under what I should be at, to give me a weightloss at around 4-500 grams a week.
Now, the big questions is, what can I do differently to lose that weight? A friend of mine linked me this article http://www.t-nation.com/free_online_article/most_recent/the_final_nail_in_the_cardio_coffin
. What it basically said was to start focusing on short burst instead of steady state workouts.
The same friend also told me to look at tabata styles workouts(20 second sprints, 10 seconds off x
I'm staying pretty clear from sodas, although I'm only human and like to enjoy a coke every now and then. The same goes for candy and chips.