Fat Loss - Nutrition Guidelines

Author

Kent Woermann

All plans by this Coach

Length

2 Weeks

Typical Week

6 Other

Plan Specs

weightloss

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Summary

General guidelines for cyclist aiming to lose fat.

Kent Woermann

Move Up Endurance Coaching

Move Up Endurance Coaching is a Kansas City based company geared towards helping competitive and goal driven cyclist reach the next level. We offer 1-on-1 coaching, monthly coaching plans, consulting, skill clinics, and personal training.

We currently work with athletes pursuing the following cycling disciplines;
--> Road
--> Mountain Bike
--> Cyclocross
--> Gravel / Ultra Endurance

Back to Plan Details

Sample Day 1

Setting Your Calorie Goal

1. Setup a MyFitnessPal Account
2. Go to Goals and complete the guided setup.
3. For heavier individuals I recommend aiming for a maximum weight loss of 1 lb per week (500 calorie deficit from maintenance). For lighter and leaner individuals I recommend aiming for .5 lb per week (250 calorie deficit from maintenance).

Sample Day 3

Setting Your Macronutrient Goals

Once your calorie goal has been set you'll want to adjust your macronutrient goals. Unless you pay for a premium MyFitnessPal account you can't lock in exact macronutrient goals, so I recommend writing down a few things and keeping them handy (notes on your phone is best since that's where you'll likely be tracking everything).
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1. Set your fat intake to 20%. The daily goal will be 20-25%, but you can't select both and in general keeping fat on the low side is ideal.
2. Set your protein goal to 1.8g/kg
3. Fill in the rest with carbohydrate.
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As endurance athletes we need more carbohydrates than your typical field or strength athlete or gym rat in order to optimize performance and recovery. Try to get 90% of your carbohydrate from whole food sources. Keep processed carbohydrate and foods with added sugar to a minimum. The amount of carbohydrate you need daily will vary drastically based on your training that day.
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Your protein intake should generally land around 1.8 grams per kilogram every day, with only slight adjustments based off activity (outlines in the specific days). If you simply set protein at 1.8 g/kg and ate the same amount every day for simplicity that would work fine. 
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Fat is needed for hormone optimization, nutrient absorption, and making food taste better. You don't need a lot, especially if you focus on healthy fats. Crb

Sample Day 5

Logging Your Nutrition

This is the most important step for this plan to work. I like to think of fat loss as a simple math equation. If I'm not losing fat then I adjust the equation until I am. The only way I can make accurate adjustments to to regularly track everything I eat. It's a daunting task at first, but after a few weeks it'll become second nature and feel easy.
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1. Purchase a digital scale
2. Measure everything you eat and log it in MyFitnessPal. Chances are you eat the same dozen or so foods on a regular basis. Once your library of foods is built you'll be able to add your meals in only a few minutes.
3. Fat loss doesn't take a break for the weekends. Cheat days aren't an excuse to overeat, they're about eating some unhealthy foods as a treat in normal quantities. Stay on track 7 days a week and you'll see progress - I promise.
4. Commit to logging everything you eat for a minimum of 3 weeks. Even if you don't continue doing this, you'll at minimum gain a ton of insight into portion sizing and you're eating habits.

Sample Day 8

Nutrition: Strength / Active Recovery / OFF

Monday's are typically reserved for recovery or strength training. Strength training and active recovery rides don't burn many calories, so adding an extra 100 calories to your fat loss calorie goal should be plenty if you partake in one of those activities.
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Calorie Goals:
A) Fat Loss + 0 - If taking the day completely off.
B) Fat Loss + 100 - If strength training, performing light active recovery, or Sunday's training/race was 2+ hours.
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Macronutrient Goals:
Protein = 1.8 - 2.2 grams per kilogram
Fat = 20-25% of total caloric intake
Carbohydrate = Remainder of available calories

Sample Day 9

Nutrition: Training Day

It's still important to fuel your training sessions while focused on fat loss. With strategic nutrient timing you should see minimal performance drop off during your training session.
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CALORIE GOAL:
• Fat Loss + Calories Burnt from Riding
--> If using a power meter simply add the calories burnt from your computer to your daily total. This is the most accurate method.
--> A heart rate monitor will be fairly accurate but is more prone to error (especially if your heart rate is higher or lower than average during rides). 
--> Estimates based off pace or bodyweight alone will be very inaccurate.
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MACRONUTRIENT GOAL:
Protein = 1.6 - 1.8 grams per kilogram
Fat = 20-25% of total caloric intake
Carbohydrate = Remainder of available calories
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NUTRIENT TIMING:
1. Eat the majority of your carbohydrate before, during, and directly after your training for the day.
2. If your training session is 2 hours or longer, be sure to take in 30-60g/carbohydrate per hour to optimize performance.
3. If your training session is 90 minutes or less simply ensure that you eat a carbohydrate dense snack before the training session and a normal mean with plenty of carbohydrate after the training session.

Sample Day 10

Nutrition: Training Day

It's still important to fuel your training sessions while focused on fat loss. With strategic nutrient timing you should see minimal performance drop off during your training session.
----
CALORIE GOAL:
• Fat Loss + Calories Burnt from Riding
--> If using a power meter simply add the calories burnt from your computer to your daily total. This is the most accurate method.
--> A heart rate monitor will be fairly accurate but is more prone to error (especially if your heart rate is higher or lower than average during rides). 
--> Estimates based off pace or bodyweight alone will be very inaccurate.
----
MACRONUTRIENT GOAL:
Protein = 1.6 - 1.8 grams per kilogram
Fat = 20-25% of total caloric intake
Carbohydrate = Remainder of available calories
----
NUTRIENT TIMING:
1. Eat the majority of your carbohydrate before, during, and directly after your training for the day.
2. If your training session is 2 hours or longer, be sure to take in 30-60g/carbohydrate per hour to optimize performance.
3. If your training session is 90 minutes or less simply ensure that you eat a carbohydrate dense snack before the training session and a normal mean with plenty of carbohydrate after the training session.

Sample Day 11

Nutrition: Training Day

It's still important to fuel your training sessions while focused on fat loss. With strategic nutrient timing you should see minimal performance drop off during your training session.
----
CALORIE GOAL:
• Fat Loss + Calories Burnt from Riding
--> If using a power meter simply add the calories burnt from your computer to your daily total. This is the most accurate method.
--> A heart rate monitor will be fairly accurate but is more prone to error (especially if your heart rate is higher or lower than average during rides). 
--> Estimates based off pace or bodyweight alone will be very inaccurate.
----
MACRONUTRIENT GOAL:
Protein = 1.6 - 1.8 grams per kilogram
Fat = 20-25% of total caloric intake
Carbohydrate = Remainder of available calories
----
NUTRIENT TIMING:
1. Eat the majority of your carbohydrate before, during, and directly after your training for the day.
2. If your training session is 2 hours or longer, be sure to take in 30-60g/carbohydrate per hour to optimize performance.
3. If your training session is 90 minutes or less simply ensure that you eat a carbohydrate dense snack before the training session and a normal mean with plenty of carbohydrate after the training session.

Fat Loss - Nutrition Guidelines

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