Rode 30km today (indoor bike)If I do this everyday will I be shredded?
nope I used to ride 20 miles a day every day and I was gaining weight through it. Its extremely easy to out eat your exercise.
>>76638550
>>76638550I was riding 20 miles a day like three days a week and 30+ three days a week. I lost a weight slowly like 50 pounds over 6 months. I stayed under 2000 calories (estimation) a day during the work week and on weekends ate as much as I wanted. It was kind of depressing how easy it was to get chicks without trying when I stopped being fat.
>>76638550>>76638637How good was ur cardio? I bet it felt good
>>76638537>>76638550>>76638637>>76638692Distance doesn't matter only your FTP does.
>>76638730What should one aim for?
>>76638537that's one of the slimmest Apu out there, you should be fine:D
>>76638849Let's put it this way. If a beginner rides for an hour at 100W they burn ~360kcals. Intermediate for an hour at 200w 720kcals and so on and so forth. If you can ride at 400W you burn the same amount of calories someone riding at 100W will in an hour in about 13 minutes.
>>76638692I dont have a quantifiable measurement. Running became really easy. Same with playing sports. Sex was better, for some reason my dick seemed harder and bigger.>>76638730I dont really care. I looked great and felt great. I could play the sports I wanted without being tired and had lots of fun.
>>76638537Shredded, maybe, if you don't overeat on the side.With a better cardiovascular health, definitely. Having good cardio is great, and kinda fun.>>76639160Note that 15minutes at 400W is definitely big. But 150-200W definitely reachable, and won't demolish you for the rest of your day.Last, but not least, riding outdoor when possible is both more fun, and it is easier to push harder than on the indoor bike.
You gotta lift. Fitness always comes back to lifting. Nothing else really works without it. Best case, with incredible dedication you can become skinny/ skinnyfat.
>>76638849>>76639160>>76639612To expand a bit, if you intend to cycle indoor one hour a day (approx 30 km/h I assume), if you aren't already you should use a heart strap (or a smart watch if you don't have one), and aim for a low zone 2 (with a 7 zone model). Watts will improve naturally, and you won't overtrain and will be more consistent over time.Related reads: https://bodyrecomposition.com/training/endurance-training-method-1https://bodyrecomposition.com/training/endurance-training-method-2
>>76638537gr8 b8 m8
>>76638537CALORIES INCALORIES OUTFUCKING RETARD
>>76639680>RETARDS IN>RETARDS OUT>FUCKING /FIT/
>>76638537>Cycling Gay as fuck>IndoorEven worse. Should have gotten a rower
>>76639160400 watts is insane though
>>76639903Can't watch anime while rowing
>>76640190>not listening to anime audiobooks
You'll defiantly loose weight unless somethings real wrong like your eating Mcdonalds all day on the bike.>>76638550Seriously dude how much were you eating...
Rode 30 again today
>>76639612>>76640184400 watts is not insane for a person who lifts. The only reason you don't see professional riders putting down higher numbers is because they are all skinny little twinks so they can climb mountains. If you can squat 3 pl8 you'll probably be at ~300 watts ftp in a couple months.
>>76639612The hard thing about hitting 400w for that long is finding a hill or mountain where you don't run out of gearing, and here in colorado even the mountain passes flatten out ever mile or 2. On flat roads unless you are really fat it just won't happen. Former cat2 sponsored rider btw.
>>76641931I'm trying to loose the last bit of belly fat before going hard into lifting again. What do you think of this schedule?Bike dayBike dayLift dayRepeatI've never done so much cardio in my life and I kinda like it, but I'm afraid of losing upper body mass. Don't plan on doing this for more than a few months till I get skinnier though.
>>76642111I think having a bit of cardio built up will really help in the long run, it will make it easier to cut the next time around too.. its a bit late in the season but try doing this instead.This was mine, obviously modify it to fit your needs/ability.M leg day, don't go crazy you need your legs for riding so higher volume lighter weights, think 20 rep rangeT pull dayW quick 20 miles just as fast as you can, if you have a road bike this can be done in ~hour Try and get your heart to explode for 20 minutes, then take a 10 minute break while riding and then do it again. Heart rate can hit 200 bpmT push dayF try 50-60 miles after work and 2000ft elevation 2.5-3 hoursS long ride, 70-100, usually with some decent hills like 4-5000ft elevation 5-6 hours S recovery ride 20-30 miles stay in zone 2 HR ( 120 bpm max) this is meant to be a slower ride.And cut like crazy 2000 calories during the week and a little carb bulking on thursday and friday night so you don't burn out on the long rides, high protein otherwise. And eat while you are on the long rides. You will be down to single digit body fat in no time.
>>76641715Nice dude, I'll likely do a few miles myself in a few days I also run and do rowing.
