Right now I am about 7 lbs over what I'd like to be when racing season comes along, which is fine, but I am having a hard time figuring out how many calories I am supposed to be eating to maintain or maybe lose a little weight without losing performance.
I've done the ride for 3 hours and eat nothing thing, and I just can't do it, I end up extremely tired and basically unable to perform at all while losing tons of muscle and not fat.
Today I did a 75 mile hilly ride in 3h55min, which from the online estimates I've used comes out to around 4000 calories. I also do around 150 sit ups a day.
Does this value get added to my daily of around 2400 meaning I can eat 6400c and be ok? If not how do the calories burnt cycling get added onto my daily cal intake?
Fwiw here is my typical intake on a day like today with a pretty long fast ride(and I seem to be gaining a tiny bit of weight?)
Breakfast: Grape Nuts w/ 2% milk : +-400cal
Ride: +-200 cal/hour. = 800cal
Immediately Post ride: Nonfat yogurt with berries and a banana: +-500 cal
Lunch 1 hour after ride: Something around 800-1000cal
Snack 2 hours after lucn: 200cal
Dinner 2 hours after snack: 800
Adding these liberal amounts up this brings my day total to 3700 which I can't imagine making me gain weight, but I seem to be, or maybe I am just going crazy? I also adjust the amounts for how much I ride.
Im 21 and 6'0 and weigh 170 currently if that matters.