Rocket Richard

Let me start off like this, April of last year i weighed a whopping 230 pounds at the same height stated previously. I now weigh 180 pounds after much vigorous running and cycling for the past 8 months. I'm pretty much stuck at this weight but I'm slightly heavier than most of the other racer / riders. I'm no slouch by any means; without tooting my own horn; I'm pretty much the man to beat, with the exception of a couple of cat 2's, within the bike club and I win 80% of the intervals which I initiatie most of the time. I can set paces that break the pack pretty much at will. Genetically, I have been blessed with massive thighs and calves which can propel very large gears easily, but my upper torso looks like an average person; which is where most of my weight is. I eat like a rabbit; protien drink for breakfast, fruit, chicken wraps, nutrigrain, and salads during the day for in and around lunch; and a protien drink at night. This is surrounded by running in the morning for 3 miles and a 20 mile time trial for lunch (ouch) and push ups / sit ups at night 3 times during the week. I ride a fast 40 mile ride saturday and a decent pace 60 miler on Sundays, It seems I am over training but I am never sore. What gives; is it because it's winter; hopefully I can drop another 15 before the race season starts. Do I need to take some fat burnin pills or what? My scale says I'm at 20% body fat, I feel that's too much for what I would like to accomplish next race season. Thanks in advance for all your input.......!

Markio

20% is definately too much body fat.... I'm like 213 pounds, 6'2" and 16%.

Do you hit the gym / weights regularly??


Honestly, your scenario doesn't really add up. Weigh yourself on several scales to make sure the one isn't buggy. 180 lbs could be your optimal power / weight ratio?

Rocket Richard

I am soley relying on this fancy scale I got for Christmas to tell me this; keep in mind. I do very little weight lifting I might add.

Markio

Could it be the extra skin from being 230 lbs at one point? I'm no doc but I know that can be an issue in extreme circumstances.

clausen

Don't necessary trust the scale. Most are not calibrated for athletes. For better results have a trainer from a gym with check it for you.

socalrider

your local gym should have calipers to do a more accurate fat assessment..

When I raced Cat 2, I raced at between 175-185 at 6'3 in height..

At 5'8, unless you have a very muscular upper body is a little on the heavy side.. You could easily shed another 15 to 20lbs..

You didn't say whether you were going to race or just wanted to get faster..

cydewaze

IMO you should get your bodyfat tested properly. If the 20% is accurate, you could drop considerable weight if you reduce it (not to mention how much better you'll climb). I have a feeling that the 20% is a stretch, and that you're probably more like 12-15% max.

Rocket Richard

I will defeniteley be racing this upcoming season.

Rocket Richard

heres me at 185

socalrider

Having the right power to weight ratio is critical..

what category will you be racing.. Just remember training and riding with cat.2 riders is much different than racing in a cat 2 race..

If you really want an accurate test, your local university should have a tank where the best % of body fat test can be done.. A lot of times they will do them for free..

AngryRooster

stop drinking the protein shakes. its not the proper fuel for your type of exercise, and from what your picture looks like, your body type is mesomorphic, which means that that your your bodies metabolism is probably going to use the extra protein to put on weight, or size, if you will.

HolyInstantRice

My lord you look great, especially for a ~180 at 5'8''; however your arms are pretty buff, perhaps that's where some weight lies?

Warblade

I'm 5'7", only an inch shorter which can't add too much weight, and weigh 120 lbs...

SteveE

You should be Ok with either the track, crits, or flat RR's. I'd expect you might have problems with races having long climbs.

zachw

Looking at that picture you really don't look like you're carrying 20% body fat, I'm 5'9" 170 and even at 6% body fat (measured with calipers by a nutritionist/trainer) I'm in no way skinny I agree with above, lose the protein shakes. Unless you're lifting weights a lot most of that is just going to go to fat, there are other nutrional shakes you could be on that IMO would be better for what you're trying to do. But then again if you're happy with your riding progress then I wouldn't worry about it.

AnthonyG

I'm not a fan of protein drinks either although you need to distinguish between "protein drinks" and real protein from natural food which IS desirable. If your protein drink is soy based then there's your problem right there. Eating like a rabit won't do anything for you either.

OK, I'm a food traditionalist. I eat ample amounts of animal foods, animal fats, bone broths and traditionaly fermented vegetables like fresh sauerkraut or traditionaly fremented dairy and I've never been better.

I've been realy packing off the weight lately even with my high fat diet. Anyway see https://www.westonaprice.org for a heretical alternative.

Regards, Anthony

1955

BIG difference between the weight of a man and that of a child.

Ralph

shabbasuraj

keep riding...

period

macca123

Dude all your answers lie in your OP. Drop the protein shakes, drop the push ups and sit ups because at your size and build you "look" a lot lighter than you are which is a problem. 20% weight is a good number to see if its correct because it means if you drop to 10% thats 162 lbs and if you stop consuming so much protein and drop all upper body exercises then you could get down to 150 lbs without a doubt. You WILL be much much faster on the climbs and most likely on the flat if you train smart. Carbo's should be your fuel NOT protein...for your sake I hope 20% body fat is correct.

Hate to sound like a creep but you cant really tell how "fat" you are in that suit of yours. Give us another pic m8.

macca123

And your legs aren't that big

socalrider

Protein drinks can be ok when your training.. If you are drinking a meal replacement drink, those things are loaded with extra calories.. Look at the label and decide for yourself..

Will this be your 1st year racing? Dropping the weight from training and racing will take some time but worth it in the end..

If you are weighing yourself on a Tanita scale, they sometimes have 2 settings.. Standard and athlete mode... Make sure it is set on athlete mode..

My bodyfat varies up to 5% on these scales.. I find that when I am dehydrated it shows a much higher bodyfat percentage..

Prince9931

hmmmm ....... Maybe he just needs to up the mileage. I thought racers typically ride 600 - 800 km a week? Personally I have leaned my frame out big time. I dropped weight and some bodyfat, and i only do 250 km a week
Flax seed oil seems to works for me, 195lbs 5.5% bf, 6"6

macca123

Yeah I see ur probably only riding 180 miles a week or so. Drop everything except cycling and increase km's. It WILL work. If you are "the man to beat" now Imagine what you will be like after losing weight and riding more!

Prince9931

I still suck on hills, it's shameful. I get worked by these two girls all the time, they point and laugh. One of these days i will get my buzz light year wings and they are gonna be in trouble.

my58vw

^^^ That is quite light, 195 at 6'6". Just curious on how big is your frame size? I am large, same size and am trying to get in around 195 - 200, but then I have NO muscle mass right now!