{"id":14426,"date":"2018-01-01T12:04:53","date_gmt":"2018-01-01T11:04:53","guid":{"rendered":"http:\/\/fixedgearcrit.com\/?p=14426"},"modified":"2018-03-17T13:36:26","modified_gmt":"2018-03-17T12:36:26","slug":"5-tips-to-make-your-off-season-weight-loss-a-success","status":"publish","type":"post","link":"https:\/\/fixedgearcrit.com\/5-tips-to-make-your-off-season-weight-loss-a-success\/","title":{"rendered":"5 tips to make your off-season weight loss a success"},"content":{"rendered":"<p><strong>In the recently <a href=\"http:\/\/fixedgearcrit.com\/why-cyclists-should-lose-weight-in-the-off-season-by-sports-nutritionist-cas-fuchs\/\" target=\"_blank\" rel=\"noopener\">published article we asked our sports-nutritionist Cas Fuchs<\/a> why and how weight can best be lost in the off-season for cyclists. As on paper everything it might look super easy, I will test it out myself as part of the project \u2018Get Brian Back in Shape.\u2019 Currently, I am 2 months in my weight loss process and through my experiences I hope to help other people that aim to lose a bit weight and would like to have more info than only the scientific facts.<\/strong><\/p>\n<p><strong>Long story short, after my \u2018pro\u2019 cycling career I didn\u2019t touch a bike for almost 4 years and I went from a skinny climber to a bulky gym goer. I can\u2019t complain about my first full season in the fixed gear crit scene but I always felt that I could do better if I got my weight and training regime sorted. Together with the aim of FGC to help riders with their nutrition and training the series <a href=\"http:\/\/fixedgearcrit.com\/training-nutrition-material-and-more-introducing-a-new-series-project-get-brian-in-shape-again\/\" target=\"_blank\" rel=\"noopener\">\u2018Get Brian Back in Shape\u2019<\/a> was born. In this series topics like training, nutrition, and material are touched upon in order to get you sorted for the upcoming fixed gear crit season!<br \/>\nText: <a href=\"http:\/\/www.instagram.com\/brianmegens\" target=\"_blank\" rel=\"noopener\">Brian Megens<\/a><\/strong><\/p>\n<p><strong>Before the 2017 season: 82.5kg<\/strong><br \/>\n<img loading=\"lazy\" class=\"aligncenter wp-image-13718\" src=\"http:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/11\/SportStudy_16-02-2017_BMP_BW_SMQ-3-of-5-1024x679.jpg\" alt=\"\" width=\"650\" height=\"431\" srcset=\"https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/11\/SportStudy_16-02-2017_BMP_BW_SMQ-3-of-5-1024x679.jpg 1024w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/11\/SportStudy_16-02-2017_BMP_BW_SMQ-3-of-5-300x199.jpg 300w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/11\/SportStudy_16-02-2017_BMP_BW_SMQ-3-of-5-768x509.jpg 768w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/11\/SportStudy_16-02-2017_BMP_BW_SMQ-3-of-5-370x245.jpg 370w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/11\/SportStudy_16-02-2017_BMP_BW_SMQ-3-of-5-270x179.jpg 270w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/11\/SportStudy_16-02-2017_BMP_BW_SMQ-3-of-5-740x490.jpg 740w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/11\/SportStudy_16-02-2017_BMP_BW_SMQ-3-of-5.jpg 1500w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><strong> 6 weeks in my weight loss project: 79kg<\/strong><\/p>\n<blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/Bco-0EuFik-\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"13\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:658px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/Bco-0EuFik-\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\"> View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/Bco-0EuFik-\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\">A post shared by Brian Megens (@brianmegens)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/p>\n<p>I started with a fat percentage of around 13%, which is relatively low but theoretically dropping it down to 8% is doable. However, my biggest issue is that, according to my trainer Raphael Jung, I am \u2018\u2019a muscle machine.\u201d So my years in gym gave me a upper-body which works great on Tinder, Happn, and in the club but it\u2019s not ideal for bike racing. I started off with a weight of 82.5-83kg. Currently I am around 78.5 kg and my aim is 75kg. So far things are going really well and with the guidance of Cas I am confident that my weight goals will be reached. Here are my 5 tips that can help you in achieving your weight goals:<\/p>\n<p><strong>1. Keep track of what you eat in an excel sheet and calculate the calories<\/strong><br \/>\nI always thought that I had a very healthy eating pattern. Nevertheless, when I summed up everything in Excel I could see that I still had quite some room for improvement. For example, I normally eat a yoghurt just before going to bed. The yoghurt is high in protein and low in calories, but overtime I started adding cruesli. This started with low portions but overtime the Cruesli was probably higher in calories than the yoghurt itself. On top of that, cruesli is super high in refined sugars, something you really don\u2019t need just before going to bed. besides, by keeping track of what you eat you also become aware of the little snacks that you normally forget about, and all together they are responsible for quite a share in your daily energy intake. My food diary really gave a good overview of what I should change. If you want to be super precise you can even weigh your food. I decided not to do this although my sports-nutritionist Cas Fuchs did advice me to do so.<\/p>\n<p><img loading=\"lazy\" class=\"aligncenter wp-image-14458\" src=\"https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-26-at-17.53.27-1024x613.png\" alt=\"\" width=\"650\" height=\"389\" srcset=\"https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-26-at-17.53.27-1024x613.png 1024w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-26-at-17.53.27-300x179.png 300w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-26-at-17.53.27-768x460.png 768w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-26-at-17.53.27-370x221.png 370w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-26-at-17.53.27-270x162.png 270w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/12\/Screen-Shot-2017-12-26-at-17.53.27-740x443.png 740w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><\/p>\n<p><strong>2. Do not starve yourself<\/strong><br \/>\nThe excel sheet is a great start. However, it is also tricky because it can be the start of a competition to the bottom wherein you end up cutting more and more calories every day. Therefore, do not starve yourself, there is one thing way worse than carrying too much weight and that is a lack of energy. If you crash too hard, your body will consume its muscles as energy source and you will lose weight, but you will lose more power resulting that in the end of the day your performance will be less.