I'm going to start logging again. I am having such a hard time getting back into the swing of things, maybe this will help.
A bit of a recap:
I used to ride a lot, I raced a little bit, then I had a series of illnesses and injuries that kept me off the bike for a while. One of the illnesses was Grave's disease, which ended with me getting my thyroid removed. My levels are "normal" again now but I definitely don't feel the same. I have zero WIM, if i sit down in a chair I will stay there for hours doing not much.
My weight ballooned up (see chart). I had been a pretty steady 175 which I was happy with. I'd usually cut down to about 170 in racing season and then it would creep back over the fall/winter. I hit a peak of 200 last summer which was a real wakeup call. I took off 15lb over the last year and then have been idling at 185.
I don't exercise enough, I cheat too much on food, I probably drink too much (which is mostly a problem because I'll end up eating along with it)
So
1. I want to keep eating about like I am now without the cheating. So I'm aiming for about 1750 calories/day, exercise adjusted (I will give a short addendum about that in a second)
2. I want to get aerobic exercise hours up to 7/week. For the time being I won't worry about what kind of exercise this is - right now I am mostly walking, want to mix in more cycling
3. I want to start lifting again - haven't lifted at all since 2015. My lifting goals are very modest. I don't have numbers in mind but I am not looking for big lifts. I may consider some kind of higher volume / lower weight thing, I don't know. I know very little about weight lifting programming tbh.
Regarding calorie adjustments for exercise:
1. I don't give myself any adjustments for walking - i.e. if I walk an hour I don't count that as extra calories I can eat.
2. for cycling my general rule of thumb is that I give myself a 50% allowance up to 800 calories. So if I do 600 calories of cycling exercise, I give myself 300 extra calories to eat. If I do, say, 2000 calories of cycling, I'll give myself 800 to eat.
3. if I do any really epic rides I will adjust accordingly. It's been a very long time since I did one for example I used to occasionally ride 100 miles at 20mph and this is usually 3000-3500 calories. It is actually difficult too eat too much on a day of that kind of ride.
I also want to track calories/week I think. I'm a little surprised most weight loss apps don't surface this number as a moving average. If you are gaming the system then you would tend to eat right up to your calorie number without going over, because that's a win, and once you've gone over you have less incentive to stop eating. With a weekly average, you can essentially bank calories if you go under, and you can and should eat less in the following day to accommodate.
Last edited by RustyBrooks; 06-02-2019 at 12:59 PM.