Ok, I will be riding a MS150 in September. 100 miles on Sept 18th and 50 miles on Sept 19th. I have been building a base for about 4 months and now I ride 31 miles a day (takes me about 2hrs) for 5 days and on the 6th day I try to do 4-5 hrs. I have lost some weight but not as much as I would like (I'm 5'9" and 190lbs)
I am kinda thick (not stupid ) so my weight maybe muscle. I do want to get ripped and show some definition on my body but not get to muscular. My main problem is diet, I use the book, "Serious Cycling" by Edmund Burke which has helped me alot but eating is a big problem for me. I know I have to create a calorie defecit to loose fat but how many calories should I eat?
My polar A5 says I burn about 1600 calories a ride and then I work during the day so how do I work this out

It depends on your age a little bit. The average male needs 2000-2500 calories a day and then 50 calories less for each year past thirty. So if your body needs 2500 calories at 30 at 35 it's only going to need 2250. You could try eating a salad for one of the meals, it's a lot lower in calories. Just don't put on ranch or french dressings and the like, use olive oil or a balsamic vinegar. If you hate salad then try to eat a light lunch, or break up your meals into 6 smaller ones. Don't let yourself get hungry, because you'll be more apt to overeat. You could wake up a little extra early, do a morning ride, go to work, and then work out or do another ride. It's up to you the way you want to work out.

Huh???

Where did you get that figure?

According to your figures, my stepdad, at 94, would have a calorie need of

2500 - (50 * 64) =

2500 -3200 = -700.

Let's see, how does one get negative calories? Oh, I know - we will just chop off a bit of his body each day.

And at age 80, one would need to eat NOTHING. Well, it certainly saves money on Social Security!

And I, at 65, would have a calorie need of

2500 - (50-35) =

2500 - 1750 = 750 calories a day.

Well, at least I would lose some weight!

Come on, PLEASE!

GIVE YOUR REFERENCE. I HAVE NEVER HEARD THIS ONE BEFORE.

I.m 38.

Something to keep in mind is that a given volume of muscle weighs more than the same volume of fat. What this means is that as you strengthen and replace fat with muscle, you may not lose significant weight until your metabolism picks up from the increase in exercise. At 4 months, this should have occurred already so I doubt that's the issue.

As countryrider pointed out, don't let yourself get hungry. Make sure you have some low fat foods available to snack on and if you start feeling hungry between meals, nibble on them. That's something I am working hard to correct, because I'll get hungry and then shove some serious groceries down my throat. You then ahve a lot of food to digest, so you process it slowly. So the idea is to eat less more often.