IIFYM for weight loss and cycling

madindehead · 7 Mar 2016 at 18:51

Hello,

I am looking to start eating based on IIFYM to try and kick start my weight loss regime again.

I've dropped from 84kg last April, to 67kg now, but I've stalled a bit, and keep to get strict with myself again. My goal is at least 60kg, preferably 58/59kg. I am 5 foot 4 (163 cm).

I read some of the weight loss and diet threads here, and someone mentioned IIFYM. I entered my data in there, and it comes out with the following, based on exercising for 60 mins a day, 5 days a week and a sedentary lifestyle:

118 protein
52g fat
210g carbs

Which is around 1777 calories. I'm on my turbo trainer every morning for an hour. And I will be getting out on the bike on the road as the weather gets better. I eat a reasonably clean diet, no pre-packaged or processed foods (except cereal/pasta).

My worry is: for my goals, weight loss and cycling, the quantity of protein feels quite high. Should I adjust the macros for less protein/more carbs? Or is this a decent level for losing weight at a good rate and building some strength on the bike. Would a balance of 15% protein/20% fat/65% carbs be better for cycling and my weight loss? The IIFYM levels are 27% protein/30% fat/44% carbs.

I know I could ask this in the Pedal Powered sub-forum, but I feel I might gain more by asking in the general sports arena area. If you need anymore data, please don't hesitate to ask me.

The other option is that I'm just totally over thinking all of this. I just want some idea of what quantity of macros I should be consuming without going overboard and eating too little or too much to lose weight at a decent level. Once I get to maintaining the weight, I feel this all becomes a bit easier.

madindehead · 7 Mar 2016 at 21:10

I get an hour on the turbo most days currently, because I feel I need the exercise. If I have too many days without exercise I start to feel a bit "meh". Also, we have a deadline at work, so getting an hour in the morning is all the exercise I get except for walking to and from work (getting lighter, so cycling to and from work will follow, and more evening and weekend rides). I realise that my current levels of exercise could cause a problem later, as like you say creating a deficit becomes harder. I will just need to work harder on the turbo! I do power based workouts, so it's easy enough to increase difficulty

All the food I eat is homecooked, with good quality ingredients. I probably eat 6-7 portions of fruit and veg a day: primarily vegetables. As for my relationship with food, I don't think it's ever been in a better place than it is. I enjoy eating "clean" food, and I don't really find myself craving chocolate or cakes. if anything, they are a bit too sweet for me now. My main indulgance would be chocolate milk!

I've managed to maintain my current weight since around October now. But I must admit I haven't been super strict, sometimes indulging in a hot cross bun or three at the weekends. And I haven't keep a super strict eye total macro/calorie intake during that time. Just trying to eat healthily.

madindehead · 7 Mar 2016 at 21:20

I should also say: I dislike the word "diet" in this sense. I don't see this as a "diet" in the sense that this is something to only do whilst losing weight. I see this as a wholescale change to my diet, and a lifestyle choice that will persist after losing the final bit of weight that I want to lose.

Oh yeah. I think with regards to what goes into my food, I probably do need to pay more attention. What goes in is all healthy, but you're right, portion control is important too!

I guess my main focus was to get a baseline for macronutrient quantities, see if it is acceptable, and then work around that

Especially as I feel like I'm maybe not eating enough protein on some days.

Regarding a ride to work: I will be doing more when the weather gets better. I'm only 1.8 miles from my office, so I will need to add a large part to it to get decent exercise

The turbo sessions are TrainerRoad sessions, so varied and with a focus on sustained power increase i.e. building strength and endurance on the bike.

madindehead · 8 Mar 2016 at 14:44

I think I'm going to try and stick to a roughly 30% protein/20% fat/50% carb split for now, and monitor how much weight I'm losing. This is will be on a 20% deficit for my TDEE. The turbo sessions will show me how many calories I'm burning (fairly accurate considering it's power based and I use my HR monitor). And I sit on my backside all day at work.