Originally Posted by
bikeguyinvenice
So here is my plan, Two months ago I joined the local gym(again) and have been hitting the gym 5 days a week for both cardio on the treadmills and weight training. So far I have seen some ok results. I'm 5'6" tall and before the gym I was 168 lbs. and about 29% body fat and 27 bmi, now I am down to 159 lbs, 24% body fat and 26 bmi. I think that is somewhat reasonable for me. I have been going to the gym for 1 to 2 hours per day, splitting the time between cardio and weights. I have the ultimate goal in mind of about 15% body fat and or 145lbs and about a 30 inch waist. I am going to be spending more time on the bike to speed the fat loss, hopefully. I think I am going to try to get on the bike for at least 2 hours twice a week. Any feedback?
I see a lot of hoping but no actionable items in your plan.
15% will probably work out to more like 140#.
9# loss is nothing to sneeze at and if you maintain the same trajectory, you will hit your target later in the Summer. I've lost almost 40# since the first of the year and have another 30-35 to go.....
The only way to lose weight is to burn fat. A couple of long Zone 1 and Zone 2 rides per week coupled with reduced carbs/sugars will keep your fat burning engine going. 2# per week is not hard but it takes discipline and commitment. If you splurge on carbs/sweets, it takes a time to recover the fat burning cycle. Control your insulin response and keep overall calories down. I eat protein and fat for breakfast. Vegetable and salad for lunch. Light dinner with some lean protein and vegetables. No grains, sugars, potatoes, pasta, etc. My only source of carbs (unless on a very long ride) is veggies or the random half of banana. I aim for less than 100 g carbs per day but more than 50g. (All bets off on a long ride over 100 mi......but I will only fuel with carbs once into the ride in order to avoid an insulin spike that would kill off the ability to burn fat)
GL with your weight loss.