How can i lose more weight?

makkimakki2018
makkimakki2018 Posts: 414 Member
edited November 2024 in Health and Weight Loss
So I was once 210lbs and now 141.8lbs (weigh in 1st thing in the morning). I weigh my food and eat about 1200 - 1500 calories a day. My exercise routine is heavy on cardio, but i do body weight training as well. I take BCAA, carnitine, and multi vitamins (GNC whole body). My workout routine starts on Sunday and ends on Friday every week.

Sunday - 40 mile bike ride with a Catergory 2 hill climb included.

Monday - HIIT on Spin Bike 60-80 minutes.

Tuesday - Tabata abs and obliques, abs and oblique exercise additional, and 60-80 minutes of HIIT on Spin Bike.

Wednesday - HIIT on Spin Bike 60-80 minutes.

Thursday - various back exercises and basic arms and leg exercises along with 60-80 minutes of light Spin Bike.

Friday - rest

Saturday - rest.

I've been stuck at 141.8lbs - 143lbs for a while now (2 months). I've tried reverse dieting, going low carb, bringing exercise load up, and cutting extra calories, im currently trying to deload (take a week off from all exercise while watching my calorie in take). Lately my weight won't budge like i would think it would. I'm 175cm tall and small frame male. Does anyone have suggestions to help me out? My goal weight is 135lbs race weight.

Oh and before people start saying that's too low of weight Wenzels coaching says otherwise for a male of my stature in the sport of cycling.

Replies

  • mariluny
    mariluny Posts: 428 Member
    edited August 2018
    I agree, pick one thing and do it for at least 6 weeks before trying something else. At the weight you are at now, everything will take a lot of time
  • makkimakki2018
    makkimakki2018 Posts: 414 Member
    NovusDies wrote: »
    Take a diet break and refeed. https://community.myfitnesspal.com/en/discussion/10604863/of-refeeds-and-diet-breaks/p1

    You are pushing yourself really hard (probably too hard) and I suspect you are not doing it under a doctor's care which is unwise. Among other things the refeed will reduce the stress you have been putting on yourself and your body. This stress added to the diet jumping will increase your water retention.

    While you are doing your refeed see a doctor. What is right for someone else in your sport may not be right for you.

    After listening to the 1 hour video on "Refeed" i realized i've been doing this without noticing when i was 210lbs till about 160lbs. I was losing weight every 2-3 weeks. Somehow i happened to stop doing this and started to just be in a calorie deficit 7 days a week. I'm gonna go back to what has been working "refeed" twice a week. Thanks for opening my eyes.
  • makkimakki2018
    makkimakki2018 Posts: 414 Member
    edited August 2018
    mmapags wrote: »
    What is your height? As a man, I can't imagine why you would need to lose weight. Also, 1500 net after exercise is the nutritional minimum for men.

    5 foot 9
    To answer your question
    https://www.bicycling.com/training/g20033781/by-the-numbers-how-losing-weight-improves-cycling-performance/
    I have not felt myself losing performance yet, but I'm thinking 135lbs is gonna be my sweet spot.

    Weight chart for cyclists (climber) is what i strive for. I am 175cm tall

    https://www.wenzelcoaching.com/blog/cycling-body-weight-chart/
  • makkimakki2018
    makkimakki2018 Posts: 414 Member
    collectingblues wrote: »
    TavistockToad wrote: »
    makkimakki2018 wrote: »
    mmapags wrote: »
    What is your height? As a man, I can't imagine why you would need to lose weight. Also, 1500 net after exercise is the nutritional minimum for men.

    5 foot 9
    To answer your question
    https://www.bicycling.com/training/g20033781/by-the-numbers-how-losing-weight-improves-cycling-performance/
    I have not felt myself losing performance yet, but I'm thinking 135lbs is gonna be my sweet spot.

    Weight chart for cyclists (climber) is what i strive for. I am 175cm tall

    https://www.wenzelcoaching.com/blog/cycling-body-weight-chart/

    i remember your other thread now...

    you're not a professional cyclist, you don't train or eat like a professional cyclist.

    That explains why this sounded familiar.

    OP, stop spinning your wheels. If you want to have the form of a pro, train and fuel like a pro, and actually meet with a sports medicine dietitian. Your weight is in the middle of the min and max for a climber, and you're under the min for a sprinter.

    So about $200+ for initial screening with a sporrs medicine dietitian. I'll have to look into that a bit more before i drop big bucks on it. Thanks for the heads up.
  • makkimakki2018
    makkimakki2018 Posts: 414 Member
    deannalfisher wrote: »
    makkimakki2018 wrote: »
    collectingblues wrote: »
    TavistockToad wrote: »
    makkimakki2018 wrote: »
    mmapags wrote: »
    What is your height? As a man, I can't imagine why you would need to lose weight. Also, 1500 net after exercise is the nutritional minimum for men.

