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.