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It works for me, I only cycle for fun, I'm more scientific about my running, partly as there's less variables. If I ain't hydrated, there's a significant drop off on my running performance.
Down to 76.7Kg this morning, another 1Kg lost since 23rd Jan. Had a rogue one-off reading of 83.6Kg on Oct 26th 2019.
Not Calorie counting, generally eating less of my sugary vices, but continuing the increased turbo time since start of 2020 (gone from Strava "relative effort" ~350 per week to ~475 for previous three complete weeks and 354 so far this week).
Think I’d be going to the loo all day drinking that much!
You just think you would.
Down to 75.75kg here and I seem to have stopped at that weight for a couple of weeks. A bit odd as I’m about 4000cals down per week so I’m wondering if my body is storing as it thinks it’s in starvation mode.
I've joined weight watchers as I need something I can track easily and be shamed with.
Started 6th jan. As of today my weight is 95.2kg. Down from 103.2kg on the 6th.
Can eat anything but it costs points so its moderation for me.
Gone from binge eating cereal and bread to proper portion control.
Tonight I can use my extra points for a chicken kebab and big bottle of beer.
Little things hey.
Knocked a stone off in the last 12 days keto. Presumably at least 10lbs of that was water bound up with glycogen. It's been dead easy to go back to keto after doing it last year. Had a mild headache about 48 hours after I started (started with a 36hour water fast after a big weekend of exercise).
Still - definitely down on power / slower. But that's to be expected. Did a 35 mile gentle ride on bridleways and footpaths - about 1200 feet of climb overall at average 8mph. Had a handful of nuts halfway. Finished about 3:20pm, still not hungry at 6:30. 🙂
Off round a mates for curry. Curry loss is the biggie for me - no breads (I could (and have) eat curry every day for months as my only food source, but chapatti and nan are the devil's work (stuff rice - I rarely eat that even when not ketoing)). So it'll be tandoori stuff and dry lamb dishes. Which, whilst lovely, ain't dal and roti 🙁
Alcohol I'm not missing in the slightest. Might have a glass of dry white wine tonight, but that'll be it.
One last update and a bit of a conclusion.
87kg on Saturday, so that's 4kg in 4 weeks. Not amazing, but probably averaged a cheat day a week. But considering a cheat day would probably only constitute "sub optimal" for a normal person I'm not sure I can entirely blame that for the lack of amazing results.
Problem was I was permanently knackered during the day. Even the short ride into work was leaving me feeling like I'd just emptied my legs on a century ride. Lunch rides were generally OK but again I was drained afterwards and even doubling up and having soup + shake didn't help some days. I was basically clock watching till 5:30 and then collapsing on the sofa.
Positives, I slept better. As did my OH. She always complained about "hot feet" making her fidgety which I tried to convince her was diabetes related but she was adamant she just had hot feet. Turns out I was right! So that's an incentive to be healthier, especially in the evenings from now on.
I've come to the conclusion that whilst a calorie deficit through exercise can easily be 1500+ calories in a ride, you can't apply that ontop of a deficit significantly below your BMR as well. If a ride burns 50/50 fat/carbs on average then you still need to feed the body that 50% carbs before/during/after the ride. You can't essentially do every single ride fasted.
e.g. a -500 calorie deficit diet to lose 500g a week is fine with normal exercise levels (i.e. an average bloke still eating 2000 calories a day and doing the recommended amount of exercise). And that probably scales -1000 calories a day = -1kg/week. But you can't then burn 1000 calories riding bikes a day and lose 2kg. That's probably what I've bee trying to do, but all that happens is the calories out seems to drop (lethargy) so you end up losing weight at the same rate but permanently exhausted.
Two options now:
1) try idave or other carb restricting diets.
2) just count calories and aim for <1000 deficit per day.
Probably somewhere between the two. Plan is vaguely:
Shake (because there's kg's of the stuff to eat still, and TBH it's a tasty/nice/filling/balanced way to start the day even if it's a bit artificial) + an actual egg for breakfast to get some cholesterol
Soup pre-lunch ride
Chickpea/lentil/bean curry/ragu/chill post ride lunch
Salad + protein after work 'dinner'
Soup/stir fry/roast veg for an evening meal.
There's an extra 2x 200 calorie meals in there, which should offset the ~400 calories of carbs burnt on a ride. And some real protein which should help.