    5 foot 9
    To answer your question
    https://www.bicycling.com/training/g20033781/by-the-numbers-how-losing-weight-improves-cycling-performance/
    I have not felt myself losing performance yet, but I'm thinking 135lbs is gonna be my sweet spot.

    Weight chart for cyclists (climber) is what i strive for. I am 175cm tall

    https://www.wenzelcoaching.com/blog/cycling-body-weight-chart/

    i remember your other thread now...

    you're not a professional cyclist, you don't train or eat like a professional cyclist.

    That explains why this sounded familiar.

    OP, stop spinning your wheels. If you want to have the form of a pro, train and fuel like a pro, and actually meet with a sports medicine dietitian. Your weight is in the middle of the min and max for a climber, and you're under the min for a sprinter.

    So about $200+ for initial screening with a sporrs medicine dietitian. I'll have to look into that a bit more before i drop big bucks on it. Thanks for the heads up.

    that's the price of wanting to compete at the pro level...there are very few folks (if any) on these forums who could provide you the detailed nutritional advice you are going to need to succeed at your goals

    I see, but it is refreshing to read what others have to say. Sometimes i find things that i've never heard of or forgotten about (refeed).
  • collectingblues
    collectingblues Posts: 2,541 Member
    makkimakki2018 wrote: »
    collectingblues wrote: »
    TavistockToad wrote: »
    makkimakki2018 wrote: »
    mmapags wrote: »
    What is your height? As a man, I can't imagine why you would need to lose weight. Also, 1500 net after exercise is the nutritional minimum for men.

    5 foot 9
    To answer your question
    https://www.bicycling.com/training/g20033781/by-the-numbers-how-losing-weight-improves-cycling-performance/
    I have not felt myself losing performance yet, but I'm thinking 135lbs is gonna be my sweet spot.

    Weight chart for cyclists (climber) is what i strive for. I am 175cm tall

    https://www.wenzelcoaching.com/blog/cycling-body-weight-chart/

    i remember your other thread now...

    you're not a professional cyclist, you don't train or eat like a professional cyclist.

    That explains why this sounded familiar.

    OP, stop spinning your wheels. If you want to have the form of a pro, train and fuel like a pro, and actually meet with a sports medicine dietitian. Your weight is in the middle of the min and max for a climber, and you're under the min for a sprinter.

    So about $200+ for initial screening with a sporrs medicine dietitian. I'll have to look into that a bit more before i drop big bucks on it. Thanks for the heads up.

    The price will really depend. I see a sports med dietitian, and she was $75 for the first appointment, and $30 for every subsequent appointment.

    See it as part of the cost of your training. Have you spent at least $200 on your bike and gear?
  • makkimakki2018
    makkimakki2018 Posts: 414 Member
    collectingblues wrote: »
    makkimakki2018 wrote: »
    collectingblues wrote: »
    TavistockToad wrote: »
    makkimakki2018 wrote: »
    mmapags wrote: »
    What is your height? As a man, I can't imagine why you would need to lose weight. Also, 1500 net after exercise is the nutritional minimum for men.

    5 foot 9
    To answer your question
    https://www.bicycling.com/training/g20033781/by-the-numbers-how-losing-weight-improves-cycling-performance/
    I have not felt myself losing performance yet, but I'm thinking 135lbs is gonna be my sweet spot.

    Weight chart for cyclists (climber) is what i strive for. I am 175cm tall

    https://www.wenzelcoaching.com/blog/cycling-body-weight-chart/

    i remember your other thread now...

    you're not a professional cyclist, you don't train or eat like a professional cyclist.

    That explains why this sounded familiar.

    OP, stop spinning your wheels. If you want to have the form of a pro, train and fuel like a pro, and actually meet with a sports medicine dietitian. Your weight is in the middle of the min and max for a climber, and you're under the min for a sprinter.

    So about $200+ for initial screening with a sporrs medicine dietitian. I'll have to look into that a bit more before i drop big bucks on it. Thanks for the heads up.

    The price will really depend. I see a sports med dietitian, and she was $75 for the first appointment, and $30 for every subsequent appointment.

    See it as part of the cost of your training. Have you spent at least $200 on your bike and gear?

