I am a 30 years old fatso wanting to become fit. Right now I hate riding uphill, which is less than ideal since there is nowhere to ride around here without hills :). Apart from a few sporadic attempts, there has been little training and a crap diet.
For many years I would not eat anything before evening/late afternoon, then I would eat a pizza or some other junk (1200-1500kcal). I would occasionally binge on candy or chips & dip, and coke. Weight was stable, but I had short periods where I would put on 5-10kg. In the end I weighed somewhere between 125 and 135kg.
For a while I got my act together. My diet looked like this:
07:00 bowl of oatmeal
10:00 a slice of bread with cheese
12:00 a slice of bread with cheese
17:00 1 portion of something from Jamie Olivers 15minutes cookbook (500-800kcal).
I would not feel hungy before eating dinner, but got really hungry after. I would ignore that. I dropped weight fast in the beginning, then it slowed. At the lowest I was about 100kg, but after 1 week of too much beer, pastries and dinners, I gained about 5kg. I got back into bad habits, and went back to 112kg. Now I keep swinging between 104 and 108kg. I also think I lost a lot of muscles during this period, as my back sometimes act up now. That was never a problem before.
height: 165 cm
weight: 105 kg
ftp: No idea, only 1 bicycle ride and 1 mountain hike with 15kg backpack. Strange thing is that both of these suggest that my form is better than in a very long time.
I have done some attempts at training, but without a proper diet. I have not been able to stick with it though,
I want to get back into training, but before doing that I think I will have more success starting with the diet. Problem is that I am at a loss about both training and diet.
I have been trying to read up about diets, but there is so much contradicting information that I am about to give up. Also, counting calories is not an option, as that is something I am never going to be able to stick to. I want to change my lifestyle, not do some quickfix, and then gain back the weight. Gastric bypass, or similar operations is also not an alternative.
As for training, I think I need more muscle mass, but I am really confused about if I should do just strength training, just bicycle training, or a combination, and how I should combine them. Should I start a low volume base plan, or would I be better off just riding?
I would appreciate any tips or good sources for information.