Been reading the book "Racing Weight" and have found some quite usefull information for an off-season weightloss plan - as well as how to keep the weight off during the season. I think one of my biggest weaknesses this season has been my focus to try to eliminate carbs and get more protein for weightloss. According to this book, this only decreases the ability to get quality in my workouts. I do have some questions though, as I can't seem to get my head around some things.

I'm 178 cm and about 78 kg at this moment. My BMR according to most online calculators is around 1850 kcal's a day. I work a desk job so I'm estimating that my total kcal is around 2350 kcal without exercise. Wanting to loose about 0,5 kgs a week means a deficit of about 500 kcals a day. So we're back to 1850 kcals. Now my question comes. During the week, my workout totals of about 6900 kcals. Do I take an average of this total and divide it to the days of the week, or do I calculate for each and every day?

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I like Spanish bikes and cars. Riding an Orbea Orca and a Seat Ibiza.

Do it as a day by day count, and take your kal deficit from that.

Something that has made me a little more concious about my diet. 0.5kg is about 3500kcal. Some days I might be under 400kcal, some days 800+kcal after a century ride. But to look at the big picture the 3500kcal has helped me.

I started out dividing up my total caloric deficit for the week but found that it didn't properly refuel me after the hard workouts. Do it day to day, it makes the hunger alot more manageable when you aren't trying to make up for your off or rest days. Also in reading Allen Lims The Feed Zone he stated a good number for refueling after workouts to make the next one just as good. Make sure that after long or hard (preferably both ) rides you get 4g of carbs per kg of body weight and 2g of carbs after the easier days.

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The best trick I've found to dropping some easy weight is simply not to buy junk food.

I know this sounds too absurdly logical to warrant typing, but next time you go food shopping watch how often you reach for a bag of chips, a pack of biscuits or an iced bun.

This doesn't mean I'm starving myself, just means I think a little harder about what I eat - with the result being that ends up being a much healthier choice than it otherwise would have been.


Now slowly the weight is dropping and my workouts are not suffering.

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Baum Ristretto, Baum Mondrian Corretto & the '89 Merckx! | "If you could eat it in one sitting, hold your line." | twitter.com/Tinea_Pedis

It's basically the same that I do. When I look at the food I eat, I eat very healthy. I eat wholegrain products, lots of veggies, fruits, lean meat etc. Fast food is where I strike out. Funny thing is that I only buy stuff like that when I'm hungry. So what I've learned is that I shouldn't go shopping at periods when I'm hungry.

I let myself eat whatever I want 1-2 times a week, as it just taste good.

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I like Spanish bikes and cars. Riding an Orbea Orca and a Seat Ibiza.

Be a vegetarian. That's what I do, I don't have to count calories snd I weight 163 week after week.

Take protein powder though. Whey.

Don't drink soda or alcohol

Do not do this.

Why not?

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I don't call it race weight more like summer weight. I eat a salad every day for lunch and once I get about 2.5 kg (5 lbs) over summer weight I eat salad for dinner too until I'm within range. I don't like to stray too far off since the more you put on the longer it takes to loose. Increased spring training and activity will get me to summer weight once Spring starts.

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I have been a vegetarian for about 40 years now.
I am a lacto-ovo vegetarian, and I do enjoy frequent whey shakes. But even without those, they idea that a vegetarian diet does not contain enough protein is a myth. I studied that subject pretty thoroughly prceisely because I was a vegetarian, doing long-distance bike races, and trying to lose weight simultaneously.
That's a big subject though. If anyone want to discuss vegetarian diets specifically, they should probably start a new thread.

supp b12 and get to eat mountains and mountains of (mainly) nutrient dense, calorie sparse food - i'm not seeing any problems with that approach. i'm not personally going to do it because i love eating the flesh of dead animals, but i can't see any reasons why it wouldn't work...

Vegetarians shouldn't need to supplement B12 or anything for that matter. Vegans however....

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"Physiology is all just propaganda and lies... all waiting to be disproven by the next study."
"I'm not a real doctor; But I am a real worm; I am an actual worm." - TMBG

I gave up bread and oat cakes. Giving up junk food works to an extent, but then you learn to gain weight w/o junk food and you need to focus on the next low-hanging fruit. For me it was bread. And those oat-cakes (dense cake of oats and sugar) are killer while appearing "healthy". I'd eat them only after long rides, but still they had to go.

Most surprising thing I've gotten so far from Racing Weight (and I'm only 30% through) is protein shakes. I'd previously been of the view that drinks are relatively unsatiating so you want your calories from solid food. But he cites studies which show protein shakes are effective.

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Weird, so bodybuilders DO know the best way to get nutrients PWO...

Protein shakes have their purpose. Timing is everything!

How does "protein shakes can induce satiety" suddenly translate to "so bodybuilders DO know the best way to get nutrients PWO..."

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Baum Ristretto, Baum Mondrian Corretto & the '89 Merckx! | "If you could eat it in one sitting, hold your line." | twitter.com/Tinea_Pedis