    Interesting... how often do you see her once a week or once a month?
    Yes i have spent quite the sum over the years.
  • collectingblues
    collectingblues Posts: 2,541 Member
    makkimakki2018 wrote: »
    collectingblues wrote: »
    makkimakki2018 wrote: »
    collectingblues wrote: »
    TavistockToad wrote: »
    makkimakki2018 wrote: »
    mmapags wrote: »
    What is your height? As a man, I can't imagine why you would need to lose weight. Also, 1500 net after exercise is the nutritional minimum for men.

    5 foot 9
    To answer your question
    https://www.bicycling.com/training/g20033781/by-the-numbers-how-losing-weight-improves-cycling-performance/
    I have not felt myself losing performance yet, but I'm thinking 135lbs is gonna be my sweet spot.

    Weight chart for cyclists (climber) is what i strive for. I am 175cm tall

    https://www.wenzelcoaching.com/blog/cycling-body-weight-chart/

    i remember your other thread now...

    you're not a professional cyclist, you don't train or eat like a professional cyclist.

    That explains why this sounded familiar.

    OP, stop spinning your wheels. If you want to have the form of a pro, train and fuel like a pro, and actually meet with a sports medicine dietitian. Your weight is in the middle of the min and max for a climber, and you're under the min for a sprinter.

    So about $200+ for initial screening with a sporrs medicine dietitian. I'll have to look into that a bit more before i drop big bucks on it. Thanks for the heads up.

    The price will really depend. I see a sports med dietitian, and she was $75 for the first appointment, and $30 for every subsequent appointment.

    See it as part of the cost of your training. Have you spent at least $200 on your bike and gear?

    Interesting... how often do you see her once a week or once a month?
    Yes i have spent quite the sum over the years.

    I see her as needed. Early on, it was once every three weeks, and now it's only if I'm struggling, and I need input.
  • mmapags
    mmapags Posts: 8,934 Member
    Silentpadna wrote: »
    Here is a link from the same site that you cite your ideal cycling weight - you may want to check into it:

    https://www.wenzelcoaching.com/blog/relationship-food-undermining-athletic-goals/

    "Deliberately modifying the diet in such a way that it becomes nutritionally inadequate can be disordered eating. Two clues to whether one is doing beneficial, “performance-oriented” eating versus counterproductive, “skinny-oriented” eating are how much time one spends thinking/stressing about food, and the extent that essential nutrients are withheld from consumption."

    Adequate and ideal nutrition for health, appearance, and performance can suffer when the focus primarily is on reaching a fixed “ideal” body weight.

    Based on the (relatively speaking) huge amount of HIIT training you do and how little you eat, I would guess - not being an expert on cycling specifically - that you are potentially getting yourself into some trouble here.

    Here is a quote from your first site:

    https://www.bicycling.com/health-nutrition/a20035794/weight-loss-3/

    But this is about being strong, not skinny. Fat plays a key role in immune-system function—if you don't have enough, your energy will flag and you'll get sick. Become so lean that you start to burn muscle, and your power will plummet. The idea is to find a sweet spot where you can ride strong, yet be healthy, too.

    The effects of eating too little don't always show up immediately, but it is readily apparent to me that are not eating enough. It would seem to me that getting to the ideal weight of a cyclist and performing as one is a long process.

    I worry about where you are mentally in this. If you really do expect to get to a lower weight, and maintain performance, expect it to take a long time. My guess is that you are already at a good weight, but not adequately fueling performance because you are too concerned with power/weight ratio.

    Again, I'm no expert, but I can see that there is emphasis on fueling your activity in those sources as much as there is on weight. Probably plenty more if I dug a little deeper.

    I agree with all of the above and was trying to think of how to put it. Thankfully, you stated my thoughts better than I could have and then some.
  • makkimakki2018
    makkimakki2018 Posts: 414 Member
    Silentpadna wrote: »
    Here is a link from the same site that you cite your ideal cycling weight - you may want to check into it:

    https://www.wenzelcoaching.com/blog/relationship-food-undermining-athletic-goals/

    "Deliberately modifying the diet in such a way that it becomes nutritionally inadequate can be disordered eating. Two clues to whether one is doing beneficial, “performance-oriented” eating versus counterproductive, “skinny-oriented” eating are how much time one spends thinking/stressing about food, and the extent that essential nutrients are withheld from consumption."

    Adequate and ideal nutrition for health, appearance, and performance can suffer when the focus primarily is on reaching a fixed “ideal” body weight.

    Based on the (relatively speaking) huge amount of HIIT training you do and how little you eat, I would guess - not being an expert on cycling specifically - that you are potentially getting yourself into some trouble here.

