I’m still trying to find a way down to lower body fat levels, but have made some nice progress over the years.
- I started around 200lb+ and just cycling got me down to 190. No changes to food or drink. I then stalled.
- Reducing alcohol got me around another 10lbs down to 180, best I hit was 175 (2017). Stalled again.
- Then quit Alcohol and went from 175 to 185! I think a lot of this was better hydration. It wasn’t fat. Power didn’t improve, who said hydration was important! Actually cutting beer/booze has never improved performance for me.
- Started calorie counting and watching my food, this got me back down to 175. Made an effort to cut out rubbish carbs and aimed for 300-500 deficit. Stalled around 175 and decided to remove calorie deficit and focus on power improvements.
I stopped this around 3 months ago and decided to go back to weight loss and body composition improvement. Cut out sugar and really improved my veggies and ‘good’ carbs. This gave me a nice bump down to 170. No major reduction in calories but not eating over the top either.
I got Nokia scales and they show me at 22% bodyfat @ 168lbs - heigh is 175cm. So I feel like there are still some easy gains before power drops!!
Insulin - For the next few months I’m working on Insulin rather than calories. Reducing my meals (so no snacks) and increasing the time between last and first meal. So eating at 7pm but then not till 9am. Plus keeping refined foods/sugar to a minimum. Eating nice large meals to make up for the lack of snacks.
Calories - Not worrying if I got over or under. Not letting myself get hungry (unless it’s in the evening) and eating as much quality as I can. However if I’m not hungry, and have no training, I won’t eat in the morning. Just aiming to increase that ‘fasting’ period. I would like to try one 24h fast in a recovery week - just curious.
Gym - Back in the gym in order to try and get some more muscle mass back. I don’t care if I get some upper body mass. It’s flat where I live.
Carbs - As long as they are decent I don’t care too much. Macros are about 50c, 30f, 20p.
Oats, Yogurt (with fat), almonds, blueberries, potatoes, lean meat and good fish, oils, veggies (varied and lots)
Have removed (not all the time)
Pizza, Pasta, pastries, sweets, bread
Just my 2 cents/story.