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I wasn't losing the weight because I was training far to hard with too large a calorie deficit.
I would do 50km High intensity cardio fasted on my bike. completely burn out. Then would crave carbs and fat like crazy. So I ate back all the calories I had just lost but not in protein but mostly carbs ie wheat, sugar and dairy.
greatly lowering the intensity of the work out to light cycling and walking helped me control my hunger at the end as well as increase my output. raising my calories from 1850 to 2175 also help with energy reserves. Timing my macros so most of my carbs are in my first two meals may help with sleep and energy though the day. splitting my protein into 3rds or so for the three meals should help with protein muscle synthesis.
im able to bike 80+ km at an average speed of 14-16km with little fatigue. however it takes 5+ hours I enjoy it cycling so i dont mind the time. still its something to be reserved for days im not busy.
Following a more structured meal plan and incorporating weight training with these less intense cardio workouts is going to be key to building the body composition I am after.
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92,0 kg
Sejauh ini Berkurang: 1,5 kg.
Sisa: 9,9 kg.
Diet diikuti: Cukup Baik.
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2403 kkal
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Lemak: 136,51g | Prot: 171,48g | Karb: 125,76g.
Makan Pagi: Cinnamon, Maple Syrup , Neilson Dairy 2% Partly Skimmed Milk , Compliments Organic Brown Cane Sugar, Great Value Frozen Mixed Berries, Quaker Gluten Free Quick Oats. Makan Siang: Beef Steak, Gay Lea Unsalted Butter, Terra Delyssa Extra Virgin Olive Oil, Broccoli. Camilan/Lainnya: Allmax Nutrition Isoflex Chocolate Peanut Butter, Neilson Dairy 2% Partly Skimmed Milk. lagi...
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Kehilangan 1,3 kg dalam 1 minggu
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