    Here is a quote from your first site:

    https://www.bicycling.com/health-nutrition/a20035794/weight-loss-3/

    But this is about being strong, not skinny. Fat plays a key role in immune-system function—if you don't have enough, your energy will flag and you'll get sick. Become so lean that you start to burn muscle, and your power will plummet. The idea is to find a sweet spot where you can ride strong, yet be healthy, too.

    The effects of eating too little don't always show up immediately, but it is readily apparent to me that are not eating enough. It would seem to me that getting to the ideal weight of a cyclist and performing as one is a long process.

    I worry about where you are mentally in this. If you really do expect to get to a lower weight, and maintain performance, expect it to take a long time. My guess is that you are already at a good weight, but not adequately fueling performance because you are too concerned with power/weight ratio.

    Again, I'm no expert, but I can see that there is emphasis on fueling your activity in those sources as much as there is on weight. Probably plenty more if I dug a little deeper.

    I have read these, but its really hard to do them all. I eat mostly vegetables, enough protein, and carbs i try to keep simple like potatos. Mentally im feeling fine, but you may be right im too worries about p/r.
  • makkimakki2018
    makkimakki2018 Posts: 414 Member
    collectingblues wrote: »
    makkimakki2018 wrote: »
    collectingblues wrote: »
    makkimakki2018 wrote: »
    collectingblues wrote: »
    TavistockToad wrote: »
    makkimakki2018 wrote: »
    mmapags wrote: »
    What is your height? As a man, I can't imagine why you would need to lose weight. Also, 1500 net after exercise is the nutritional minimum for men.

    5 foot 9
    To answer your question
    https://www.bicycling.com/training/g20033781/by-the-numbers-how-losing-weight-improves-cycling-performance/
    I have not felt myself losing performance yet, but I'm thinking 135lbs is gonna be my sweet spot.

    Weight chart for cyclists (climber) is what i strive for. I am 175cm tall

    https://www.wenzelcoaching.com/blog/cycling-body-weight-chart/

    i remember your other thread now...

    you're not a professional cyclist, you don't train or eat like a professional cyclist.

    That explains why this sounded familiar.

    OP, stop spinning your wheels. If you want to have the form of a pro, train and fuel like a pro, and actually meet with a sports medicine dietitian. Your weight is in the middle of the min and max for a climber, and you're under the min for a sprinter.

    So about $200+ for initial screening with a sporrs medicine dietitian. I'll have to look into that a bit more before i drop big bucks on it. Thanks for the heads up.

    The price will really depend. I see a sports med dietitian, and she was $75 for the first appointment, and $30 for every subsequent appointment.

    See it as part of the cost of your training. Have you spent at least $200 on your bike and gear?

    Interesting... how often do you see her once a week or once a month?
    Yes i have spent quite the sum over the years.

    I see her as needed. Early on, it was once every three weeks, and now it's only if I'm struggling, and I need input.

    Thanks it kinda gives me an idea of how often ill be called in and how much i should expect to see come out of the bank each month for the first few months if i see one.
  • belleflop
    belleflop Posts: 154 Member
    makkimakki2018 wrote: »
    So I was once 210lbs and now 141.8lbs (weigh in 1st thing in the morning). I weigh my food and eat about 1200 - 1500 calories a day. My exercise routine is heavy on cardio, but i do body weight training as well. I take BCAA, carnitine, and multi vitamins (GNC whole body). My workout routine starts on Sunday and ends on Friday every week.

    Sunday - 40 mile bike ride with a Catergory 2 hill climb included.

    Monday - HIIT on Spin Bike 60-80 minutes.

    Tuesday - Tabata abs and obliques, abs and oblique exercise additional, and 60-80 minutes of HIIT on Spin Bike.

    Wednesday - HIIT on Spin Bike 60-80 minutes.

    Thursday - various back exercises and basic arms and leg exercises along with 60-80 minutes of light Spin Bike.

    Friday - rest

    Saturday - rest.

    I've been stuck at 141.8lbs - 143lbs for a while now (2 months). I've tried reverse dieting, going low carb, bringing exercise load up, and cutting extra calories, im currently trying to deload (take a week off from all exercise while watching my calorie in take). Lately my weight won't budge like i would think it would. I'm 175cm tall and small frame male. Does anyone have suggestions to help me out? My goal weight is 135lbs race weight.

    Oh and before people start saying that's too low of weight Wenzels coaching says otherwise for a male of my stature in the sport of cycling.

    What's your cortisol levels like with long high stress workouts like that 5 days in a row while eating 1200-1500 calories? How many calories do you burn in a 60-80 min HIIT? This seems concerning. I'd go to a doctor and get some blood test done asap.

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