CanadianBiker32

I like to trim some more weight off. Not overweight. At present i am in best cycling shape ever been.
i am 5'7 165 lbs at moment
I like to find a way to trim some more weight off . but don't want to sacrifice performance.
i have the natural weight off from riding all the time, but like to do that extra edge/ suggestions

gregf83 

Eat less.

Rowan

Drink less alcohol?

OldTryGuy

Ride with faster riders. Worked for me....65yo, 5' 8.5" @ 136lbs. at one time 185lbs when 5' 10" ----- though.

Carbonfiberboy 

Yeah, eat less. 5'6", 145 lbs. and dropping. Also in the best cycling shape of my life, age being taken into account here. I could lose maybe another 7 pounds before I started dropping watts. One year I came in on RAMROD fast enough that the 1st finisher was still in the finish area, looking for his photos. He was my height and weighed 138 (I asked), hence my thinking.

ThermionicScott 

Cut out sugar when you're not riding. At 5'7.5"ish, 165 lbs is now my max winter weight thanks to decreased bloat and overeating due to sugar.

(And if we want to get technical, 165 lbs is considered to be "overweight" at 5'7", believe it or not!)

CanadianBiker32

Thanks for the tip on overweight. I still do drink pop and i think sugar is still problem. I don't drink alcohol. don't smoke and no drugs. I do log food on My fitness pal. I am still convinced even for my age. there is possible for improvement in speed. I like to at least try still move up the ranks.
Perhaps be nice to have someone watch my food diary more on myfitnesspal and help on this goal
For someone at my stats age 37 , male 5'7
what would be a proper weight , if 166lbs is consider overweight?

ThermionicScott 

Quit jawin' about being old, since you're not.

2 lbs per inch of height was the old rule of thumb for pro climbers. I'd say that midway between that 134 lbs and your current 166 is where you should shoot.

CanadianBiker32

oh really, so like 158lbs? i should try for?

ThermionicScott 

The average of the two figures I gave would be 150 lbs (hey, that's about what I weigh), but 158 would be a good intermediate goal. It's amazing how quickly a couple of (unnecessary) pounds will fall off if you're not consuming adding sugar. I highly recommend it, though it can be tough to stick with at first.

Payton1221

Eat less but aim for about 1g of protein per pound of bodyweight (to help preserve muscle) and .5g of fat per pound of bodyweight with the balance being carbs or more protein/fat if you gravitate to those types of macros. And keep your deficit at a level that maximizes weight loss to no more than one lb per week (again to preserve muscle).

wolfchild

Change your macro-nutrients intake but still maintain the same caloric intake...Cut out some of the carbs, especially sugary sweet carbs, but maintain the same caloric intake by increasing protein and healthy fat intake. Don't cut calories because it will affect your performance.

Drew Eckhardt 

1. You're not going to change your weight any with the same net energy balance, and can do better with fewer gross Calories in than you do relying on the Thermic Effect of Food to net less of what you're eating.

2. Not replenishing your fat stores isn't going to reduce performance. I didn't have any power loss dropping from 185 to under 140 pounds, except at 10, 15, and 20 seconds where I lost 5-10%, and with 20% lower total bike+rider weight that's still a performance gain accelerating.

Drew Eckhardt 

Single digit body fat with six pack abs and noticeable vascularity when you're warm.



What you weigh at that point depends on genetics and how much extra muscle mass you want for aesthetics and other purposes.

With an ectomorphic body shape, small to medium frame, and optimizing for cycling 127-141. The great climbers run 1.9-2.0 pounds per inch. GC contenders tend to be a bit heavier with 2.1 a good number.

Sprinters are naturally heavier, many are mesomorphs, and 2.3-2.4 isn't out of line. Wiggins at 6'3 dropped from 170 (2.3) in medal-winning Olympic track racing form to 152 (2.1) at a reported 4% body fat which was not natural for him, but got him over the mountains fast enough to win the Tour de France.

I'm an ectomorph like my Danish grandfather, 5'10", and was staying at 137-138 to remain comfortably above the essential fat range. After I broke my collar bone I lost definition in my upper pair of abs and the vascularity in my oblique abs went into hiding so I'm a little less lean, although I'm not heavier so I'd guess inactivity has offset that with lost plasma volume and muscle mass.

I'm into the intuitive eating approach, where
1. I don't eat when not hungry.
2. I only eat enough to be sated a half hour after the last bite.
3. I always eat when hungry so I don't get too ravenous to handle #2 .

I eat fewer carbs, and am somewhat fat adapted so I don't need to eat on 4 hour rides. No alcohol except 1-2 beers some Saturdays. I eased into that - not before Monday because VO2max intervals are really hard, not before Thursday because my 1:00-1:15 threshold effort takes a lot out of me, not before my long ride on Saturday, not any other weekday because I'm tired and sleep better without beer so I'm more rested when I wake up at sunrise for my daily ride.

CanadianBiker32

good information thanks so much.