<\/p>\n<p><strong>3. Do what works for you <\/strong><br \/>\nThere is no magical formula for weight loss. In theory it is simple, create a calorie deficiency of around 500 every day which means that you should lose around 1kg every 2-3 weeks. But how you do that is up to you. For me intermitting fastening seems to work. This basically means that I have my first meal around noon and I have an eating window of around 8-9 hours. Please note that this can work for you but I do not advice it to people that start their day early or \u00a0do heavy physical exercise in the morning. In short, it is not one fits all. For some eating less with dinner works. This is something that doesn\u2019t work for me as I really need that 1 time per day in which I can eat an amount which I judge to be sufficient which is normally around 800-1000 calories. For most this is a huge dinner but for me this is moderate as I got used to eating 5000+ calories a day when I was a road cyclist training 20-30 hours per week. Therefore, to achieve my calorie goals I often skip breakfast.<\/p>\n<p><strong>4. It is a mental game<\/strong><br \/>\nFor me, losing weight is a mental game. I will probably struggle with my weight for the rest of my life and because I got used to eating a lot as a cyclist the occasions that I feel stuffed are limited to all-you can eat buffets. This may sound weird, but I am at peace with it. As a kid I became overweight after I had to give up on football due to an injury. I then went from 91kg (mainly in fat) to 70kg (and later 65kg) by starting to exercise and reading into nutrition and obviously improving my diet. However, as a \u2018pro\u2019 cyclist I took it a step too far. I became too skinny and my body started to go in \u2018survival\u2019 mode which basically meant the end for my pro road ambitions. A new chapter in my weight fluctuations is getting in race weight shape for fixed gear crits. I don\u2019t see it as a negative thing but another challenge, a mental game. A game wherein you can go for short-term benefits, eating that chocolate, or long-term benefits, resisting that chocolate.<\/p>\n<figure id=\"attachment_6074\" aria-describedby=\"caption-attachment-6074\" style=\"width: 650px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" class=\"wp-image-6074\" src=\"https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/04\/Nutrition_FGC_15-04-2017_BMP_SMQ-3-of-4-1024x681.jpg\" alt=\"\" width=\"650\" height=\"432\" srcset=\"https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/04\/Nutrition_FGC_15-04-2017_BMP_SMQ-3-of-4-1024x681.jpg 1024w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/04\/Nutrition_FGC_15-04-2017_BMP_SMQ-3-of-4-300x200.jpg 300w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/04\/Nutrition_FGC_15-04-2017_BMP_SMQ-3-of-4-768x511.jpg 768w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/04\/Nutrition_FGC_15-04-2017_BMP_SMQ-3-of-4-370x246.jpg 370w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/04\/Nutrition_FGC_15-04-2017_BMP_SMQ-3-of-4-270x180.jpg 270w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/04\/Nutrition_FGC_15-04-2017_BMP_SMQ-3-of-4-740x492.jpg 740w, https:\/\/fixedgearcrit.com\/wp-content\/uploads\/2017\/04\/Nutrition_FGC_15-04-2017_BMP_SMQ-3-of-4.jpg 1500w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/><figcaption id=\"caption-attachment-6074\" class=\"wp-caption-text\">Limit refined sugars to just before, during, or straight after exercise<\/figcaption><\/figure>\n<p><strong>5. Make a nutrition plan that is sustainable for you<\/strong><br \/>\nCutting every \u2018bad\u2019 type of food out of your diet might sound good and will work great in the short-term, in the long-term however it will probably backfire on you. Therefore, the best option most of the times is to keep some \u2018cheating\u2019 moments. If you plan those wisely it probably doesn\u2019t affect your weight loss at all. For example, on long endurance rides I always bring a Mars bar which probably is a bit less healthy than other energy bars, although it is better than muesli bars people please stop eating those their saturated fat level is huge, but because I use so much energy on a 4hr ride my body actually needs the energy. Another example is that I really like the (fresh) shakes at my local Vietnamese restaurant and despite that they contain fresh fruit, they probably aren\u2019t very healthy due to whole milk but I see this as my \u2018cheat\u2019 and having this every now and then makes given up on other foods bearable.<\/p>\n<p>Good luck and if you have any questions do not hesitate in contacting me via <a href=\"http:\/\/www.instagram.com\/brianmegens\" target=\"_blank\" rel=\"noopener\">Instagram<\/a>!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>In the recently published article we asked our sports-nutritionist Cas Fuchs why and how weight can best be lost in the off-season for cyclists. As on paper everything it might look super easy, I will test it out myself as part of the project \u2018Get Brian Back in Shape.\u2019 Currently, I am 2 months in [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":14453,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"spay_email":""},"categories":[1006,970,196,884,860,24,870],"tags":[270,879,986,998,982,514,539,931,630,631,880,997,983,999],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v16.3 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>5 tips to make your off-season weight loss a success | Fixed Gear Crit<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/fixedgearcrit.com\/5-tips-to-make-your-off-season-weight-loss-a-success\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 tips to make your off-season weight loss a success | Fixed Gear Crit\" \/>\n<meta property=\"og:description\" content=\"In the recently published article we asked our sports-nutritionist Cas Fuchs why and how weight can best be lost in the off-season for cyclists. 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